What foods heal gastroenteritis? A nutritional guide for a swift recovery

October 9, 2025 •

4 min read

Affecting millions annually, gastroenteritis is a common ailment that inflames the stomach and intestines. Knowing what foods heal gastroenteritis is crucial, as a well-planned dietary approach can significantly speed up your recovery, soothe your digestive system, and prevent dehydration.

Quick Summary

A progressive dietary plan for gastroenteritis begins with clear fluids to combat dehydration before introducing bland, easily digestible foods. Gradually incorporating a balanced diet with gentle proteins and probiotics aids in replenishing lost nutrients and restoring gut health. Irritating and high-fat foods should be avoided to prevent worsening symptoms.

Key Points

Hydrate First: The initial priority for gastroenteritis recovery is replenishing fluids and electrolytes lost from vomiting and diarrhea with water, ORS, or broths.
Start Bland: After hydration, begin with bland, low-fiber foods like bananas, white rice, applesauce, and toast to ease your digestive system back to solid food.
Avoid Irritants: Stay away from fatty, spicy, high-sugar, and high-fiber foods, which can worsen symptoms and delay recovery.
Reintroduce Probiotics: Include probiotic-rich foods like yogurt and kefir (if tolerated) to help restore beneficial gut bacteria after the infection.
Listen to Your Body: Pay attention to your body's signals when reintroducing foods, as recovery timelines differ and some people may develop temporary intolerances.
Eat Small Meals: Instead of large meals, eat smaller, more frequent portions to avoid overwhelming a sensitive stomach.

The First 24 Hours: Focus on Hydration

When gastroenteritis first strikes, the primary goal is preventing dehydration, a serious risk caused by fluid loss from vomiting and diarrhea. For the first several hours, or until vomiting has subsided, solid food should be avoided entirely. Sipping on clear liquids frequently is the most effective strategy. Drinking too much at once can trigger more nausea and discomfort.

Clear Liquids for Rehydration

Oral Rehydration Solutions (ORS): These are specifically formulated to replace lost electrolytes and fluids, making them the top choice, especially for children or severe dehydration.
Water: Plain water is always a good option, but it lacks the electrolytes needed for full repletion.
Clear Broths: Chicken or vegetable broths provide salt and some nutrients, which can be soothing for an upset stomach.
Diluted Juices: Stick to clear, diluted juices like apple juice to avoid high sugar content, which can worsen diarrhea.
Herbal Teas: Peppermint or ginger tea can help calm nausea, and are also decaffeinated.

Easing Back into Solids: The Bland Diet

Once clear liquids are well-tolerated, it’s time to slowly introduce bland, low-fiber foods. The goal is to provide your body with energy without putting strain on your sensitive digestive system. A common approach is the BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast. While historically popular, modern medical advice suggests a broader bland diet for better nutrition, especially after the initial 24-48 hours.

Key Foods for a Bland Diet

Bananas: Easy to digest and a great source of potassium, an electrolyte lost through diarrhea and vomiting.
White Rice: Low in fiber and helps bind stool.
Applesauce: Contains pectin, which can help firm up bowel movements. Choose unsweetened to avoid excess sugar.
White Toast or Crackers: These simple carbohydrates are easy to digest and low in fiber.
Potatoes: Plain, boiled, or mashed potatoes (without skin) are a soft and nourishing choice.
Oatmeal and Refined Cereals: Cooked oatmeal or plain, non-whole grain cereals are easy to stomach.
Lean Proteins: When ready, add small amounts of plain, broiled, or baked chicken, turkey, or fish to your diet.
Eggs: Plain scrambled or boiled eggs are a good source of protein.

The Role of Probiotics and Post-Infection Intolerance

After gastroenteritis, the balance of beneficial bacteria in your gut can be disrupted. Introducing probiotics can help restore this balance and may shorten the duration of diarrhea.

Some individuals may also experience temporary lactose or gluten intolerance following a gastrointestinal infection. This is due to inflammation affecting the digestive enzymes. Symptoms like bloating, gas, and continued diarrhea may signal an issue. If you suspect an intolerance, temporarily remove these foods and reintroduce them slowly after a week or two.

Probiotic-Rich Foods

Yogurt: Natural, low-fat yogurt is a good source of probiotics, but only consume it if you can tolerate dairy.
Kefir: A fermented milk drink with a variety of beneficial bacteria.
Fermented Vegetables: Sauerkraut and kimchi are other sources of probiotics.

