Is it fine to eat bread when sick? The full guide

December 19, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), adults experience an average of two to three colds per year, often accompanied by a loss of appetite. When your stomach is upset or your energy is low, simple, bland foods like bread can be a tempting option, but the appropriateness of bread depends heavily on your specific symptoms and the type of bread you choose.

Quick Summary

Bread can be a suitable, easy-to-digest food when you have certain symptoms like nausea or diarrhea, but the optimal choice depends on the type of illness. Plain white toast, a staple of the BRAT diet, is often recommended for stomach bugs due to its blandness and low fiber content. For general colds or fevers, your body needs nutrient-dense foods to fuel the immune system, making whole-grain bread a potentially better but sometimes more challenging option. Prioritizing hydration and listening to your body's signals are key.

Key Points

Symptom-Specific Choices: For stomach issues, bland white toast is best. For colds/flu when recovering, whole-grain bread offers more nutrients.
Plain is Preferred: When sick, stick to plain bread or toast without heavy, greasy, or sugary toppings to avoid upsetting your stomach.
Easy on the Gut: Low-fiber, refined carbohydrates in white bread are gentle on a sensitive digestive system, making it suitable for nausea and diarrhea.
Energy for Recovery: The carbohydrates in bread provide essential energy to fuel your immune system as it fights off an infection.
Gradual Reintroduction: Start with small portions and listen to your body. As symptoms improve, you can transition to more nutritious options like whole-grain bread.
Hydration is Key: Always prioritize fluids like water, broth, or herbal tea alongside any solid food, including bread, to prevent dehydration.

Is Bread Okay for an Upset Stomach?

When dealing with a stomach bug or nausea, eating anything at all can be a challenge. Bland, low-fiber foods are often the best choice as they are gentle on your digestive system. Plain, dry white toast fits this description perfectly, making it a staple of the well-known BRAT (Bananas, Rice, Applesauce, Toast) diet for gastroenteritis.

The BRAT Diet and White Bread

The appeal of white bread in this scenario comes from its refined nature. It's low in fiber, which helps firm up stool and can alleviate diarrhea. It is also less likely to irritate an already sensitive stomach lining compared to whole-grain bread, which has higher fiber content that can sometimes worsen digestive discomfort when you're unwell. The simple carbohydrates in white bread provide a quick source of energy, which is important when your appetite is suppressed and your body is fighting an infection.

Bread's Role with a Cold or Flu

With a cold or the flu, the focus shifts slightly from managing digestive upset to providing your immune system with the energy and nutrients it needs to fight the infection. While plain white bread offers a quick energy boost, it lacks the vitamins, minerals, and complex carbohydrates found in whole-grain alternatives.

Complex Carbs for Immune Support

Your immune system requires significant energy to function optimally. While simple carbs provide a fast jolt, whole-grain breads offer complex carbohydrates that are broken down more slowly by your body, providing a sustained release of energy. They also contain more fiber, which promotes a healthy gut microbiome, and many whole grains are rich in B vitamins and iron, both crucial for immune health. However, some individuals find high-fiber foods harder to digest when they are sick, so it's a balance of choosing a nutritious option that doesn't cause further discomfort.

Listen to Your Body: The Golden Rule

Ultimately, the right choice of bread depends on what your body can tolerate. If you have severe nausea, vomiting, or diarrhea, stick to plain white toast. As you start to feel better and can handle more, transition to more nutrient-dense whole-grain bread to aid in your recovery. The key is to reintroduce foods slowly and in small portions.

Tips for eating bread when sick:

Start with plain toast: Especially for stomach issues, a single slice of dry white toast is a safe bet.
Add mild toppings: Once you're feeling better, consider mild toppings like a smear of plain avocado, a little honey (for a sore throat), or a sprinkle of herbs.
Avoid rich spreads: Steer clear of heavy, greasy, or high-fat toppings like butter or fatty cheese, which can be hard to digest.
Consider bread alternatives: Crackers, plain rice, and oatmeal are other bland carbohydrate options if bread is not appealing.
Pair with fluids: Always pair your toast with plenty of fluids, such as herbal tea or clear broth, to stay hydrated. Don't rely on bread alone for nourishment, especially if you have a fever or dehydration.

