The Science Behind Bland Biscuits for Sickness
When you are sick, especially with a stomach bug, nausea, or food poisoning, your digestive system can become highly sensitive and irritated. Bland foods play a crucial role in recovery because they are less likely to trigger stomach acid production and are easier to process. Certain types of biscuits and crackers fit perfectly into this category, offering a much-needed source of simple carbohydrates and energy when a full meal is too much to handle.
How Bland Foods Aid Recovery
- Soaking up Gastric Acid: Dry, starchy foods like plain crackers help absorb excess stomach acid, which can be a primary cause of nausea and irritation.
- Easy to Digest: Without complex fats, fiber, or spices, bland biscuits require less energy for your body to digest, allowing your system to focus on healing.
- Replenishing Electrolytes: Salty crackers, like saltines, can help replenish sodium lost due to dehydration from vomiting or diarrhea.
- Preventing Nausea: The odorless nature of plain biscuits prevents strong smells from triggering or worsening nausea.
Best Biscuits for Specific Symptoms
The right biscuit for your ailment depends on your specific symptoms. Here are some top choices based on common sickness complaints.
For Nausea and Upset Stomach
When your stomach is unsettled, the key is to choose foods that are as plain and simple as possible. Your priority is to settle your stomach before moving on to more complex foods.
- Saltine Crackers: These are the gold standard for a reason. Their salty, bland, and starchy nature helps absorb stomach acid and is often the first food people can tolerate when feeling queasy.
- Ginger Biscuits: Ginger is a well-known anti-nausea remedy. A few ginger biscuits can help settle the stomach, but choose options with real ginger and avoid overly sugary varieties.
- Dry Toast or Plain Water Biscuits: Similar to crackers, dry toast or simple water biscuits provide a plain, low-fat source of carbohydrates that is easy on the digestive system.
During a Stomach Bug or Diarrhea
When dealing with a stomach bug or diarrhea, rehydration is critical. The BRAT (Bananas, Rice, Applesauce, Toast) diet is often recommended, and plain biscuits can serve a similar purpose.
- Rich Tea Biscuits: A classic British biscuit, Rich Tea is very plain, low in fat, and relatively easy to digest, making it a good choice for gentle energy.
- Saltine Crackers: Again, the salt content is beneficial for replacing lost electrolytes, and their blandness is perfect for a sensitive system.
For Sore Throats
While crunchy foods are generally advised against for a sore throat, some softer, more soothing biscuit options can still work well, especially when paired with a warm drink.
- Oat Biscuits: Softer oat biscuits or oatmeal provide a comforting texture and some fiber, which can be easier to swallow than hard crackers.
- Soft Ginger Chews: As mentioned, ginger is soothing and anti-inflammatory. Soft ginger chews or milder ginger biscuits can provide relief without the harsh crunch of a harder biscuit.
Comparison of Bland Biscuits for Illness
| Biscuit Type | Best For | Key Benefit | Considerations |
|---|---|---|---|
| Saltine Crackers | Nausea, Stomach Bug, Electrolyte Loss | Very bland, absorbs stomach acid, contains salt to replace electrolytes | High in sodium, can be too dry for sore throats |
| Ginger Biscuits | Nausea, Digestive Issues | Contains ginger, a natural anti-nausea remedy | Can be high in sugar; choose a low-sugar option |
| Rich Tea Biscuits | Stomach Bug, Gentle Energy | Low-fat, bland, easy to digest, provides simple carbs | Lacks significant nutrients, not ideal for throat pain |
| Oat Biscuits | Sore Throat, Digestive Support | Softer texture, contains fiber, more comforting | Can be higher in fat or sugar depending on the brand |
What to Avoid When You're Sick
Not all biscuits are created equal when you're under the weather. Avoiding certain ingredients is just as important as choosing the right ones.
- High-Sugar Biscuits: Sweet biscuits can cause blood sugar spikes and potentially worsen digestive upset and diarrhea. Stick to plainer options.
- Fatty or Fried Foods: Biscuits high in fat are much harder to digest and can aggravate nausea or an upset stomach. This includes rich butter biscuits or chocolate-covered varieties.
- Whole Grains and High-Fiber Options: While generally healthy, high-fiber biscuits like some Digestive biscuits can be tough on a sensitive digestive system. Refined white flour options are often better during acute illness.
- Spicy or Flavored Biscuits: Anything with strong spices or flavors can irritate the stomach lining. Avoid savory biscuits with added herbs or peppers.
How to Incorporate Biscuits into Your Diet
- Start Small: Begin with just one or two crackers to see how your stomach tolerates them. If you feel okay, you can have a few more later.
- Pair with Broth or Tea: Biscuits can be enjoyed with a clear broth, non-caffeinated herbal tea, or flat ginger ale. This provides extra hydration and can make them easier to consume.
- Go for Gradual Reintroduction: As you start to feel better, you can gradually move from plain crackers to other easy-to-digest foods like bananas, rice, and toast.
For more information on other foods that can help during recovery, see Healthline's guide on The 15 Best Foods to Eat When You're Sick.
Conclusion
Choosing the right biscuits when sick can be a simple, comforting, and effective way to ease an upset stomach and provide gentle energy. Opt for bland, low-fat options like saltine crackers or Rich Tea biscuits for general sickness and nausea. Consider ginger biscuits for their anti-nausea properties and softer oat biscuits for a sore throat. Equally important is avoiding high-sugar, high-fat, or spicy biscuits that can exacerbate your symptoms. Always listen to your body and consult a healthcare professional for persistent or severe symptoms.
