What Crackers Do You Eat When Sick? Your Guide to Soothing Snacks

December 17, 2025 •

3 min read

According to the Cleveland Clinic, starchy foods like crackers can help absorb stomach acids and settle a queasy stomach. So, what crackers do you eat when sick to find relief? The key is to choose bland, low-fat options that are easy to digest and won't exacerbate your symptoms.

Quick Summary

This guide details the best types of plain crackers to eat when feeling unwell, explaining why simple, starchy foods help calm an upset stomach. It also covers what to avoid, provides alternatives, and offers tips for gradual reintroduction of food.

Key Points

Start with plain crackers: Opt for simple, low-fat crackers like saltines or water crackers to avoid irritating your stomach.
Absorb stomach acid: The starchy nature of crackers helps soak up excess gastric acid, which can reduce feelings of nausea.
Replace lost electrolytes: The sodium in saltine crackers can help replenish electrolytes depleted from vomiting or diarrhea.
Avoid strong flavors: When sick, strong smells and tastes can worsen nausea, making bland options preferable.
Progress to the BRAT diet: Once you can handle crackers, transition to the BRAT diet (Bananas, Rice, Applesauce, Toast) for more nutrients.
Consider gluten-free options: For those with sensitivities, alternatives like chickpea flour or flaxseed crackers can be a gentle option.
Stay hydrated: While eating crackers, continue to take small sips of water or electrolyte drinks to prevent dehydration.

The Importance of Bland Foods When Sick

When you're feeling under the weather, especially with nausea, vomiting, or diarrhea, your digestive system needs a break. Bland, low-fat foods are recommended because they are easy to digest and place minimal stress on your stomach. Crackers, particularly plain varieties like saltines, fit this description perfectly. Their high starch content helps absorb excess stomach acid, which can be a major cause of nausea. The mild, unseasoned flavor also reduces the likelihood of triggering the strong tastes and smells that can worsen queasiness.

The Best Crackers for an Upset Stomach

Saltine Crackers: The classic choice for a reason, saltines are extremely bland and low in fat. The salt can also help replace electrolytes lost during vomiting or diarrhea.
Plain Water Crackers: These are a great option if you need something without any added salt or fat. They are exceptionally plain and gentle on a sensitive stomach.
Ritz Crackers (Simple/Unseasoned): While often more buttery than saltines, the plain variety of Ritz crackers can be tolerable for some people. Avoid any flavored or buttery options, which can be too rich.
Matzo (Matzah): This unleavened flatbread is very dry and plain, making it an excellent, low-fat choice for settling the stomach. Its minimal ingredients are easy to process.
Dry Toast: Not technically a cracker, but often recommended for similar reasons. A slice of plain, dry white toast is simple, starchy, and can be easily digested.

A Comparison of Crackers for Illness


Cracker Type	Key Benefit	Fat Content	Flavor Profile	Best For
Saltine	Absorbs stomach acid, replaces sodium	Very Low	Very Mild, Salty	Nausea, vomiting, diarrhea
Ritz (Plain)	A slightly richer, but still simple option	Higher than saltines	Mildly buttery	Less severe nausea, when appetite returns
Water Cracker	Extremely low fat and plain	Very Low	Unsalted, neutral	Sensitive stomachs, extreme nausea
Matzo	Minimal ingredients, easy to digest	Very Low	Plain, Dry	Following food poisoning, stomach flu
Whole-Wheat Cracker	Provides more fiber and nutrients	Varies	Earthy, Nutty	When recovering and ready for more fiber

When to Consider Other Options

For some individuals, especially those with gluten sensitivities or other specific dietary needs, standard crackers might not be the best option. Fortunately, there are many alternatives. For example, low-FODMAP homemade butter crackers can be made for sensitive tummies, while simple chickpea flour crackers are a gluten-free and nutritious choice. Additionally, dry foods like pretzels or plain rice cakes offer similar benefits to crackers without the standard ingredients.

Gradually Reintroducing Food

Once you can tolerate bland crackers, it's a good sign that your stomach is ready for other foods. The BRAT diet—bananas, rice, applesauce, and toast—is a classic next step for firming up stools and restoring electrolytes. From there, you can slowly incorporate other bland, easy-to-digest options like plain chicken broth, boiled potatoes, or dry cereal. The key is to listen to your body and not rush the process, as introducing rich or spicy foods too soon can cause a relapse of symptoms. Stay hydrated with small sips of water or electrolyte drinks throughout your recovery.

Conclusion

Choosing the right crackers when you're sick can make a significant difference in managing digestive discomfort and nausea. Bland, low-fat options like saltines and water crackers are typically the safest bets, as they help absorb stomach acid and are easy to digest. By starting with these simple foods and gradually moving to a more varied, bland diet, you can ease your recovery process and get back on your feet sooner. If symptoms persist or worsen, always consult a healthcare professional for guidance.

Frequently Asked Questions

Yes, saltine crackers are one of the best foods for nausea. Their bland, starchy nature helps absorb stomach acid and settle a queasy stomach without triggering strong tastes or smells that could worsen symptoms.

Crackers help when you're sick because they are a bland, low-fat, and starchy food. This makes them easy to digest and helps absorb excess stomach acid, which can help calm nausea and other digestive distress.

Plain Ritz crackers can be an option for some people with mild nausea, but they are more buttery and higher in fat than saltines. It's best to start with the blander saltines and only introduce plain Ritz if your stomach can tolerate it.

Good alternatives to crackers when sick include dry toast, plain rice cakes, pretzels, and plain white rice. These are all bland, starchy foods that are gentle on the digestive system.

You can start moving away from bland foods like crackers once your appetite returns and you can tolerate them without symptoms. Begin by slowly adding other bland options like bananas and applesauce, then gradually reintroduce your normal diet.

Whole-wheat crackers contain more fiber than white flour crackers, which can be difficult for a sensitive stomach to digest. It's best to stick to white flour, low-fiber options until you are feeling better and can tolerate more complex foods.

Yes, plain, bland crackers like saltines are often recommended for sick children to help with nausea and upset stomachs. Always consult a pediatrician for specific dietary advice, especially for very young children.