Is white bread good when sick? Unpacking the nutrition behind a sick-day staple

October 16, 2025 •

4 min read

For decades, white toast has been a go-to recommendation for easing an upset stomach as part of the BRAT diet. This long-held belief prompts the question: is white bread good when sick, and what does the nutrition science say about this popular remedy?

Quick Summary

White bread, particularly as toast, is often recommended for short-term sickness involving digestive upset due to its low fiber content. However, its limited nutrients mean it's not ideal for prolonged recovery. Balanced options and proper hydration are key.

Key Points

Symptom-Specific Use: White bread is most helpful when dealing with acute stomach upset, such as nausea, vomiting, or diarrhea, due to its low fiber content.
Easy to Digest: As a refined carbohydrate, white bread is easily broken down by the digestive system, requiring less energy from a sick body.
Temporary Relief: It provides a quick source of carbohydrates to sustain energy but lacks the essential nutrients needed for long-term recovery.
Toast is Better: Toasting white bread can further aid digestion, making it a gentler option for an irritated stomach.
Avoid Long-Term Reliance: Experts recommend moving beyond a diet of only white bread and other bland foods within 24–48 hours to prevent nutrient deficiencies and avoid blood sugar spikes.
Balance is Key: For proper recovery, incorporate a wider variety of easily digestible foods like lean proteins, cooked vegetables, and low-fiber starches beyond just white bread.

Why white bread is a short-term solution for an upset stomach

When dealing with symptoms like nausea, vomiting, or diarrhea, the idea of eating a heavy, high-fiber meal can be unappealing and counterproductive. White bread, and especially plain white toast, has long been a staple in the bland diet for sick individuals, and for good reason.

The BRAT diet and gentle digestion

The BRAT diet, an acronym for Bananas, Rice, Applesauce, and Toast, was traditionally recommended by doctors to help soothe an upset digestive system. The key characteristic of these foods is their blandness and low fiber content. Unlike whole grains, which contain more fiber and require more digestive effort, the refined flour in white bread is easily broken down by the body. This minimizes the workload on a sensitive stomach, making it a safe food to tolerate when appetite is low and the digestive system is compromised. The starches can also help absorb excess stomach acid, providing further relief from nausea. Toasting the bread can make it even more gentle on the stomach by breaking down some of the carbohydrates.

Providing simple energy

When your body is fighting off an illness, it uses a lot of energy. White bread is a carbohydrate-rich food that provides a quick and easily accessible source of glucose. While this is not ideal for daily consumption due to the resulting blood sugar spikes, it can be beneficial in the short term when you need calories to maintain strength and a more complex diet is not possible. It gives your body the fuel it needs without causing additional digestive distress, which is a common problem with richer or more complex foods when you're unwell.

The nutritional limitations of white bread when sick

Despite its benefits for an irritated digestive system, relying on white bread for too long has significant drawbacks. Its refined nature means that much of the nutritional value of the original wheat grain has been stripped away.

Deficiency in essential nutrients

During the refining process, the bran and germ of the wheat kernel are removed, leaving only the starchy endosperm. This process eliminates most of the fiber, vitamins, and minerals that are crucial for a healthy immune system and overall recovery. An extended diet of only white bread, or foods from the BRAT diet, can lead to nutrient deficiencies. Experts now advocate for a more balanced approach that incorporates more nutrients as soon as they can be tolerated.

Risk of blood sugar spikes

White bread has a high glycemic index because it is digested quickly, causing a rapid spike in blood sugar levels. While this provides a short burst of energy, it is often followed by a crash, which can leave you feeling more tired and lethargic. This effect is particularly important for individuals with blood sugar issues, such as diabetes. For those who are not diabetic, the energy fluctuations can still be a hindrance to a steady recovery.

Comparison: White bread vs. Whole grain bread when sick

When it comes to deciding what type of bread to eat while sick, the choice depends heavily on your specific symptoms and what your body can handle. Here's a comparison to help illustrate the differences.


Feature	White Bread (especially toast)	Whole Grain Bread
Fiber Content	Low	High
Digestive Impact	Easy to digest, gentle on upset stomachs.	Harder to digest, may worsen symptoms like diarrhea and nausea.
Nutrient Density	Low, stripped of many nutrients during processing.	High, retains fiber, vitamins, and minerals.
Glycemic Index	High, causes rapid blood sugar spikes.	Lower, provides more stable, sustained energy.
Best for	Acute stages of stomach illness (nausea, vomiting, diarrhea).	General health and recovery when digestive symptoms have subsided.

How to safely incorporate white bread and transition to a healthier diet

If you find yourself needing to eat white bread during a sickness, it is best used as a temporary tool, not a long-term solution. Here are some strategies for using it wisely and getting back to a more nourishing diet:

Start with toast: Plain white toast is the easiest to digest. Avoid adding butter or other greasy spreads that can upset your stomach.
Pair with protein: Once you can tolerate more, add a bland protein source, like a soft-cooked egg or lean chicken, to help stabilize blood sugar and provide more healing nutrients.
Gradually add fiber: As you start to feel better, begin to reintroduce soluble fiber from sources like oatmeal or cooked vegetables. This helps bulk stools and promotes healthy digestion.
Rehydrate effectively: Especially with digestive illness, proper hydration is paramount. Electrolyte beverages, coconut water, or clear broths are excellent for replenishing lost fluids and minerals.
Listen to your body: Every illness is different. Pay attention to how your body reacts to different foods and adjust your diet accordingly. If you have any ongoing concerns, consult a healthcare provider.

Conclusion: The final word on white bread and sickness

While white bread, particularly as toast, can be a useful tool for managing acute symptoms of an upset stomach, it is not a cure-all. Its bland, low-fiber nature makes it a safe, easily digestible option during the initial stages of a bug involving nausea, vomiting, or diarrhea. However, its limited nutritional value means it should only be used as a short-term dietary measure. As you recover, shifting towards a more balanced, nutrient-rich diet with whole grains, lean proteins, and cooked vegetables is essential for providing your body with the fuel it needs to heal properly. The key is to see white bread as a temporary comfort and a stepping stone back to a healthy and varied eating plan.

For more detailed advice on recovering from digestive issues, you can consult resources like Healthline’s guide to what to eat for diarrhea.

Frequently Asked Questions

When you have an upset stomach, nausea, or diarrhea, plain white bread is often better because it's low in fiber and easier to digest. Whole grain bread's high fiber content can be harder on a sensitive digestive system.

Yes, plain white toast can help with nausea. The starches in the bread can help absorb excess stomach acid, and its blandness is less likely to trigger a sensitive stomach.

The BRAT diet is an acronym for Bananas, Rice, Applesauce, and Toast. It's a diet of bland, low-fiber foods traditionally used for stomach illnesses. White bread toast is the 'T' and serves as an easily digestible carbohydrate source.

It is best to avoid adding butter or margarine to your toast. Greasy or fatty foods can be difficult to digest and may aggravate an upset stomach.

You should only rely on a diet of bland foods like white bread for a short period, typically 24 to 48 hours. After that, experts recommend gradually reintroducing a more balanced and nutritious diet as you can tolerate it.

As you feel better, alternatives include oatmeal, crackers, plain rice, and cooked vegetables. These provide more nutrients and fiber, which are important for a full recovery.

Yes, relying on white bread for too long can be problematic. Its lack of essential nutrients can hinder your recovery, and its high glycemic index can cause blood sugar spikes and crashes, potentially making you feel more tired.