What food to avoid during a stomach infection: A guide to a gentle diet

October 16, 2025 •

4 min read

Viral gastroenteritis, often called the stomach flu, affects an estimated 21 million people in the United States every year. For those experiencing this and other digestive illnesses, knowing what food to avoid during a stomach infection is critical for managing symptoms and promoting a faster, more comfortable recovery.

Quick Summary

During a stomach infection, avoiding irritating foods and beverages is crucial for recovery. This includes high-fat and spicy foods, dairy, caffeine, and acidic items. Opting for bland, easy-to-digest foods and focusing on rehydration is recommended until symptoms subside.

Key Points

Avoid Dairy Products: Temporarily bypass milk, cheese, and ice cream to prevent bloating and discomfort, as your gut may develop temporary lactose intolerance during an infection.
Cut Out Fried and Fatty Foods: These are tough to digest and can worsen nausea and diarrhea, so steer clear of greasy and fatty meals during recovery.
Sidestep Spicy and Acidic Items: Avoid spices, hot sauce, and acidic foods like citrus fruits and tomatoes, which can irritate the sensitive stomach lining.
Reduce Sugar and Caffeine: Limit sugary drinks and caffeinated beverages, as high sugar can aggravate diarrhea and caffeine can further dehydrate you.
Limit High-Fiber and Raw Foods: Raw vegetables and high-fiber whole grains are harder to process and can exacerbate symptoms; opt for cooked, peeled versions and bland, refined grains.
Prioritize Hydration: Focus on sipping clear fluids like water, broth, or oral rehydration solutions to prevent dehydration from vomiting and diarrhea.
Reintroduce Foods Gradually: Ease back into a normal diet slowly after symptoms subside, listening to your body to avoid triggering a relapse.

The Initial Hours: Resting Your Digestive System

When a stomach infection first takes hold, with symptoms like nausea, vomiting, and diarrhea, your digestive system is inflamed and highly sensitive. The best course of action during the first few hours is to give your gut a complete rest from solid foods. Focus on staying hydrated by sipping small, frequent amounts of clear liquids, rather than drinking a large quantity at once, which could worsen nausea. Suitable choices include water, clear broth, and oral rehydration solutions.

Why a 'rest period' is essential

Consuming solid food too soon can place unnecessary strain on an already overworked gastrointestinal tract. This can prolong symptoms, increase discomfort, and disrupt the healing process. After a few hours without vomiting, you can cautiously reintroduce some fluids before moving to bland solids.

Common Food Groups to Avoid During a Stomach Infection

As your appetite slowly returns, certain food categories should remain off the menu. These foods are generally hard to digest, irritate the stomach lining, or worsen common symptoms like diarrhea and nausea.

High-Fat and Fried Foods

Fatty, fried, and greasy foods are notoriously difficult for the digestive system to process, even when it's healthy. During an infection, they can cause increased discomfort, bloating, and diarrhea. Examples to avoid include:

Fried chicken
French fries
Pizza
Hamburgers
Processed snacks like chips and pastries
Fatty cuts of meat, bacon, and sausage

Dairy Products

Many individuals experience temporary lactose intolerance during or after a stomach infection, as the gut lining's ability to produce the lactase enzyme is temporarily impaired. This makes dairy products, with the exception of some low-fat yogurt with active cultures, a poor choice. Avoiding these can prevent additional gas, bloating, and diarrhea.

Milk
Cheese
Ice cream
Cream
Cream-based soups

High-Fiber and Raw Foods

While high-fiber foods are excellent for long-term digestive health, they can be difficult to digest during a stomach bug. Insoluble fiber, found in many raw foods, can act like an irritant to a sensitive gut. Opt for cooked, soft vegetables instead.

Raw vegetables (broccoli, cauliflower, corn)
Whole grains (brown rice, whole wheat bread)
Legumes and beans
Nuts and seeds
Dried fruits

Spicy and Acidic Foods

Spicy foods contain compounds that can irritate the stomach lining, while acidic foods can exacerbate existing acid reflux and discomfort. It is best to avoid these until you've fully recovered.

