What bread is good to eat when sick for easier digestion?

October 16, 2025 •

3 min read

According to the University of Maryland Medical System, simple, bland foods can be crucial for recovery during illness, and toast is a commonly recommended option for a reason. But what bread is good to eat when sick, and which kind should you avoid? The answer depends on your specific symptoms, but generally, less fiber and less processing are key to keeping an unhappy tummy calm.

Quick Summary

The best bread options for illness are typically low-fiber and bland, such as plain white toast or sourdough, which are gentler on a sensitive digestive system. Toasting can further aid digestion. More fibrous options like whole wheat can irritate an upset stomach, particularly with symptoms like diarrhea or nausea. Alternative choices like gluten-free bread may be suitable for those with sensitivities.

Key Points

Plain White Toast is Best for Stomach Upset: Plain, dry white toast is the ideal choice for nausea and diarrhea due to its low fiber content and blandness, which makes it very gentle on the digestive system.
Toasting Aids Digestion: The process of toasting breaks down carbohydrates in the bread, making it even easier for your body to digest when you're feeling ill.
Sourdough Can Be a Gentle Alternative: For some, sourdough's fermentation process makes it easier to digest than regular bread, and it may be a good alternative if plain white toast is unappealing.
Avoid High-Fiber Breads: Whole wheat and other high-fiber options can irritate an upset stomach and should be avoided during acute illness, especially with diarrhea.
Keep Toppings Simple: Steer clear of fatty, greasy, spicy, or acidic toppings like butter, rich spreads, or certain jams. Opt for plain or add a simple, smooth nut butter as you recover.
Consider Gluten-Free Options for Sensitivities: If you have a gluten intolerance or celiac disease, plain gluten-free bread is the safest bet, but check the ingredients for complex additives.
Listen to Your Body: Every individual's tolerance is different. Start with small, bland portions and slowly introduce other foods as your symptoms improve.

Choosing the Right Bread for an Upset Stomach

When illness strikes, your body directs its energy towards healing, which can leave your digestive system sensitive and easily irritated. The key to choosing the right bread is to minimize the workload on your stomach while providing some basic calories for energy. For most cases of nausea, vomiting, or diarrhea, a low-fiber, bland bread is the safest bet.

The Case for White Bread and Plain Toast

White bread, often demonized in a healthy diet, finds its purpose during illness. Unlike whole wheat, which is rich in fiber, white bread is made from refined flour with the bran and germ removed. This refining process results in a product that is very low in fiber and breaks down quickly in the digestive tract, making it easy on a sensitive stomach. Plain, dry toast is a staple of the BRAT (Bananas, Rice, Applesauce, Toast) diet for this very reason. The toasting process also helps further break down the carbohydrates, making it even easier to digest. For many people with acute stomach illness, this bland option helps settle the stomach and absorb excess gastric acid.

Why Sourdough Can Be a Smart Alternative

For some, sourdough bread is a surprisingly good option for an upset stomach. The long fermentation process used to create sourdough breaks down complex carbohydrates and gluten, which makes the bread easier to digest for many people. While it’s often made with more wholesome ingredients than commercial white bread, the natural fermentation makes it gentle on the gut. Some individuals might also find that sourdough has prebiotic qualities, feeding the beneficial bacteria in the gut, which can aid in digestion over time. However, this option may not be suitable for everyone, as some individuals with histamine sensitivities could react differently.

Comparing Bread Types When You're Sick


Feature	Plain White Toast	Whole Wheat Bread	Sourdough Bread	Gluten-Free Bread
Ease of Digestion	Very Easy (Low fiber)	Difficult (High fiber)	Easy (Fermentation)	Varies (Based on ingredients)
Best For	Nausea, vomiting, diarrhea	Generally NOT recommended	Some stomach upsets, acid reflux	Celiac disease, gluten sensitivity
Potential Irritant	Minimal	High fiber can worsen diarrhea	Histamines may affect some	May contain added gums or starches
Nutritional Density	Low	High	Moderate	Highly variable

The Importance of Preparation and Toppings

Beyond the type of bread, how you prepare and what you add to it are crucial when you're sick. The goal is to keep things as bland and simple as possible to avoid irritating your stomach further.

Keep it plain: Start with just dry toast. Adding butter, margarine, or heavy spreads can be too fatty for an already-upset stomach and might worsen symptoms.
Add mild, binding toppings: As you start to feel better, you can try adding bland, easy-to-digest toppings. A thin layer of smooth, natural nut butter can provide protein and energy without a lot of flavor. A small amount of honey can also add a soothing sweetness.
Avoid irritants: Stay away from acidic toppings like jam made with citrus fruits or tomato spreads. Also, avoid anything spicy or greasy, which can upset a delicate digestive system.

Exploring Gluten-Free and Sprouted Options

For those with celiac disease or gluten sensitivity, wheat-based breads are not an option, even when sick. In this case, opting for a simple, gluten-free bread can be helpful. Look for varieties made with simple ingredients, like almond or rice flour, and avoid those with an extensive list of added gums and starches that might cause digestive issues. Sprouted breads, while generally healthy, contain more fiber and may be too rough on the digestive tract during acute illness. It's best to wait until recovery is well underway before reintroducing more fibrous options.

Conclusion: Start Bland and Listen to Your Body

There's a reason plain toast is a go-to food when you're under the weather. For most stomach-related illnesses, a bland, low-fiber option is the most reliable choice for providing gentle energy without causing further distress. As you recover, you can gradually reintroduce more wholesome and fibrous options, but while actively sick, the priority is to keep your digestive system calm. Always listen to your body and consult a healthcare provider for personalized advice, especially if symptoms persist.

For more detailed nutritional information on foods to eat when sick, including alternatives to bread, explore resources on the BRAT diet at The Oregon Clinic.

Frequently Asked Questions

No, whole wheat bread is not a good choice when you are sick, especially with stomach upset or diarrhea. Its high fiber content, while healthy normally, is harder for your digestive system to process and can worsen symptoms.

It is best to have plain, dry toast. Fatty toppings like butter and rich jams can be hard on a sensitive stomach and can delay the healing process.

Toast is a starchy, bland food that can help absorb excess stomach acid and satisfy hunger without the strong smells or flavors that might trigger more nausea.

Yes, saltine crackers are an excellent alternative to bread when sick. They are bland, starchy, and easy to digest, providing a gentle source of energy.

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. These are all low-fiber, bland foods that are easy on the digestive system and are recommended to help ease symptoms like diarrhea.

Yes, soft bread or toast can be a good option for a sore throat. The soft texture of plain white bread or lightly toasted bread is less abrasive than crustier options.

For those who need to avoid gluten, a simple, plain gluten-free bread is best. Choose options with simple ingredients like rice or almond flour, and avoid breads with many additives that could cause digestive upset.