How to reset stomach after being sick: A nutritional guide

October 13, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, dehydration is the most serious complication of viral gastroenteritis, so proper hydration is the first critical step to recovery. Knowing how to reset stomach after being sick is essential for a smooth and fast return to full health, prioritizing bland foods and electrolyte-rich fluids.

Quick Summary

After an illness, rehydration is the first priority, followed by a gradual reintroduction of bland, easily digestible foods like those in the BRAT diet. Avoid fatty, spicy, and sugary items to prevent irritating a sensitive stomach, and incorporate probiotics to help restore healthy gut bacteria.

Key Points

Start with Hydration: Immediately after symptoms subside, focus on small, frequent sips of clear liquids like oral rehydration solutions and broth to prevent dehydration.
Follow the BRAT Diet: Begin with bland, easy-to-digest foods like bananas, rice, applesauce, and toast to ease your stomach back into solid food.
Avoid Irritating Foods: Steer clear of spicy, fatty, fried, and sugary foods, as well as alcohol and caffeine, which can hinder recovery.
Restore Gut Flora: After the initial recovery phase, introduce probiotic-rich foods such as yogurt and kefir to help repopulate healthy gut bacteria.
Reintroduce Dairy Slowly: Be mindful that you may have temporary lactose intolerance; reintroduce dairy products gradually as your gut heals.
Eat Small, Frequent Meals: Opt for smaller portion sizes spread throughout the day instead of three large meals to reduce the burden on your digestive system.
Listen to Your Body: Pay close attention to how you feel with each new food introduced and slow down if nausea or discomfort returns.

Step 1: Rehydrate and let your stomach rest

The immediate aftermath of a stomach-related illness, such as gastroenteritis or food poisoning, often involves vomiting and/or diarrhea, which can quickly lead to dehydration. The first and most critical step is to let your digestive system settle. For the first few hours after active symptoms like vomiting have stopped, it is best to avoid solid foods altogether. Instead, focus on rehydration.

Clear liquids and electrolyte replenishment

To replenish lost fluids and essential electrolytes (minerals like potassium and sodium), focus on clear liquids, sipping them slowly and frequently to avoid upsetting your stomach further.

Oral Rehydration Solutions (ORS): These are specifically formulated to provide the right balance of electrolytes and glucose for optimal absorption. They are available at most pharmacies and are particularly important for infants and those with severe dehydration.
Clear Broths: Chicken or vegetable broth can help replace sodium and provide some warmth and nourishment.
Diluted Juices: Small sips of diluted apple or grape juice are often tolerable.
Non-Caffeinated Teas: Peppermint and ginger tea can have a soothing effect on a queasy stomach.
Ice Chips and Popsicles: Sucking on ice chips or popsicles is a great way to rehydrate in very small, manageable increments.

Step 2: Gradually reintroduce bland foods

Once you can tolerate clear liquids for several hours without symptoms, you can begin easing back into solid foods. Start with small, frequent meals rather than large, overwhelming ones to avoid putting too much stress on your recovering digestive system. The classic BRAT diet (Bananas, Rice, Applesauce, Toast) is a popular starting point due to its bland, low-fiber nature.

Ideal food choices for recovery

Bananas: High in potassium, which is often depleted by vomiting and diarrhea, and easy to digest.
White Rice: Bland and low in fiber, it is gentle on the stomach and helps bind loose stools.
Applesauce: Contains pectin, a soluble fiber that aids digestion, and is easy to consume.
White Toast or Saltine Crackers: Plain, dry carbs that are easy to digest.
Cooked Cereals: Cream of Wheat or instant oatmeal can be soothing.
Lean Protein: Once you feel ready, incorporate plain, skinless chicken or turkey, and scrambled eggs.
Cooked Vegetables: Soft, cooked vegetables like carrots, spinach, and sweet potatoes are a good source of vitamins without the added fiber load of raw veggies.

Step 3: Rebuild your gut health with probiotics and fiber

An illness, especially one treated with antibiotics, can disrupt the balance of good bacteria in your gut. Once your stomach feels more robust, reintroducing prebiotics and probiotics is crucial for a complete reset. This step helps restore healthy gut flora and improves digestive function.