Chilies, hot sauces, and spicy curries
Citrus fruits (oranges, lemons, grapefruit)
Tomatoes and tomato-based sauces
Vinegar-based dressings

Sugary and Caffeinated Drinks

Excessive sugar can pull water into the intestine, worsening diarrhea. Caffeine is a stimulant that can increase intestinal contractions, also contributing to diarrhea, and can worsen dehydration.

Soda and other carbonated beverages
Sugary fruit juices and fruit drinks
Candy, cookies, and other sweets
Coffee and caffeinated teas
Alcohol

What to Avoid vs. What to Eat: A Quick Comparison

This table provides a quick overview of foods to avoid and gentle alternatives that are easier to digest during a stomach infection.


Foods to Avoid	Reasons to Avoid	Gentle Alternatives	Reasons for Inclusion
Fried Foods	High fat content is difficult to digest and can aggravate symptoms.	Baked or Broiled Chicken	Lean protein is easily digestible and helps with recovery.
Dairy Products	Potential temporary lactose intolerance and high fat content.	Plain, Low-Fat Yogurt	Provides probiotics that help restore gut flora.
Raw Vegetables	Insoluble fiber can be irritating to a sensitive gut.	Cooked Carrots or Green Beans	Soft, cooked vegetables are easier to digest.
Spicy Foods	Can irritate the stomach lining and cause more pain.	Plain Noodles or Rice	Simple carbohydrates that are gentle on the digestive system.
Sugary Soda	High sugar content can worsen diarrhea and carbonation can cause bloating.	Water or Herbal Tea	Aids hydration and is soothing to the stomach.

The Recovery Phase: Reintroducing a Normal Diet

Once symptoms like vomiting and diarrhea have subsided for at least a couple of days, you can begin to gradually expand your diet beyond bland foods. Start with small portions and monitor your body's reaction. If your symptoms return, revert to the gentler diet for a while longer. The goal is to return to your normal, well-balanced diet in about 7 to 14 days, but everyone's recovery is different.

Listening to your body

Pay close attention to how you feel after introducing a new food. If a particular item causes discomfort, it's best to wait longer before trying it again. Patience is key to a full recovery and preventing a relapse of symptoms.

Conclusion

A stomach infection puts significant stress on your digestive system, making your dietary choices a crucial part of the healing process. By understanding what food to avoid during a stomach infection—namely, fatty, spicy, dairy, high-fiber, and sugary items—you can minimize irritation and allow your gut to recover. Focusing on clear fluids initially, followed by bland, easy-to-digest foods, provides the gentlest path to feeling well again. Always stay hydrated and, if symptoms persist, consult a healthcare professional for personalized advice. Following these guidelines can make a significant difference in your comfort and recovery time.

For more detailed nutritional information and guidance during a stomach bug, resources from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) provide helpful advice and information on eating during viral gastroenteritis.

Frequently Asked Questions

You should avoid problematic foods for at least 1–2 days after the worst symptoms, such as vomiting and diarrhea, have passed. Reintroduce them slowly and monitor your body's reaction, as a full return to your regular diet can take 1–2 weeks.

It is best to avoid milk and other dairy products during a stomach infection. The infection can cause temporary lactose intolerance, making dairy difficult to digest and potentially worsening symptoms like gas and bloating.

Focus on clear liquids like water, clear broths, and oral rehydration solutions to prevent dehydration. Herbal teas like ginger or peppermint can also be soothing. Avoid sugary, caffeinated, and carbonated beverages.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is a foundation of bland foods that can be helpful for a short-term transition back to eating. However, modern medical advice suggests resuming a more varied, balanced diet with other easy-to-digest options as soon as tolerated to prevent nutritional deficiencies.

While high fiber is normally healthy, high-fiber foods like raw vegetables and whole grains can be tough for an inflamed gut to process and may worsen diarrhea. It's best to stick to bland, low-fiber, and cooked foods initially.

Even after symptoms have subsided, your digestive system may still be sensitive. It is best to wait a few days to a week before reintroducing spicy foods to avoid irritating the healing gut lining.

While sports drinks contain electrolytes, many are also high in sugar, which can aggravate diarrhea. Oral rehydration solutions are a better option for replacing lost electrolytes. If you do opt for a sports drink, look for a low-sugar variety.