What foods should I avoid when having the stomach flu?

December 17, 2025 •

4 min read

According to the CDC, norovirus is the most common cause of stomach flu (viral gastroenteritis) in the U.S., affecting nearly 21 million people annually. When battling this highly contagious illness, knowing what foods you should avoid when having the stomach flu is crucial for recovery and symptom management.

Quick Summary

Understand which foods and drinks irritate the digestive system, worsen diarrhea and nausea, and slow recovery from viral gastroenteritis. Learn about triggers like dairy, fatty foods, caffeine, and acidic items that are best to eliminate temporarily.

Key Points

Avoid fatty foods: Fried and greasy foods are hard to digest and can worsen stomach flu symptoms.
Stay away from dairy: Lactose can be difficult to digest with an irritated gut, potentially worsening diarrhea.
Cut out caffeine and alcohol: Both can cause dehydration and irritate your digestive system further.
Say no to spicy foods: Seasoned and acidic foods can inflame the stomach lining and trigger nausea.
Limit sugar and high-fiber foods: Excess sugar can worsen diarrhea, while high-fiber foods can be hard to digest during recovery.
Hydrate with plain fluids: Sip on water, clear broth, or electrolyte drinks to prevent dehydration.
Introduce bland foods slowly: Follow the BRAT diet (bananas, rice, applesauce, toast) as you start eating again.

Why Proper Food Choices Matter During Stomach Flu

When your body is fighting off viral gastroenteritis, also known as the stomach flu, your digestive system is inflamed and highly sensitive. Eating the wrong types of food can irritate your gut further, exacerbating symptoms like nausea, vomiting, diarrhea, and cramping. Conversely, choosing the right bland, easy-to-digest foods allows your gut to rest and promotes a smoother, quicker recovery.

The Foods and Drinks to Avoid

Avoiding certain categories of food is essential for giving your body the best chance to heal. Here are the main culprits that can make your stomach flu symptoms worse:

Fatty, Greasy, and Fried Foods: These are difficult for your compromised digestive system to process and can trigger nausea and diarrhea. Examples include fast food, pizza, fried chicken, french fries, bacon, and rich, creamy sauces.
Dairy Products (with exceptions): Milk, cheese, and ice cream can be problematic because the inflamed gut may temporarily have difficulty digesting lactose. This can lead to increased gas and diarrhea. Plain, low-fat yogurt, however, might be tolerated by some and can even provide beneficial probiotics to help restore gut flora.
Caffeine: Drinks like coffee, tea, and some sodas contain caffeine, which is a stimulant that can irritate the stomach lining and worsen dehydration. It is best to avoid them completely until you are feeling better.
Alcohol: An obvious irritant, alcohol can exacerbate dehydration and put unnecessary stress on your digestive tract, delaying the healing process.
Spicy Foods: Hot and spicy foods can further irritate your already sensitive gut lining and trigger or worsen nausea and vomiting. Stick to bland flavors to avoid this discomfort.
High-Sugar Foods and Drinks: Sugary drinks like fruit juice with added sugars and candy can draw water into your intestines, worsening diarrhea. Artificial sweeteners can also have a laxative effect.
High-Fiber and Raw Vegetables: While usually healthy, high-fiber foods can be tough to digest during a stomach flu and can increase gas and bloating. It's better to stick to cooked, low-fiber options temporarily.
Acidic Foods: Citrus fruits (oranges, lemons, grapefruit) and tomato-based products can increase stomach acid, potentially causing heartburn and nausea.

A Simple Comparison of Food Choices


Food Category	Avoid During Stomach Flu	Good for Stomach Flu Recovery
Dairy	Full-fat milk, cheese, ice cream	Plain, low-fat yogurt (in moderation)
Fats	Fried foods, greasy meats, fast food	Lean, boiled chicken or fish
Beverages	Caffeinated drinks, alcohol, sugary juices, sodas	Water, clear broth, herbal tea, electrolyte solutions
Spices	Chili, curry powder, cayenne pepper	No spices; stick to bland flavors
Fiber	Raw vegetables, whole grains, nuts, seeds	Plain rice, white toast, crackers, cooked carrots

What to Do Instead: The BRAT Diet and Beyond

Instead of focusing on what you can't have, embrace foods that are easy on your stomach. The classic BRAT diet—bananas, rice, applesauce, and toast—is a well-known starting point for its bland and binding qualities.

Bananas: Easy to digest and rich in potassium, which is lost during vomiting and diarrhea.
Plain Rice: White rice is low in fiber and easily digestible, helping to bind stool and reduce diarrhea.
Applesauce: Mild and a good source of pectin, a soluble fiber that can help reduce diarrhea.
White Toast or Crackers: Simple, bland carbohydrates that are easy on the stomach.

Hydration is Key: While food is important, staying hydrated is paramount. Small, frequent sips of clear fluids are crucial to replace lost electrolytes and fluids. Consider water, clear broths, and non-caffeinated sports drinks to prevent dehydration.

How to Reintroduce Normal Foods

As your symptoms improve, you can slowly reintroduce other bland, easily digestible foods. This might include boiled potatoes, lean proteins like plain chicken or fish, and simple crackers. It is important to go slow and monitor how your body reacts. A full return to a normal diet may take several days or even longer.

Conclusion

Navigating a stomach flu involves more than just managing symptoms; it requires a strategic approach to your diet. By avoiding irritants like fatty, spicy, and high-sugar foods, you can give your digestive system the rest it needs to recover. Staying well-hydrated and sticking to bland, easily digestible options like those found in the BRAT diet will help you get back on your feet faster. If symptoms persist or worsen, always consult with a healthcare provider.

A Word of Caution

This article provides general health information and is not a substitute for professional medical advice. Always consult a healthcare provider for a proper diagnosis and treatment plan.

For more details on dietary management, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offers comprehensive guidance on viral gastroenteritis.(https://www.niddk.nih.gov/health-information/digestive-diseases/viral-gastroenteritis/eating-diet-nutrition)

Frequently Asked Questions

You should avoid most dairy because the enzymes needed to digest the milk sugar (lactose) can be temporarily depleted in an inflamed gut. This can cause additional bloating, gas, and diarrhea, making recovery more difficult.

No, it is best to avoid both coffee and tea. The caffeine in these beverages acts as a stimulant that can irritate the stomach lining and potentially worsen dehydration.

While some sports drinks can help replenish electrolytes, many are also high in sugar, which can worsen diarrhea. It is often better to choose an oral rehydration solution or clear broth instead.

Fatty and fried foods are difficult for your body to digest, especially when your gut is already sensitive from the stomach flu. This can cause further irritation and discomfort, including nausea and diarrhea.

Yes, the BRAT diet is often recommended as a starting point because its components are bland and easy to digest. They can help bind stool and provide some energy without overwhelming your system.

You should reintroduce foods slowly as your symptoms improve. Start with small amounts of bland foods and gradually add more variety over several days, stopping if any symptoms return.

It is wise to avoid high-fiber, raw fruits and vegetables initially, as they can be hard to digest. Cooked vegetables and low-fiber fruits like bananas and applesauce are generally easier to tolerate.