Are Ritz crackers good to eat when sick?

January 6, 2026 •

3 min read

For those recovering from a stomach virus or dealing with nausea, the appeal of a simple, easily digestible food is high. However, while traditional saltines are a go-to choice, the buttery and slightly sweet nature of Ritz crackers raises questions about whether they are good to eat when sick.

Quick Summary

Ritz crackers can offer mild, digestible carbohydrates for an empty stomach or slight nausea, but their fat and sugar content may worsen symptoms during severe illness like diarrhea.

Key Points

Mild Nausea: Ritz crackers can be acceptable for mild nausea or loss of appetite due to their bland, simple flavor and lack of strong odor.
Digestive Comfort: The refined flour in Ritz provides an easily digestible source of carbohydrates, offering a small energy boost when you can't tolerate heavier foods.
Not for Severe Illness: The fat and added sugar content in Ritz crackers may aggravate symptoms like diarrhea or an upset stomach from a severe virus.
Saltines vs. Ritz: Plain saltine crackers are often a better choice for settling a serious upset stomach because they are lower in fat and may contain bicarbonate of soda, which can help.
Hydration Priority: Regardless of solid food choice, maintaining proper hydration with water, clear broths, or electrolyte solutions is paramount during any illness.
Monitor Your Body: The best approach is to listen to your body's signals and choose foods it can tolerate. If Ritz cause discomfort, switch to blander options immediately.

The Case for Ritz Crackers When You're Mildly Unwell

When dealing with a mild upset stomach or simple nausea, bland, dry foods are often recommended because they are gentle on the digestive system. Ritz crackers, with their light, flaky texture and simple flavor, can fit this category for some individuals. The key is moderation and context. The refined flour is quickly converted into energy by the body, providing a small energy boost when appetite is low.

Can Ritz Help with Nausea?

For general nausea, especially morning sickness or motion sickness, plain crackers without a strong odor can be helpful. The lack of a powerful scent and their ability to absorb stomach acids can sometimes provide temporary relief. Eating a few Ritz crackers upon waking or when feeling a little queasy can settle the stomach enough to tolerate small sips of water or bland broth. However, this is largely a temporary fix rather than a therapeutic solution.

The Downsides of Ritz Crackers When Seriously Sick

While they may be okay for minor issues, Ritz crackers are not always the best option, especially for more severe illnesses like stomach flu or food poisoning.

Reasons to be Cautious:

Fat Content: Unlike plain, non-fat saltines, Ritz crackers are made with vegetable oils, including palm oil, to achieve their buttery flavor. Fatty foods can be harder to digest and may aggravate an already sensitive digestive system, especially during diarrhea.
Sugar Content: Ritz crackers contain both sugar and high fructose corn syrup. For someone with diarrhea or an inflamed gut, added sugars can worsen symptoms by pulling water into the intestines.
Sodium: While the sodium in crackers can help replenish electrolytes lost through vomiting or diarrhea, the overall balance is key. The level of sodium in Ritz is not as precisely formulated for rehydration as purpose-made oral rehydration solutions or broths.

Comparison: Ritz vs. Saltines vs. Whole Wheat Crackers

For many, the choice is between different types of crackers. Here is a comparison to help determine the best choice based on your specific needs when sick.


Feature	Ritz Crackers	Saltine Crackers	Whole Wheat Crackers
Flavor	Buttery, slightly sweet	Bland, salty	Earthy, nutty, higher fiber
Digestibility	Easy to digest for some, but fat can slow process	Generally considered very easy to digest	Can be harder to digest due to high fiber
Fat Content	Moderate, from soybean, canola, and palm oil	Very low to non-existent	Low, from whole grains and possibly seeds
Fiber Content	Minimal to none in original version	Very low	Moderate to high
Best For	Mild nausea, slight hunger	Upset stomach, post-vomiting, diarrhea	Sustained energy when feeling better

Healthier Alternatives to Ritz Crackers When Ill

If you're dealing with anything more than a fleeting case of nausea, several other foods offer better nutritional support and are easier on a sensitive stomach.

The BRAT Diet: Consisting of Bananas, Rice, Applesauce, and Toast, this diet includes easily digestible, low-fiber foods. These options provide carbohydrates for energy and help solidify stool consistency, particularly beneficial for diarrhea.
Broth: Chicken or vegetable broth is an excellent choice for staying hydrated and replenishing lost electrolytes, especially if you've been vomiting or have a fever. It's also soothing for a sore throat.
Ginger: Ginger has been used for centuries to combat nausea. Sipping on ginger tea or consuming ginger in other forms can be an effective home remedy.
Oatmeal or Plain Cereal: These bland, simple options provide energy and can be a good stepping stone to reintroducing more solid foods.
Cold Foods: When odors trigger nausea, cold foods like popsicles (100% fruit juice) or yogurt can be easier to tolerate.

Conclusion

While the buttery taste and flaky texture of Ritz crackers can be appealing when you're feeling under the weather, their suitability depends on your specific symptoms. For mild nausea or a loss of appetite, a few Ritz crackers may be harmless and provide a little sustenance. However, when dealing with more serious gastrointestinal distress like diarrhea or vomiting, healthier and more easily digestible options like saltines, broth, or the BRAT diet are often superior. The added fats and sugars in Ritz can potentially prolong or worsen severe digestive symptoms. As with any dietary choice during illness, it's best to listen to your body and prioritize hydration and easily tolerated foods. Always consult a healthcare professional for guidance on managing persistent or severe symptoms.

For more information on the best foods to combat nausea, a comprehensive list can be found at Healthline.

Frequently Asked Questions

For an upset stomach or diarrhea, plain saltine crackers are typically the better choice. They are lower in fat and don't contain added sugars, making them gentler on the digestive system than buttery Ritz crackers.

While Ritz crackers are easily digestible and provide energy, their fat and sugar content could potentially worsen symptoms of a stomach flu, especially diarrhea. Bland foods like those in the BRAT diet (bananas, rice, applesauce, toast) are often a safer starting point.

For some people, the mild, unobtrusive flavor and texture of Ritz crackers can help settle a nauseous stomach. However, this relief is temporary and the added fats and sugars mean they aren't the best choice if nausea is accompanied by severe GI distress.

Lower-sodium versions of Ritz might be slightly better, but they still contain fat and sugar. They are not a substitute for proper electrolyte replenishment from sources like broth or rehydration solutions if you have been vomiting or have diarrhea.

You should avoid pairing crackers with heavy, fatty, or sugary toppings like cheese spreads, butter, or sweet jellies. Stick to plain crackers or combine them with very bland foods like broth or a small amount of lean protein when you're starting to feel better.

The duration depends on your illness. For short bouts of nausea or diarrhea, a day or two of bland foods may suffice. Once symptoms improve, you should gradually reintroduce more varied, nutrient-rich foods to get a balanced diet and support recovery.

Bland crackers are recommended because they are easy to digest, contain minimal fiber, and are unlikely to aggravate a sensitive gut. They provide carbohydrates for energy when your appetite is low and can help absorb excess stomach acid.