Should you eat toast if you feel sick?

November 19, 2025 •

4 min read

For many people, bland foods like plain toast are a go-to when illness strikes, and medical professionals often recommend it for settling an upset stomach. But should you eat toast if you feel sick, and is it always the right choice for every ailment?

Quick Summary

Plain toast is a simple, easy-to-digest carbohydrate often recommended for nausea and diarrhea due to its binding properties. Its suitability depends on the specific symptoms, such as an upset stomach versus a sore throat.

Key Points

Plain is Best: When sick, stick to plain white toast without butter or sugary spreads to avoid irritating your stomach.
BRAT Diet Staple: Toast is a key component of the BRAT diet, often recommended for managing diarrhea and nausea.
Avoid for Sore Throat: The dry, scratchy texture of toast can irritate an inflamed and sensitive throat.
Low Fiber is Key: Use white bread for toast when sick, as the high fiber in whole-grain bread can worsen diarrhea symptoms.
Absorbs Excess Acid: Plain toast can help absorb gastric acid, which is beneficial when you are feeling nauseous.

The Role of Toast in Managing Sickness

When you're under the weather, your body needs gentle nourishment to regain its strength without causing further irritation to your digestive system. This is where bland, easy-to-digest foods like plain toast come in. For decades, it has been a core component of the BRAT diet (Bananas, Rice, Applesauce, Toast), a regimen traditionally recommended for easing symptoms of diarrhea and stomach flu. The key to toast's effectiveness lies in its simple composition, especially when made from white bread. The refined nature and low-fiber content make it easy for a compromised digestive system to process, helping to settle the stomach and providing a quick source of energy.

The Science Behind Toast for Stomach Issues

Absorbing Stomach Acid: For those experiencing nausea, plain, dry toast can help absorb excess stomach acid, which often contributes to the queasy feeling. The bland flavor and lack of strong smells also make it more palatable when your senses are heightened by illness.
Binding Stools: In cases of diarrhea, the low-fiber, starchy nature of white toast acts as a binding agent, helping to add bulk to loose stools and slow down the digestive process.
Easy to Digest: Unlike high-fat, high-fiber, or sugary foods, which can be hard on the digestive system, toast is gentle and requires minimal effort to break down. This allows your body to focus its energy on recovery rather than digestion.

Should You Eat Toast for Specific Symptoms?

For Nausea and Vomiting

Plain, dry, white toast is often an excellent choice. It's gentle on the stomach and helps absorb gastric acid. The goal is to eat small, frequent portions to avoid overwhelming your system. When you can tolerate liquids, sipping on clear broth or water alongside your toast will help with hydration.

For Diarrhea

Plain white toast is recommended as part of the BRAT diet. The low-fiber content and binding properties are effective for firming up stools. Avoid whole-grain varieties, as their high fiber can worsen symptoms.

For Sore Throat or Cough

This is a situation where you should avoid toast. The dry, scratchy texture can irritate an already inflamed and sensitive throat, causing more discomfort when swallowing. Instead, opt for softer, more soothing options like warm soup, scrambled eggs, or oatmeal.

For Colds and Flu

If you have a cold or flu without significant stomach upset, toast can be part of a balanced recovery diet. However, if stomach issues are present, stick to the plain, dry variety. For congestion, some find that warm broths are more effective, but a bit of plain toast on the side can still provide energy.

Toast and Topping Comparison


Feature	Plain White Toast	Whole-Grain Toast	Toast with Butter/Jam
Sickness Suitability	High (Especially for nausea/diarrhea)	Low (Can worsen diarrhea due to high fiber)	Low (Fat and sugar can irritate the stomach)
Ease of Digestion	Very Easy	Moderate (High fiber makes it harder to process)	Difficult (High fat content)
Nutritional Value (When Sick)	Provides simple carbs for energy	Can be a bit too heavy	High in potentially irritating fats and sugars
Best for...	Settling an upset stomach, managing diarrhea, nausea	General health, not specific stomach issues	Not recommended for most sick-day scenarios

What to Avoid When Eating Toast While Sick

Butter and Margarine: While comforting, the high fat content in these spreads is hard to digest and can aggravate an upset stomach.
Sugary Jams or Preserves: High sugar intake can increase inflammation and irritate the digestive system, especially with diarrhea.
Whole-Grain Bread: Although healthy normally, the high fiber in whole-grain bread can be too much for a sensitive stomach and may worsen diarrhea. Stick to simple white toast until your symptoms subside.

Other Bland Food Alternatives

If toast doesn't appeal to you, or if you have a sore throat, there are several other gentle food options that can help you recover.

Bananas: Easy to digest, high in potassium to replace lost electrolytes.
Plain White Rice: A staple of the BRAT diet, it is very easy on the stomach.
Applesauce: A good source of pectin, which can help with diarrhea.
Crackers: Like toast, simple crackers can help absorb stomach acid and are easy to tolerate.
Clear Broth: Excellent for hydration and provides electrolytes, particularly if you have been vomiting or have diarrhea.

Conclusion

Ultimately, the decision of whether to eat toast when sick depends on your specific symptoms. For nausea, vomiting, or diarrhea, plain, dry toast on white bread can be a soothing and effective option. It’s part of a time-tested approach to managing these gastrointestinal issues. However, if you have a sore throat, the dry texture can cause more harm than good, and you should choose softer foods instead. Always avoid fatty or sugary toppings when you’re ill to prevent further stomach irritation. The key is to listen to your body and reintroduce more varied, nutrient-rich foods as your health improves. For more information on managing sickness, a reliable source is Healthline's list of recommended foods.

Frequently Asked Questions

No, it is generally recommended to avoid butter and other fatty spreads on toast when you have an upset stomach. The high fat content can be difficult to digest and may irritate your digestive system further.

When dealing with an upset stomach or diarrhea, plain white toast is a better option. The high fiber in whole wheat toast can be harder to digest and may worsen diarrhea symptoms.

Toast is a bland, dry food that can help absorb excess stomach acid and satisfy hunger without strong smells or tastes that might trigger nausea. It provides a simple carbohydrate source for energy when your appetite is low.

No, dry toast is a poor choice for a sore throat. The hard, scratchy texture can irritate your already sensitive throat. Opt for softer foods like soup, oatmeal, or scrambled eggs instead.

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. It is a traditional and effective regimen of bland, binding foods used to help ease symptoms of diarrhea and other stomach upsets.

For an upset stomach, it is best to eat toast plain. If you need some flavor, a very thin layer of honey or a mild, low-sugar jam may be tolerated, but it's best to start with it completely dry.

You should avoid toast if you have a sore or scratchy throat, as it can cause irritation. If you have celiac disease or gluten intolerance, you should also avoid regular toast and opt for other gluten-free, bland options instead.