What's best to eat after having gastro? A Guide to Recovery

According to the Centers for Disease Control and Prevention, viral gastroenteritis, often called the 'stomach flu', sends millions to healthcare providers each year. When recovering, knowing what's best to eat after having gastro is a key step toward a smooth return to health and preventing symptom flare-ups.

Quick Summary

Recovering from gastroenteritis requires prioritizing hydration and a gradual reintroduction of bland, low-fiber foods, while avoiding common irritants like fat, spice, and dairy.

Key Points

• Start with Liquids: Focus on small, frequent sips of oral rehydration solutions or clear broths to replenish lost electrolytes and prevent dehydration immediately after symptoms subside.

• Ease into Bland Foods: Begin with simple, easy-to-digest foods like bananas, rice, applesauce, and toast to avoid overwhelming your sensitive stomach.

• Avoid Trigger Foods: Steer clear of high-fat, spicy, greasy, and highly seasoned foods that can irritate the digestive tract and worsen symptoms.

• Reintroduce Dairy Cautiously: Many people experience temporary lactose intolerance after gastro, so reintroduce plain yogurt with live cultures slowly, avoiding milk and cheese initially.

• Listen to Your Body: Eat small, frequent meals and pay close attention to how you feel, stopping if nausea or discomfort returns to ensure a smooth recovery.

• Rest is Essential: Recovery from gastroenteritis often requires plenty of rest, as the illness and dehydration can leave you feeling weak and tired.

The Importance of Prioritizing Hydration First

In the first several hours after vomiting or severe diarrhea subsides, your body's primary need is to replace lost fluids and electrolytes. Taking small, frequent sips of liquids is critical to avoid dehydration, which is a major concern, especially for children and the elderly. Drinking too much at once can trigger nausea, so pace yourself.

Recommended Hydrating Liquids

• Oral Rehydration Solutions (ORS): Commercial products like Pedialyte or homemade solutions provide the ideal balance of water, salts, and sugar to optimize absorption.
• Clear Broths: Chicken or vegetable broth can replenish sodium and other electrolytes lost during illness.
• Diluted Juices: Mix apple or other clear fruit juice with water to reduce sugar concentration, which can worsen diarrhea.
• Herbal Tea: Ginger or peppermint tea can be soothing for the stomach, and chamomile has calming properties.
• Water: The gold standard for hydration, though it lacks the electrolytes needed to replace severe losses.

Easing into Bland Foods: Beyond the BRAT Diet

Once clear liquids can be tolerated for a few hours, you can slowly begin reintroducing bland, easy-to-digest foods. The traditional BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic starting point, but modern dietary advice suggests a broader, nutrient-rich diet is more beneficial for faster recovery.

The BRAT+ Foods for Recovery

• Bananas: Easily digestible and replenish potassium, an important electrolyte.
• White Rice: A low-fiber, bland source of carbohydrates that is easy on the stomach.
• Applesauce: A simple, sweet way to reintroduce fruit, and the pectin can help bind stools.
• White Toast: A bland carbohydrate source; avoid using butter or jam initially.
• Plain Oatmeal: Instant oatmeal or cream of wheat is a gentle, comforting food.
• Saltine Crackers: Helps settle the stomach and provides some sodium.
• Boiled or Baked Lean Meats: Skinless chicken or turkey can provide much-needed protein once your stomach is ready.
• Scrambled Eggs: A simple, high-protein food that is often well-tolerated.
• Cooked Vegetables: Soft-cooked, peeled vegetables like carrots and sweet potatoes are a good source of vitamins and minerals.
• Plain Yogurt: Look for yogurt with live cultures (probiotics) to help rebalance your gut flora, though it should be reintroduced cautiously as some people experience temporary lactose intolerance.

Comparison of Recovery Foods

Feature	Easy-to-Digest Foods	Foods to Avoid
Texture	Soft, mashed, or pureed	Hard, fibrous, or crunchy
Fiber	Low-fiber (refined grains)	High-fiber (whole grains, raw vegetables)
Flavoring	Bland, minimally seasoned	Spicy, highly seasoned, acidic
Fat Content	Low-fat or lean	Fatty, fried, and greasy
Sugar Content	Low, natural sugars (banana, applesauce)	Added sugars (soda, candy, sweets)
Dairy	Plain yogurt (with probiotics, reintroduce slowly)	Milk, cheese, ice cream (often cause bloating)
Beverages	Water, ORS, broth, herbal tea	Alcohol, caffeine, sugary drinks

Frequently Asked Questions

Can I drink milk after having gastro?

You should generally avoid milk and other full-fat dairy products for a few days after gastro. Many people experience temporary lactose intolerance, and dairy can cause bloating and discomfort. Plain yogurt with live cultures might be tolerated better, but it's best to introduce it slowly.

Are sports drinks good for rehydration?

While sports drinks do contain electrolytes, many are high in sugar, which can worsen diarrhea. For optimal rehydration, use an Oral Rehydration Solution (ORS) or dilute sports drinks with water. Water is also essential, but an ORS is better for replacing lost salts and sugar.

Is the BRAT diet still the best diet for gastro recovery?

The BRAT diet (Bananas, Rice, Applesauce, Toast) is a good starting point for bland foods, but it is now considered too restrictive for extended use. For faster recovery, health experts recommend a more varied 'BRAT+' diet that includes other gentle foods like chicken, eggs, and cooked vegetables once you can tolerate them.

When can I eat a normal diet again?

You should transition back to a normal diet gradually, listening to your body's signals. If you can tolerate bland foods for a few days without symptoms recurring, you can start adding a wider variety of foods. The full transition can take several days to a week or more.

Should I take probiotics after gastroenteritis?

Probiotics, found in foods like yogurt with live cultures or supplements, can help restore the natural balance of beneficial bacteria in your gut that may have been disrupted by the illness. Consult your doctor before starting any new supplements.

Are spicy or fatty foods okay to eat after gastro?

No, spicy, fatty, and fried foods should be avoided during recovery. They are heavy on the stomach and can irritate your digestive tract, potentially triggering nausea, cramping, and diarrhea again.

What's a good first solid food to eat?

A good first solid food is often something from the BRAT diet, such as plain rice, white toast, or a banana. Start with small portions and wait to see how your stomach reacts before eating more.