What Should You Eat When You Have a Food Infection?

December 29, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), foodborne illnesses sicken millions of people each year. Knowing what to eat when you have a food infection is crucial for managing symptoms, preventing dehydration, and promoting a faster recovery. This article provides a comprehensive guide to safe eating during your illness.

Quick Summary

Food infection requires a gentle, phased diet focusing on hydration and bland foods. Initially, prioritize clear liquids to combat dehydration. Gradually reintroduce easily digestible foods, like the BRAT diet, while avoiding fatty, spicy, and high-fiber items. Reintroduce probiotics later to restore gut health and support a full recovery.

Key Points

Hydrate Constantly: Preventing dehydration with water, broths, and ORS is the most critical first step, especially within the first 24 hours of a food infection.
Embrace Bland Foods: Start eating again with simple, easy-to-digest items like bananas, plain rice, and toast to avoid further upsetting your stomach.
Avoid Irritating Foods: Steer clear of high-fat, spicy, dairy, and high-fiber foods that are difficult to digest during recovery.
Restore Gut Health: After initial recovery, incorporate probiotic-rich foods like yogurt or supplements to rebalance your gut flora.
Listen to Your Body: Reintroduce foods slowly, in small amounts, and pay attention to how your body reacts to prevent setbacks.
Seek Medical Help if Necessary: Monitor for severe symptoms or signs of dehydration and contact a doctor for guidance if needed.

Immediate Recovery: First 24 Hours

For the first several hours after severe symptoms like vomiting and diarrhea, your stomach needs a rest. The primary goal during this phase is to prevent dehydration, which is a major risk associated with food infections. You should refrain from eating solid foods and focus solely on rehydrating your body by consuming small, frequent sips of clear fluids.

Essential Hydration during a Food Infection

Water: The most important fluid for rehydration, but it doesn't replace lost electrolytes.
Clear Broth: Chicken or vegetable broth can provide sodium and other electrolytes lost through vomiting and diarrhea, while also being soothing.
Oral Rehydration Solutions (ORS): Products like Pedialyte are specifically formulated with the correct balance of salts and sugars to replenish electrolytes effectively.
Electrolyte-rich Drinks: Diluted sports drinks can be used, but note that many contain excessive sugar, which can worsen diarrhea. Always dilute them with water.
Herbal Tea: Ginger or peppermint tea can help soothe an upset stomach and combat nausea.
Ice Chips and Popsicles: Sucking on these can be an easier way to consume fluids if you can't tolerate drinking.

Gradual Reintroduction: Beyond 24 Hours

Once you can tolerate clear liquids without vomiting, you can begin to introduce bland, easily digestible foods. This phase focuses on the so-called "BRAT" diet and other similar, low-fiber options. The goal is to provide your body with energy without irritating your still-sensitive digestive system. You should start with small meals and slowly increase portion sizes.

The BRAT Diet and Beyond

Bananas: Easy to digest and rich in potassium, which helps replenish lost electrolytes.
Rice: Plain, white rice is low in fiber and helps bind stools, which is beneficial if you are experiencing diarrhea.
Applesauce: A simple, mild option that provides some energy and is gentle on the stomach. Unsweetened is best.
Toast: Plain, white toast is an excellent source of simple carbohydrates. Avoid butter or spreads initially.
Saltine Crackers: These help settle an upset stomach and provide a dose of sodium to replace electrolytes.
Oatmeal: Plain, cooked oatmeal is a gentle and filling food. Avoid high-sugar instant packets.
Plain Boiled Potatoes: An easily digestible source of carbohydrates and potassium. Avoid adding fatty toppings like butter or sour cream.
Lean Protein: As you feel better, you can introduce small amounts of plain, skinless baked or boiled chicken.

Foods to Avoid During Recovery

During a food infection, certain foods and beverages can exacerbate symptoms and should be avoided. These items are typically hard to digest or can irritate the inflamed stomach and intestines. Staying away from these can make your recovery more comfortable.


Food Category	Why Avoid It?
High-Fat and Greasy Foods	Harder to digest and can worsen nausea and diarrhea.
Spicy Foods	Can irritate the stomach lining and increase discomfort.
High-Fiber Foods	Can be difficult to digest and may aggravate diarrhea. This includes many raw fruits and vegetables, and whole grains.
Dairy Products	Many people experience temporary lactose intolerance after a gastrointestinal infection. Avoiding dairy can prevent bloating and gas. Yogurt with active cultures can be an exception later in recovery.
Alcohol and Caffeine	Can further dehydrate the body and irritate the digestive system.
Highly Processed and Sugary Foods	Can worsen diarrhea and are hard on a sensitive stomach.

The Final Stage: Restoring Gut Health

Once your primary symptoms have subsided and you have successfully reintroduced bland foods, you can focus on restoring the balance of beneficial bacteria in your gut. Food poisoning can disrupt the gut microbiome, and replenishing it is a key step towards full recovery.

Probiotic-Rich Foods: Incorporate plain yogurt, kefir, and miso soup, which contain live cultures to help rebalance your gut flora.
Probiotic Supplements: If you prefer, a healthcare professional can recommend a probiotic supplement to aid in restoring healthy gut bacteria.
Gradual Reintroduction of Fiber: Slowly add back cooked vegetables and fruits, then whole grains, as your system can handle them. This helps rebuild a healthy digestive pattern.

Conclusion

Eating correctly during and after a food infection is an essential part of the recovery process. By prioritizing hydration, starting with bland and easily digestible foods like the BRAT diet, and avoiding irritants, you can manage your symptoms more effectively. As you recover, gradually incorporate probiotics to restore gut health and help your digestive system return to normal. Always listen to your body and consult a healthcare professional if symptoms are severe or persist for more than a few days.

For more information on food safety and illness prevention, visit the CDC's food safety page.

Note: While dietary adjustments are helpful, severe cases of food infection, or signs of dehydration like dark urine or dizziness, warrant immediate medical attention.

Frequently Asked Questions

You should wait until vomiting has stopped and you can tolerate clear liquids for several hours. Start with very small portions of bland, easy-to-digest foods like the BRAT diet and gradually increase as you feel better.

Prioritize water, clear broths, and oral rehydration solutions (ORS) to replenish lost fluids and electrolytes. Herbal teas like ginger or peppermint can also help with nausea.

It is best to avoid most dairy products for a few days, as many people experience temporary lactose intolerance after a gastrointestinal infection. Plain yogurt with active cultures may be introduced later to aid gut health.

No, you should avoid coffee and other caffeinated beverages. Caffeine can irritate your digestive system and has a diuretic effect, which can worsen dehydration.

Most people can begin reintroducing a wider variety of foods within a few days to a week. The full recovery timeline depends on the individual and the severity of the infection, but it is important to proceed slowly.

Probiotic-rich foods like plain yogurt with live and active cultures, kefir, and fermented vegetables such as sauerkraut can help restore healthy gut flora after a food infection.

Seek medical attention if you experience signs of severe dehydration, high fever, bloody diarrhea, prolonged vomiting, or confusion.