Foods to Avoid During Recovery

Just as important as knowing what to eat is knowing what to avoid. Certain foods can irritate an already sensitive gut lining and prolong your recovery.

Irritating Foods and Drinks to Avoid

High-Fat & Fried Foods: Greasy foods are hard to digest and can worsen diarrhea.
Spicy Foods: Spices can irritate the stomach lining and trigger discomfort.
Caffeine and Alcohol: Both can further dehydrate you and irritate the digestive system.
High-Sugar Items: Candy, soda, and very sweet juices can worsen diarrhea.
High-Fiber Foods: While healthy, whole grains, raw vegetables, and nuts can be too rough on a healing gut initially.

Comparison: Healing Foods vs. Irritating Foods


Food Category	Healing Foods	Foods to Avoid
Carbohydrates	White Rice, White Toast, Plain Crackers, Oatmeal	Whole Grains, High-Fiber Cereals, Spicy Foods
Proteins	Plain Baked/Broiled Chicken, Fish, Eggs, Tofu	Fatty Meats, Fried Chicken, Heavy Sauces
Fruits	Bananas, Unsweetened Applesauce	Citrus Fruits, Dried Fruits, Raw High-Fiber Fruits
Vegetables	Cooked Carrots, Boiled Potatoes, Steamed Green Beans	Raw Vegetables, Cruciferous Vegetables (Broccoli, Cabbage)
Liquids	Water, Broth, ORS, Herbal Tea	Caffeine, Alcohol, Sugary Juices, High-Fat Dairy
Dairy	Low-fat Yogurt (if tolerated), Kefir	Full-Fat Dairy, Milk, Cheese, Ice Cream

Gradual Reintroduction and Listening to Your Body

As you begin to feel better, you can gradually reintroduce more foods. Pay close attention to how your body reacts. If a new food causes discomfort, scale back and try again later. This process is different for everyone, with some individuals ready for their normal diet in a week, while others take longer. Patience is key. Remember to cook foods simply, avoiding heavy fats, spices, and sauces.

The Takeaway: A Gentle Path to Recovery

Recovering from gastroenteritis is a step-by-step process centered on supporting your body's natural healing. It starts with a critical focus on rehydration and then progresses to bland, low-fiber foods. By prioritizing liquids and easy-to-digest options, and avoiding irritating triggers, you can help your digestive system calm down and recover effectively. The journey back to a normal diet requires listening to your body's signals and being gentle with your food choices. NIDDK offers detailed information on eating and diet for viral gastroenteritis.

Conclusion

In summary, knowing what foods heal gastroenteritis is crucial for a smooth and fast recovery. The dietary plan progresses from hydration with clear fluids to introducing bland, low-fiber foods like those in a modified BRAT diet. As your symptoms subside, you can incorporate lean proteins and probiotics, while consciously avoiding fatty, spicy, and high-sugar items that can cause further irritation. By being mindful and patient with your body's healing process, you can navigate this common illness effectively and return to your normal routine with a restored digestive system.

Frequently Asked Questions

The BRAT diet (bananas, rice, applesauce, toast) consists of bland foods that are easy to digest and can help bind stools during diarrhea. While a good starting point, modern advice recommends expanding to a broader bland diet for better nutrition after the initial recovery phase.

Many people experience temporary lactose intolerance after gastroenteritis because the gut's digestive enzymes are affected. It's best to avoid dairy for several days and reintroduce low-fat options like yogurt slowly and cautiously.

Sports drinks can help with dehydration, but they often contain high sugar levels, which can worsen diarrhea, especially in children. Oral Rehydration Solutions (ORS) are generally preferred for their specific electrolyte balance.

Once you can tolerate clear liquids for several hours without vomiting, you can try small, frequent portions of bland, easy-to-digest foods like crackers, rice, or toast.

No, it's best to avoid spicy and highly seasoned foods until your digestive system has fully healed. They can irritate your stomach lining and prolong your recovery time.

Recovery varies from person to person. While some may feel better in a few days, it can take up to a week or more to fully return to a regular diet. Listen to your body and reintroduce foods slowly.

Yes, ginger is often used to soothe nausea, a common symptom of gastroenteritis. You can consume it in herbal teas, but avoid high concentrations, as they might cause diarrhea.