Is Toast a Good Thing to Eat When You're Sick?

December 7, 2025 •

5 min read

According to the National Institutes of Health, bland, easily digestible carbohydrates like toast are often recommended for people with upset stomachs. For generations, many people have turned to a simple slice of toast as a comforting and gentle food during times of sickness. But does this long-standing tradition hold up to modern nutritional advice, and what are the best ways to prepare it to maximize its benefits?

Quick Summary

Plain toast can be a good option for an upset stomach due to its bland, low-fiber content, making it easy to digest and helping to settle nausea. The toasting process can also break down carbohydrates, aiding digestion further. However, it may not be suitable for a sore throat, and a nutrient-rich diet is essential for recovery in the long term.

Key Points

Benefit for Upset Stomach: Plain white toast is easy to digest and can help absorb excess stomach acid, making it ideal for nausea and diarrhea.
Why It's Easily Digested: The toasting process alters the bread's carbohydrates, making them simpler for a sensitive gut to process.
White Bread is Best for Digestion: For an upset stomach, opt for white bread over high-fiber whole wheat, as the latter can be irritating to a sensitive digestive system.
Potential for Sore Throat Irritation: The rough texture of toast can be uncomfortable on a sore throat, so soft, moist foods are a better choice for this symptom.
A Short-Term Solution: The plain toast or BRAT diet should only be followed for a day or two. A balanced diet with more nutrients is essential for long-term recovery.
Transition Back to a Balanced Diet: Once symptoms subside, gradually reintroduce nutrient-rich foods like broth, lean proteins, and cooked vegetables to help your body heal properly.
Keep it Plain: For digestive issues, avoid toppings like butter or jam, as the added fat and sugar can worsen symptoms.

Why Toast is Considered a Go-To Food for Sickness

For many, the appeal of toast when sick is its simplicity and digestibility. Illness, especially when accompanied by an upset stomach, nausea, or diarrhea, can significantly reduce appetite and make rich or complex foods intolerable. Plain, dry toast offers a simple source of carbohydrates for energy without overwhelming a sensitive digestive system. The key lies in the way it is prepared and the type of bread used.

The Science Behind Easy Digestion

The process of toasting breaks down some of the starches in the bread, converting them into more easily digestible sugars called dextrins. This makes it less taxing for an already stressed digestive system to process. Toast also contains less water than untoasted bread, which can help firm up loose stools, a beneficial effect for those with diarrhea. This is part of why plain toast is a staple of the BRAT (Bananas, Rice, Applesauce, Toast) diet, which was traditionally used for stomach bugs.

When Toast is a Great Choice

Upset Stomach and Nausea: For general queasiness or nausea, dry toast can help absorb excess stomach acid. The bland taste won't trigger the strong smells and flavors that can exacerbate nausea.
Diarrhea: Toast, particularly made from white bread, is low in insoluble fiber, which can irritate the digestive tract during a bout of diarrhea. It adds bulk to stools, helping to slow down digestion.
Providing Energy: When a full meal feels impossible, toast provides a small, manageable source of carbohydrates to give the body some much-needed energy to fight the illness.

Potential Drawbacks and Considerations

While generally safe, toast is not a perfect sick-day food for all symptoms.

Sore Throat: The rough, dry texture of toast can feel scratchy and irritating on a sore throat, making it a poor choice for those with a cold or strep throat. Soft, moist foods like soup or mashed potatoes are better alternatives.
Limited Nutrients: Toast provides calories and simple carbohydrates but is not a nutritionally complete food. A restricted diet of only toast or BRAT diet foods should only be used for a day or two. As soon as symptoms improve, it's crucial to add more nutrient-dense foods to aid recovery.
Toppings Matter: Adding butter or jam can introduce fats and sugars that can be difficult for a sensitive stomach to process. For an upset stomach, it is best to eat toast plain.

White Bread vs. Whole Wheat Toast: A Sickness Comparison

The type of bread used for toast can make a significant difference depending on your symptoms. For digestive issues, white bread is often preferred, while whole wheat offers more long-term nutritional benefits.


