What is the best bread to eat when sick?

November 27, 2025 •

3 min read

According to the BRAT diet—a regimen of Bananas, Rice, Applesauce, and Toast traditionally recommended for stomach issues—simple, bland foods are best when you're feeling under the weather. This makes toast, especially plain white toast, a go-to food, but is it the only or best option?. Choosing what is the best bread to eat when sick depends on your symptoms and what your body can tolerate.

Quick Summary

This guide explains which types of bread are easiest on the digestive system when you are sick, comparing white bread, sourdough, and whole wheat options. Learn how toasting affects digestibility and discover the best toppings to soothe symptoms like an upset stomach, sore throat, or nausea.

Key Points

Plain White Toast: Best for upset stomachs and nausea, as it's low in fiber and easy to digest.
Sourdough Bread: A good option for sensitive digestive systems due to its fermentation process, which can make it easier to tolerate.
Avoid Whole Wheat: High-fiber bread can worsen diarrhea and other stomach issues when you're sick.
Start Bland: Begin with plain toast to absorb stomach acid, and add simple, gentle toppings like honey or mashed banana.
Consider Symptoms: The right bread depends on your symptoms; soft bread is best for sore throats, while bland toast is ideal for stomach issues.
Toasting Helps: The process of toasting breaks down some carbohydrates, further aiding digestibility for sensitive stomachs.

When illness strikes, your digestive system can become sensitive and your appetite can decrease. Choosing the right foods, like simple breads, can provide a source of energy without aggravating your symptoms. The best choice often depends on your specific ailment, such as an upset stomach versus a sore throat.

The Case for Plain White Toast

For many, especially those experiencing nausea, diarrhea, or an upset stomach, the BRAT diet recommendation of plain toast holds true. Simple white bread is low in fiber, which makes it easier for a distressed digestive system to process. Toasting the bread can further aid digestion by breaking down some of the carbohydrates, making it even gentler on the stomach.

While whole wheat bread is typically more nutritious, its high fiber content can be a disadvantage when you're sick, potentially worsening diarrhea or stomach cramps. Plain white toast absorbs excess stomach acid and provides a quick source of carbohydrates for energy when your appetite is low.

Sourdough for a Sensitive Gut

Sourdough bread is another excellent choice, particularly for those with a sensitive stomach. The fermentation process used to create sourdough breaks down certain compounds and contains probiotics, which are beneficial bacteria that promote gut health. This process makes sourdough bread easier to digest for some individuals. The fermentation also lowers the glycemic index, preventing the blood sugar spikes associated with white bread. Look for sourdough bread made with whole grains for added nutritional benefits once you're on the mend, but the simple white variety is best during acute illness.

Comparison of Bread Options When Sick


Feature	Plain White Toast	Sourdough Bread	Whole Wheat Bread
Best For	Upset stomach, nausea, diarrhea, and general appetite loss.	Sensitive gut, improving digestion, and preventing blood sugar spikes.	Recovery and long-term nutrition, not for active stomach issues.
Ease of Digestion	Very easy; low in fiber and toasting pre-digests some carbs.	Easy; fermentation process aids digestibility for some.	Harder; high fiber can aggravate diarrhea and other stomach issues.
Nutritional Profile	Low in fiber and nutrients, but often enriched with B vitamins and folic acid.	Moderate; fermentation increases bioavailability of minerals.	High; rich in fiber, vitamins, and minerals, making it a good choice for recovery.
Blood Sugar Impact	Higher glycemic index; causes faster rise in blood sugar.	Lower glycemic index due to fermentation.	Moderate glycemic index.
Best Preparation	Toasted plain, with a little honey or jam.	Toasted plain or with a light topping.	Avoid when symptoms are severe.

Toppings and Preparations to Consider

Beyond just the bread itself, what you put on it can help or hinder your recovery. The goal is to keep things simple and non-greasy.

Honey: A light drizzle of honey on toast can be soothing for a sore throat and provides some quick energy. Honey has natural antibiotic properties.
Jam: Fruit jellies or jam can add flavor and sweetness without the richness of butter, which can be hard to tolerate with an upset stomach.
Mashed Banana: This is a classic component of the BRAT diet and is easy to digest. Bananas contain pectin, which can help firm up stool.
Plain Avocado: For added nutrients without too much fiber, a small amount of mashed avocado can be a good choice, especially as you start to feel better.
Butter: Avoid or use very sparingly, especially if you have diarrhea, as the high fat content can sometimes worsen symptoms.

What to Avoid

When you are sick, some breads and toppings are best avoided to prevent worsening your symptoms. These include:

Seeded or Multigrain Breads: The high fiber content is tough on a compromised digestive system.
Heavily Spiced or Savory Spreads: Strong flavors and spices can be irritating to an upset stomach.
Creamy or High-Fat Toppings: Butter, cream cheese, or rich nut butters can be hard to digest and may cause further discomfort.

Conclusion

For a stomach bug, nausea, or diarrhea, the clear winner is plain, toasted white bread due to its low fiber content and ease of digestion. For general illness or for those with a sensitive gut who need a more nutritious option, sourdough offers a fermented, gut-friendly alternative that can be easier to digest than regular bread. Whole wheat bread, while healthy for everyday eating, should be avoided during acute illness. Listening to your body and starting with bland, simple options is key to a comfortable recovery. As you regain your appetite, you can gradually reintroduce more fiber-rich and nutritious breads. For general health and further reading, one excellent resource for understanding nutrition is the National Institutes of Health.

Frequently Asked Questions

Yes, plain toast, especially made from white bread, is a staple of the BRAT diet and is often recommended when you're sick. It is low in fiber, easily digestible, and helps to absorb excess stomach acid, which can soothe an upset stomach or nausea.

If you have an upset stomach, diarrhea, or nausea, you should choose white bread. While whole wheat is generally healthier, its high fiber content can be irritating to a sensitive digestive system and may worsen symptoms.

Sourdough bread can be a great option for some people with sensitive stomachs, even when sick. The natural fermentation process makes it easier to digest compared to regular bread.

For a sore throat, a very soft white bread is often the best choice, as it is less abrasive. Pairing it with a soothing topping like honey can provide extra relief.

It is best to avoid or use very little butter if you have an upset stomach or diarrhea. The fat can be difficult for your digestive system to process and may worsen your symptoms.

Simple, low-fat toppings are best. Good options include a light drizzle of honey to soothe a sore throat, a smear of fruit jam for energy, or mashed banana, which is part of the classic BRAT diet.

Toasting bread helps by breaking down some of the carbohydrates, which can make it easier for your body to digest. It also removes some of the moisture, which can help absorb stomach acid and settle your stomach.