Are starches good when sick? A guide to eating for a smooth recovery

October 30, 2025 •

4 min read

Studies have long shown that bland, low-fiber foods like those in the BRAT diet (bananas, rice, applesauce, and toast) are often the best food choices for an upset stomach. This approach provides a clear answer to the question: Are starches good when sick?, highlighting their effectiveness for initial nausea and digestive issues.

Quick Summary

Bland, low-fiber starches such as white rice and toast are easy to digest and can settle an upset stomach, providing essential energy for healing. Complex starches can be added as tolerance improves for sustained nutrition and a stronger recovery.

Key Points

Start bland and simple: During initial illness, opt for low-fiber starches like white rice and toast, as they are gentle on an upset stomach and easy to digest.
Fuel immune function: Starches provide the necessary glucose to give your body's immune cells the energy they need to fight off infection and aid healing.
Ease into variety: As symptoms improve, gradually reintroduce nutrient-rich complex carbohydrates such as oatmeal and sweet potatoes for more sustained energy and recovery.
Use the BRAT diet short-term: The classic BRAT diet (Bananas, Rice, Applesauce, Toast) is a good temporary approach for diarrhea but lacks essential nutrients for long-term use.
Avoid irritants: Stay away from high-fiber, greasy, spicy, and high-sugar foods that can worsen digestive issues when you are sick.
Stay hydrated: Alongside starchy foods, prioritize fluids and electrolytes, especially if you have experienced vomiting or diarrhea.

When a bug hits, the thought of eating can be unappealing, and many people instinctively avoid food. However, consuming the right nutrients is crucial for a swift recovery. Bland, starchy foods have long been a go-to for soothing an upset stomach, and for good reason. These simple carbohydrates require less effort from your digestive system, supplying a much-needed source of energy when your appetite is low.

Why Bland Starches are Gentle on an Upset Stomach

For many stomach-related illnesses, the goal is to consume foods that are easy on the gastrointestinal (GI) tract. Bland, low-fiber starches fit this description perfectly. Unlike fatty or spicy foods that can aggravate the stomach lining, bland starches help absorb excess stomach acids and provide calories without causing irritation. This makes them an excellent choice for managing symptoms like nausea, vomiting, and diarrhea. The well-known BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is built on this principle, emphasizing starchy, binding foods.

Providing Energy for Immune Function

Your body expends a lot of energy fighting off an infection. Carbohydrates are the primary fuel source for your body's cells, including the immune cells working overtime to get you back to health. Bland starches provide this crucial energy in an easily digestible form, ensuring your body has the fuel it needs to recover without being weighed down by a heavy meal. Inadequate carb intake can impair wound healing and delay recovery, highlighting the importance of this macronutrient.

The Progression: From Simple to Complex Carbohydrates

While bland, low-fiber starches are ideal for the initial stages of illness, a gradual return to a varied diet is essential for long-term recovery. This is where the distinction between simple and complex starches becomes important. As you start to feel better, you should begin incorporating more nutrient-dense complex carbohydrates to replenish energy stores and provide essential vitamins and minerals.

The initial phase: Simple (refined) starches

These are processed starches where the bran and germ have been removed, resulting in a low-fiber food that is easy to digest. Examples include white rice, white toast, and saltine crackers. These are perfect for the first 24 to 48 hours of a stomach illness when your GI tract is sensitive. For diarrhea, the binding nature of refined starches can help firm up stools.

The recovery phase: Complex starches

Once you can tolerate more food, complex carbohydrates like oatmeal, sweet potatoes, and whole grains should be introduced. These take longer to digest, providing a more sustained and stable release of energy. They are also rich in fiber, vitamins, and minerals that were lost during the initial phase of the illness.


Feature	Initial Illness Starches (Simple)	Recovery Starches (Complex)
Digestion	Easy to digest, gentle on stomach	Takes longer to digest, provides sustained energy
Fiber Content	Low-fiber	High-fiber, aids regularity
Nutrient Density	Lower in nutrients, but better for sensitive stomachs	Higher in vitamins, minerals, and antioxidants
Best for Symptoms	Nausea, vomiting, diarrhea	Sustained energy, replenishing nutrients
Examples	White rice, white toast, crackers	Oatmeal, sweet potatoes, brown rice

Best Starchy Foods for Specific Symptoms

Choosing the right starch can depend on your specific symptoms:

For Nausea and Vomiting: Focus on bland, dry, and cool starchy foods. Options like plain toast, saltine crackers, and simple rice can be helpful. Small, frequent amounts are often better tolerated than large meals.
For Diarrhea: The binding effect of low-fiber starches is key here. Plain white rice, bananas (which contain pectin), and white toast can help firm up loose stools. Hydration with electrolyte-rich fluids is also essential.
For Colds and Sore Throats: Soft, moist starches can be very soothing. Mashed potatoes, oatmeal, and pasta can be comforting and easy to swallow. Combining them with hydrating broths can also be beneficial.

A word of caution: The traditional BRAT diet is overly restrictive and not recommended for extended periods, especially for children, due to its lack of complete nutrients. It's a short-term strategy, and as you start to feel better, it is important to incorporate a wider variety of foods to promote full recovery.

The Bottom Line: Listen to Your Body

Yes, starches can be good when you're sick, but it's important to choose wisely based on your current symptoms and stage of recovery. Start with bland, easy-to-digest starches to settle your stomach and provide initial energy. As you regain your appetite, transition to more nutrient-dense complex carbohydrates to rebuild your strength and fully replenish your body's stores. Always listen to your body and its signals regarding food tolerance. Remember that hydration is a top priority, especially if you have been vomiting or experiencing diarrhea. For more comprehensive nutritional advice, consider consulting a healthcare provider.

For additional information on the role of nutrition in recovery, the National Institutes of Health provides research on this important topic.

Frequently Asked Questions

It's best to avoid butter or other fatty spreads on toast, especially during the initial stages of a stomach bug or nausea. The fat can be harder to digest and may aggravate symptoms.

White rice has a lower fiber content than brown rice. Low-fiber foods are easier to digest when your stomach is sensitive and less likely to cause irritation, making white rice the better choice for settling an upset tummy.

Starches are complex carbohydrates that your body breaks down into glucose. Glucose is the primary energy source for your body's cells, fueling your immune system and supporting the healing process.

Simple carbs (like white bread) are digested quickly for immediate energy but lack nutrients. Complex carbs (like oatmeal) are digested slowly, providing sustained energy and more nutrition, making them better for the later stages of recovery.

The BRAT diet should only be followed for a short period, typically 24-48 hours, as it lacks essential nutrients like protein and fat. It's meant to help manage initial symptoms, not provide long-term nutrition.

Yes, plain boiled or baked potatoes are a good choice. They are soft, bland, and easy to digest, and they provide potassium, an important electrolyte that can be lost through vomiting or diarrhea.

After your stomach has settled and you can tolerate bland starches for a day or two, you can start gradually reintroducing other mild foods like lean chicken, yogurt, and cooked vegetables, listening to your body's response.