What Snacks Are Good for Stomach Bugs?

November 7, 2025 •

3 min read

According to Mayo Clinic Health System, a stomach bug (viral gastroenteritis) involves inflammation of the intestinal lining, making gentle foods essential for recovery. Deciding what snacks are good for stomach bugs can significantly ease uncomfortable symptoms like nausea, vomiting, and diarrhea. Starting with bland, easy-to-digest options can help nourish your body and prevent further irritation.

Quick Summary

This guide outlines suitable snacks and foods for individuals dealing with a stomach bug, focusing on gentle, easily digestible options. It covers foods that promote healing and rehydration while highlighting items to avoid during recovery.

Key Points

Start Bland: Begin with simple, easy-to-digest snacks like saltine crackers, toast, or bananas to avoid stomach irritation.
Stay Hydrated: Replenish fluids and electrolytes lost from vomiting and diarrhea by sipping on water, broth, or electrolyte drinks.
Embrace the BRATs: Bananas, Rice, Applesauce, and Toast are gentle, low-fiber foods that are easy on the stomach during recovery.
Reintroduce Slowly: Listen to your body and gradually expand your diet from bland foods to include lean protein and cooked vegetables as you feel better.
Avoid Irritants: Steer clear of greasy, spicy, high-fiber, and dairy-heavy foods, as well as caffeine and alcohol, which can worsen symptoms.
Try Probiotics: After initial symptoms subside, introduce plain yogurt to help restore beneficial gut bacteria.
Soothing Teas: Herbal teas like ginger or peppermint can help settle an upset stomach and combat nausea.

Navigating Recovery with Stomach-Friendly Snacks

Recovering from a stomach bug requires patience and a gradual reintroduction of food. Your body's digestive system is sensitive, and choosing the right snacks is crucial to avoid triggering a relapse of symptoms like nausea and diarrhea. The key is to start slow with bland, low-fiber options that won't overtax your gut.

The BRAT Diet and Beyond

A cornerstone for managing an upset stomach has long been the BRAT diet: Bananas, Rice, Applesauce, and Toast. These foods are low in fat and fiber, making them easy to digest. However, modern medical advice suggests expanding beyond just these four items, as the BRAT diet lacks important nutrients for long-term recovery.

Expanded Bland Diet Snacks:

Saltine Crackers and Pretzels: These salty, simple snacks can help replenish lost sodium and are easy to tolerate.
Plain Toast: Made from white bread, it is a low-fiber carbohydrate that provides gentle energy.
Bananas: A source of potassium, which is lost during vomiting and diarrhea, and contains soluble fiber to help firm up stool.
Applesauce: Easy to digest and contains pectin, which can aid in solidifying stool.
Plain Gelatin or Popsicles: Great for staying hydrated and getting a small amount of calories, especially if you can't tolerate solids.
Cooked Oatmeal or Cream of Wheat: Hot cereals are easy to digest and can be a comforting, energy-providing snack.
Baked or Boiled Potatoes: Plain potatoes without skins are rich in potassium and easy on the stomach.

The Importance of Hydration

Dehydration is a significant risk with stomach bugs due to fluid loss from vomiting and diarrhea. While focusing on solid snacks is important, maintaining fluid intake should be your first priority.

Hydrating Options:

Water and Ice Chips: Sipping small amounts of water or sucking on ice chips is often the first step in rehydration after vomiting has stopped.
Electrolyte Drinks: Sports drinks or oral rehydration solutions are formulated to replace essential electrolytes like sodium and potassium.
Broth: Clear chicken or beef broth can replace fluids and provide some salt.
Herbal Tea: Ginger or peppermint tea can help soothe nausea and contribute to your fluid intake.

Comparison of Stomach Bug Snack Choices


Snack Type	Best For	Benefit	Considerations
Saltine Crackers	Replenishing sodium, settling nausea	Easy to digest, salty flavor can be palatable	Low nutritional value, focus on hydration
Bananas	Restoring potassium, firming stool	High in potassium, soluble fiber content	Can be too much fiber for some at first
Plain Oatmeal	Sustained energy, gentle digestion	Bland, comforting, easy to digest	Stick to plain, avoid sugary versions
Plain Yogurt (Greek)	Reintroducing probiotics	Contains beneficial bacteria for gut health	Introduce later in recovery; some dairy can be irritating
Clear Broth	Hydration and electrolytes	Replenishes fluids and sodium	Minimal calories, not a substitute for solids

What to Avoid

Just as important as choosing the right snacks is knowing which foods can aggravate your symptoms and delay recovery. These include:

Greasy, Fatty, or Fried Foods: These are difficult to digest and can lead to more nausea and diarrhea.
Spicy Foods: Strong seasonings can irritate the stomach and intestinal lining.
High-Fiber Foods: Raw vegetables, whole grains, nuts, and seeds can be too abrasive for a sensitive gut early in recovery.
Dairy Products (with caution): Lactose can be difficult to digest for some people during a stomach bug. Plain yogurt with active cultures is often tolerated better.
Caffeine and Alcohol: Both can further dehydrate the body and irritate the stomach.
Acidic Foods: Citrus fruits and tomatoes can worsen nausea and reflux.

Conclusion: A Gradual Return to Normal

Recovering from a stomach bug is a process that requires a gentle approach to eating. By starting with bland, easy-to-digest snacks like saltine crackers, bananas, and broth, you can provide your body with the necessary energy and nutrients without causing further irritation. Always prioritize hydration and listen to your body's signals as you slowly expand your diet. Introducing nutrient-dense foods like plain yogurt and lean proteins later in the recovery process can help restore gut health. If symptoms are severe or persistent, consult a healthcare provider for personalized advice.

Authoritative Source (Example Link): For more detailed guidance on dietary management during a stomach bug, you can refer to resources from reputable health organizations. Understanding the BRAT Diet: Foods, Benefits and Uses

Frequently Asked Questions

Wait at least six hours after your last episode of vomiting or diarrhea to ensure your stomach has settled. Start with small, frequent sips of clear fluids, and if those are tolerated, slowly introduce bland solid snacks like crackers or toast.

Plain, unsweetened Greek yogurt with active cultures can be beneficial later in your recovery, as probiotics may help restore healthy gut flora. However, initially, you may want to avoid dairy, as lactose can be difficult to digest for some.

Ginger can help soothe nausea, but many commercial ginger ales contain little to no real ginger and are high in sugar, which can upset your stomach. A better option is to sip on a tea made with real ginger.

Bananas are rich in potassium, which is important for replenishing electrolytes lost through vomiting and diarrhea. They also contain soluble fiber, which can help firm up loose stools.

You should avoid fatty or greasy foods, spicy dishes, high-sugar snacks, and products with caffeine and alcohol. High-fiber foods like whole grains and raw vegetables should also be avoided initially.

Rehydration is the most crucial part of recovery, especially after vomiting and diarrhea. Severe dehydration can lead to serious health complications, so prioritize drinking fluids with electrolytes.

It is best to have plain, dry toast initially, as butter contains fat that can be difficult for a sensitive stomach to digest. You can add a little jelly or honey later if tolerated.