Comparison: White Bread vs. Whole-Grain Bread When Sick


Feature	Plain White Bread (Toast)	Whole-Grain Bread
Digestibility	Very easy to digest, low in fiber.	More difficult to digest due to high fiber content.
Energy Source	Simple carbohydrates for a quick energy boost.	Complex carbohydrates for sustained energy release.
Best For...	Upset stomach, nausea, diarrhea.	Recovery from cold/flu when appetite returns and digestive issues have subsided.
Nutrient Density	Lower in vitamins, minerals, and fiber.	Higher in vitamins, minerals, and fiber, better for immune support.
Stomach Irritation	Unlikely to cause irritation in a sensitive stomach.	Can potentially cause discomfort if a stomach bug is active.

Conclusion: Making the Right Choice

In conclusion, bread can be a perfectly acceptable food when you're sick, but you must choose wisely based on your symptoms. For the early stages of a stomach bug with nausea and diarrhea, plain white toast is your best bet for providing easy energy without overwhelming your system. However, when you're recovering from a cold and your appetite is returning, transitioning to whole-grain bread is a better choice to provide your body with the nutrients it needs to regain strength. The golden rule is to start with small, bland portions, listen to what your body can tolerate, and always prioritize hydration. As you recover, gradually reintroduce a balanced and diverse diet to fully replenish your energy and immune reserves. You can read more about nutrient-dense foods for recovery from the immune system experts at the National Institutes of Health.

What are some bland bread alternatives when you're sick?

Saltine Crackers: A common choice for nausea.
Plain Rice: Part of the BRAT diet, easy to digest.
Oatmeal: A soothing, mild option that provides sustained energy.
Plain Noodles: Simple carbohydrates for energy when your appetite is low.

What should you avoid putting on your bread when sick?

Avoid heavy, fatty spreads like excessive butter or margarine, as well as sugary jams. Spicy, greasy, or highly acidic toppings should also be avoided as they can irritate a sensitive stomach.

Should you eat bread with a fever?

Yes, if your appetite allows. During a fever, your metabolic rate increases and your body needs energy. Bland bread, particularly toast, is a good source of simple carbs to help meet this demand without causing digestive upset.

When should you avoid eating bread when sick?

If you have a gluten sensitivity or celiac disease, you should always avoid bread. Otherwise, if you're experiencing severe nausea or vomiting, it's best to wait until you can hold down liquids before attempting solid food like bread.

Frequently Asked Questions

While plain toast is often recommended, it's best to avoid butter initially if you have an upset stomach, as fat can be harder to digest. As you start to feel better, you can add a very small amount.

No, whole-grain bread with its high fiber content is generally not recommended for an active stomach ache or diarrhea, as it can be more difficult to digest and may worsen symptoms. Opt for plain white bread or crackers instead.

When you have a cold and your appetite is coming back, whole-grain bread is a better choice than white bread because it provides more sustained energy and nutrients to support your immune system. If your stomach is sensitive, stick with white bread.

Yes, 'T' in the BRAT diet stands for Toast. It is a recommended bland, low-fiber food for managing symptoms of an upset stomach, including nausea and diarrhea.

If you are actively vomiting, you should avoid all solid food, including bread. Focus on small, frequent sips of clear fluids and reintroduce bland solids like dry toast only after vomiting has subsided.

White bread provides simple carbohydrates for quick energy but is low in nutrients. Whole-grain bread provides more vitamins, minerals, and fiber, which are more beneficial for longer-term immune support. Neither is a complete source of nutrients, so should be part of a balanced recovery diet.

Sourdough bread can be an option, but it's often more fibrous and can be slightly acidic. For an upset stomach, a simpler, plain white toast is a safer bet. If your stomach is not sensitive, it may be fine.