What Can You Eat if You Haven't Thrown Up in 24 Hours?

December 26, 2025 •

3 min read

Approximately 50% of adults experience nausea at some point each year, an unpleasant sensation often preceding or accompanying vomiting. After a bout of stomach illness, the 24-hour mark without vomiting is a critical milestone, signaling that your digestive system is ready to cautiously resume solid food. The key is to start with a diet that is gentle on your sensitive stomach, focusing on foods that are easily digested and free from irritants.

Quick Summary

After 24 hours without vomiting, resume eating by introducing bland, low-fat foods in small amounts. Stay hydrated with clear liquids like broth, and focus on simple foods such as toast, crackers, and bananas to avoid upsetting your stomach further. Avoid dairy, spicy, and fatty foods during this recovery phase.

Key Points

Start Slow: After 24 hours of no vomiting, begin with small, frequent sips of clear liquids before moving on to bland solids.
Embrace the BRAT Diet: Focus on easy-to-digest foods like bananas, rice, applesauce, and toast to settle your stomach and restore energy.
Stay Hydrated: Continue to replenish lost fluids and electrolytes with water, clear broth, or sports drinks.
Avoid Irritants: Steer clear of fatty, spicy, acidic, and dairy-heavy foods to prevent a relapse of nausea.
Listen to Your Body: Pay close attention to how you feel, and do not force yourself to eat if you are not hungry.
Consider Probiotics: Once you can tolerate bland foods, introduce probiotic-rich yogurt or kefir to help restore healthy gut bacteria.

Your Stomach is Ready: The 24-Hour Recovery Diet

Once you have passed the critical 24-hour period without vomiting, your body needs gentle nourishment to begin its recovery. This phase is not about eating everything you crave, but rather about slowly and mindfully reintroducing foods that won't disrupt your delicate digestive tract. The goal is to replenish lost fluids and electrolytes, restore your energy, and provide the necessary nutrients without overwhelming your system.

The BRAT Diet and Beyond

A traditional starting point for post-vomiting recovery is the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. This combination is effective because these foods are bland, low in fiber, and can help bind loose stools that often accompany a stomach bug. While useful, modern advice suggests expanding beyond these four items to ensure a wider range of nutrients.

Start with small, frequent meals: Rather than eating three large meals, opt for several smaller meals or snacks throughout the day. This reduces the burden on your stomach and helps regulate digestion. Listen to your body and only eat when you feel hungry, stopping as soon as you feel full.

Stay hydrated: Continue to prioritize fluids, even as you begin to eat solid foods. Sipping on broth, diluted apple juice, or oral rehydration solutions is essential for restoring electrolytes lost during vomiting and preventing dehydration.

Gradually advance your diet: After successfully tolerating the initial bland foods, you can slowly add more options. Introduce new foods one at a time to see how your stomach reacts.

List of Gentle Foods to Reintroduce

Here is an expanded list of foods that are generally well-tolerated 24 hours after vomiting has ceased:

Clear and simple fluids: Continue with water, clear broth, and electrolyte drinks.
Carbohydrates: Plain white rice, dry toast, saltine crackers, and plain baked potatoes.
Soft fruits: Bananas, unsweetened applesauce, and ripe cantaloupe or honeydew.
Cooked vegetables: Steamed carrots, green beans, or peeled sweet potatoes.
Lean protein: Plain, baked, or boiled chicken without the skin. Non-fried eggs are also a good option.
Dairy (if tolerated): Some low-fat dairy like plain yogurt or kefir may help restore healthy gut bacteria, but introduce it cautiously.

Comparison of Post-Vomiting Foods


Food Category	Beneficial Options	Why It Helps	Foods to Avoid	Why to Avoid
Carbohydrates	White rice, toast, crackers	Bland, low-fiber, and easy to digest. Helps absorb stomach acid.	Whole grains, high-fiber cereals	Can be difficult for a sensitive stomach to process and cause irritation.
Fruits	Bananas, applesauce, melons	Gentle on the stomach and provides potassium.	Citrus fruits (oranges, grapefruit)	Highly acidic, which can irritate the stomach lining.
Protein	Baked chicken (no skin), scrambled eggs, tofu	Replenishes energy without taxing the digestive system with high fat content.	Fatty meats, fried foods	Slow to digest and can aggravate nausea.
Drinks	Water, broth, electrolyte drinks	Replenishes lost fluids and essential minerals.	Caffeine, alcohol, high-sugar juice	Can contribute to dehydration and further irritate the stomach.

What to Avoid

Just as important as knowing what to eat is knowing what to avoid to prevent a relapse. Steer clear of these foods for several days:

Fatty and fried foods: These are difficult to digest and can worsen nausea.
Spicy foods and strong seasonings: Irritating to the stomach lining.
Dairy products: Many people experience temporary lactose intolerance after a stomach illness.
Caffeine and alcohol: Both are dehydrating and can irritate the digestive system.
Acidic foods: Tomatoes, citrus fruits, and some juices can increase stomach acid and cause discomfort.

A Word on Probiotics

After a bout of gastrointestinal distress, the balance of bacteria in your gut can be disrupted. Introducing probiotic-rich foods, such as low-fat yogurt or kefir, can help restore this balance. Consider adding these to your diet a few days into your recovery, once you are tolerating bland foods well. For some people, waiting longer to reintroduce dairy is necessary. The Cleveland Clinic offers more advice on recovery strategies after vomiting at their Health Essentials blog.

Conclusion

The 24-hour milestone without vomiting is an important signal to begin reintroducing food, but patience is key. Start with clear fluids and progress to small, frequent servings of bland foods like those found in the BRAT diet. By carefully observing how your body responds and avoiding irritating foods, you can support your digestive system's recovery and transition back to your normal diet smoothly. If symptoms persist or worsen, always consult a healthcare provider for personalized advice.

Frequently Asked Questions

You can start introducing small amounts of bland, low-fat solid foods after you have gone at least 24 hours without vomiting and have been able to tolerate clear fluids.

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. It is recommended because these foods are bland, low in fiber, and easy to digest, which can help calm an upset stomach.

Clear liquids like water, clear broth, and electrolyte-replacing sports drinks are best for rehydration. Avoid sugary sodas, fruit juices, and caffeinated beverages, which can worsen dehydration.

Dairy products like milk and cheese should generally be avoided for several days, as they can be difficult to digest and may cause further stomach upset. Low-fat yogurt or kefir can be cautiously introduced later to help restore gut health.

You should avoid fatty and fried foods, spicy dishes, acidic foods (like citrus and tomatoes), alcohol, and caffeine, as these can irritate your sensitive stomach.

Gradually reintroduce a wider variety of foods over a few days, paying close attention to your body's reaction. Continue with smaller, more frequent meals until your digestion feels fully normal.

Light activity is okay, but strenuous exercise should be avoided for a few days to allow your body to fully recover and regain strength.