Feature	White Bread Toast (for sickness)	Whole Wheat Toast (for recovery)
Fiber Content	Low. Less fiber means it's gentler on a sensitive stomach and slows down diarrhea.	High. More fiber is excellent for long-term digestive health but can be too irritating for an upset stomach.
Ease of Digestion	Very easy to digest due to low fiber and broken-down starches.	More complex for a sick system to digest due to higher fiber content.
Symptom Suitability	Best for nausea, vomiting, and diarrhea.	Better for general sickness recovery once stomach symptoms have passed.
Nutritional Value	Provides simple carbs for energy but lacks broader nutrients.	Offers more fiber, vitamins, and minerals for a balanced diet.

Toast and Beyond: Expanding Your Diet During Recovery

Starting with plain toast is a great first step when dealing with gastrointestinal distress, but it's important to transition to a more varied diet as soon as you feel able. Expanding your food options gradually helps ensure your body gets the vitamins, minerals, and other nutrients it needs to fully recover.

Foods to introduce next:

Probiotics: Plain yogurt or kefir can help restore beneficial gut bacteria, especially after a bout of diarrhea or an infection.
Broth-based soups: Warm broths or soups are great for hydration and can be packed with nutrients from vegetables and lean protein. The steam can also help soothe congestion.
Lean protein: Cooked eggs, baked chicken, or fish are easy-to-digest sources of protein that support muscle repair and overall recovery.
Cooked fruits and vegetables: Steamed or boiled vegetables like carrots and squash, or applesauce, are easier to digest than their raw counterparts.

Foods to continue avoiding early on:

Spicy foods
Fatty or fried foods
Dairy products (except for probiotics)
Highly sugary drinks or snacks

Conclusion: Toast's Place in the Sick-Day Arsenal

So, is toast a good thing to eat when you're sick? The answer is a qualified yes, particularly for specific symptoms like nausea and diarrhea. Plain, white toast is a simple, bland, and easily digestible source of carbohydrates that can help settle an upset stomach and provide a gentle source of energy. However, it is not a cure-all. It should be consumed plain for digestive issues and avoided if you have a sore throat. Most importantly, it is a temporary solution. Once you feel up to it, you must expand your diet to include more nutrient-rich foods to fully support your body's recovery and get back to your regular, healthy eating habits. The key is to listen to your body and introduce more complex foods slowly and carefully. When in doubt, or for severe or persistent symptoms, always consult with a healthcare provider.

The BRAT Diet in Modern Context

While the BRAT diet (Bananas, Rice, Applesauce, Toast) has a long history, its use has evolved. Experts no longer recommend it for prolonged periods, especially for children, because it lacks sufficient nutrients like fiber, protein, and fat. Instead, it is seen as a short-term, initial step for managing symptoms of an upset stomach before transitioning back to a balanced diet. For example, the Oregon Clinic outlines a progression from fluids to bland foods and then back to a regular diet over a few days.

Authoritative Source

For more detailed guidance on nutrition during illness, resources like the U.S. National Institutes of Health (NIH) offer extensive information and research-based recommendations. For example, their database includes numerous studies on gastrointestinal health and diet.

Frequently Asked Questions

Plain white toast is low in fiber and bland, making it easy to digest and gentle on a sensitive digestive system. It can also help absorb excess stomach acid, which can provide relief from nausea.

Yes, for a sore throat, toast is not a good option. Its rough, dry texture can be abrasive and irritate the sensitive throat lining. Softer, more moist foods like soup or yogurt are better choices.

For an upset stomach, it is best to avoid fatty and sugary toppings like butter and jam. These can be difficult to digest and may worsen your symptoms. Stick to plain, dry toast for the most stomach-soothing effect.

When dealing with digestive issues like nausea or diarrhea, white toast is the better option because its lower fiber content is easier on your stomach. Save the higher-fiber whole wheat bread for when you are on the road to recovery.

While the BRAT diet is a short-term strategy for soothing an upset stomach, medical experts now advise against following it for more than a day or two because it lacks essential nutrients for full recovery. It's meant to be a starting point before reintroducing a more balanced diet.

The heat from toasting breaks down some of the starches in the bread into more digestible dextrins. It also reduces the bread's water content. This combination makes it easier for your body to process compared to regular bread.

Good alternatives depend on your symptoms. For an upset stomach, bland foods like crackers, plain rice, and broth are good options. For a sore throat, consider soft, moist foods like soups, oatmeal, and applesauce.