Supporting your gut microbiome

Probiotic-Rich Foods: Incorporate live active cultures found in plain yogurt, kefir, and fermented vegetables like sauerkraut and kimchi.
Prebiotic-Rich Foods: These fibers feed the beneficial gut bacteria. Good sources include oats, bananas, and asparagus.
Soluble Fiber: Gradually add more fiber from foods like cooked vegetables and fruits. While you should avoid excess insoluble fiber initially, small amounts of soluble fiber are beneficial.

Comparison of Recovery Diet Stages


Feature	Stage 1: Immediate Recovery	Stage 2: Reintroduction	Stage 3: Gut Restoration
Focus	Hydration & rest	Bland, easy-to-digest foods	Probiotics & gradual fiber
Sample Foods	Oral rehydration solutions, clear broths, ice chips	BRAT diet (Bananas, Rice, Applesauce, Toast), crackers, plain chicken	Yogurt, kefir, cooked vegetables, whole grains
Foods to Avoid	All solid food, high-sugar drinks	Fatty, spicy, fried, sugary foods, alcohol, caffeine, most dairy	Alcohol, ultra-processed foods
Goal	Stop vomiting/diarrhea, prevent dehydration	Ease stomach back into digestion	Rebuild healthy gut flora, return to normal diet

What to avoid during recovery

Just as important as what you eat is what you avoid. Certain foods and substances can irritate a sensitive stomach, prolonging recovery and potentially triggering a relapse of symptoms.

Fatty and Fried Foods: These are difficult for the stomach to digest and can make nausea and diarrhea worse.
Spicy and Highly Seasoned Foods: Can irritate the sensitive lining of the stomach and intestines.
Caffeine and Alcohol: Both can be dehydrating and are hard on your digestive system.
Excessive Sugar: Sugary foods and drinks can worsen diarrhea.
High-Fiber Foods (initially): While important long-term, high-fiber foods can be difficult for a recovering stomach to process. Reintroduce them slowly.
Dairy (temporarily): Some people develop temporary lactose intolerance after a stomach bug. Introduce dairy gradually and watch for symptoms.

Conclusion

Resetting your stomach after being sick is a three-stage process focused on rehydration, a gentle reintroduction of food, and rebuilding your gut health. By starting with clear fluids, slowly moving to bland solids, and finally adding probiotics and fiber, you can give your digestive system the best chance to recover fully. Always listen to your body, proceed at a pace that feels comfortable, and consult a healthcare professional if symptoms persist or worsen.

How to reset stomach after being sick: A helpful progression

To effectively reset your stomach after an illness, follow a tiered approach:

Step 1: Hydrate with clear fluids first. When symptoms have subsided, use oral rehydration solutions, broths, or ice chips to replenish lost fluids and electrolytes.
Step 2: Introduce simple carbohydrates next. Once liquids are tolerated, start with small, frequent servings of bland foods like white rice, bananas, or toast.
Step 3: Add lean protein and cooked vegetables. Progress to easily digestible sources of protein and soft, cooked vegetables to increase nutritional intake.
Step 4: Restore gut health with probiotics. Incorporate probiotic-rich foods like yogurt and kefir to rebalance beneficial gut bacteria.
Step 5: Gradually return to a normal diet. As your body feels stronger, slowly reintroduce normal foods while still avoiding triggers like fatty or spicy items.

Frequently Asked Questions

The very first thing you should do is rest your stomach for a few hours. Once you feel ready, start with small, frequent sips of clear fluids like water, electrolyte solutions, or clear broth. Sucking on ice chips can also be helpful.

The duration can vary, but most people find it beneficial to stick to a bland diet for 24 to 48 hours after symptoms like vomiting and diarrhea have stopped. You can then begin to slowly reintroduce other foods, guided by how you feel.

You can start gradually reintroducing normal foods after you have tolerated bland, easy-to-digest foods for a day or two without symptoms. Most people are back to their regular diet within about a week, but the timeline is personalized.

A stomach illness can sometimes cause temporary lactose intolerance, making it difficult for your body to digest milk sugars. It's best to avoid dairy for a few days and reintroduce it slowly to see how your body reacts.

Probiotics, which are beneficial bacteria, can be very helpful for restoring the healthy balance of gut flora that may have been disrupted by the illness, especially if you took antibiotics.

Herbal teas like peppermint and ginger are often recommended. Ginger is known for its anti-nausea properties, while peppermint can help soothe an upset stomach.

Your stomach is likely ready for solid food when you have been able to keep down clear liquids for several hours, and your appetite starts to return. Start with very small portions of bland food.