After Food Poisoning: Food and Drink to Eat and Avoid - Verywell Health
While some food poisoning cases can be life-threatening, most cases are mild. Also, food poisoning is usually short-lived, lasting a few hours to a few days. However, even in mild cases, the nausea, vomiting, and diarrhea can wreak havoc on your gut.
Researchers have found that bacterial infections, such as food poisoning, can cause changes in gut bacteria. Eating foods that promote gut healing after food poisoning may help you feel better more quickly. Probiotics and bland foods that are easy on the digestive system, like crackers, toast, and oatmeal, may help.
This article explains which foods to eat after food poisoning, which foods to avoid when sick, and when to expect to eat a regular diet again.
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What to Eat After Food Poisoning
After your symptoms of food poisoning have resolved, you may be tempted to return to your usual routine. However, your gut has been through quite an ordeal, and although your acute symptoms have subsided, you may still benefit from foods and drinks that are easier on your stomach.
Some of the best things to eat and drink after food poisoning include:
- BRAT diet (bananas, rice, applesauce, and toast)
- Oatmeal
- Chicken broth
- Crackers
- Jell-O
- Potatoes
- Gatorade
- Pedialyte
- Water
- Herbal tea
The BRAT diet consists of easy-to-digest, low-fiber foods. However, since these foods have low nutritional value, eating this diet for very long is not ideal. You might want to add other nutritious and hydrating foods, like chicken noodle soup, which helps after food poisoning because of its nutrients and fluid content.
Hydration after food poisoning is also crucial. The vomiting and diarrhea that accompanies the illness can leave you dehydrated. Even after you recover, pushing lots of fluids is essential. Rehydrating beverages (those that restore fluid) help your body replace lost electrolytes and sodium.
Once you are rehydrated and can keep down a bland diet, you can slowly introduce foods from your regular diet. The Infectious Disease Society of America recommends resuming a usual diet after rehydration. You should eat small meals frequently, every three to four hours, rather than several large meals daily.
Gatorade or Pedialyte?
When it comes to choosing Gatorade or Pedialyte, keep in mind that Gatorade is intended as a sports-rehydrating drink. It has more sugar, which could irritate an inflamed stomach. Pedialyte, on the other hand, is designed for rehydrating during and after illness. It has less sugar and, therefore, it may be a better option.
Better Food Choices to Make When You Still Have Food Poisoning
While you're actively ill with food poisoning, you might not feel like eating at all. The biggest concern with vomiting and diarrhea is becoming dehydrated. Therefore, ensuring you get enough fluids is essential.
Some things you eat or drink while sick can make you feel even worse. You may want to avoid the following while actively ill:
- Caffeinated drinks and alcohol: They can be dehydrating.
- Greasy foods and high-fiber foods: These foods are hard to digest.
- Foods and drinks high in sugar: This can cause your body to produce high glucose (blood sugar) levels, weakening the immune system.
Food Poisoning Recovery Time and Resuming Previous Diet
Fortunately, food poisoning doesn't last long. Most uncomplicated cases resolve within a few hours or a few days.
Your symptoms appear depending on the type of bacteria you are infected with. You may become ill within minutes of consuming contaminated food to as long as two weeks after. For example, Staphylococcus aureus (staph) bacteria generally causes symptoms almost immediately. On the other hand, listeria may take up to a couple of weeks to cause symptoms.
Once you are no longer experiencing symptoms, are hydrated, and keeping down bland foods, you can resume your usual diet.
Good Gut Foods to Consider After Getting Over a Stomach Bug
In addition to a bland diet, gut-healthy foods can help restore your gut microbiome, which refers to all the living microorganisms in your digestive system. A healthy gut microbiome is essential for immune system functioning.
Stomach bugs, like food poisoning, impact the balance of gut bacteria. As such, eating certain foods may help restore the gut to a healthy balance.
Prebiotics, indigestible plant fibers, can help by breaking down in the small intestines, where beneficial bacteria can grow on them. Prebiotic foods include:
- Asparagus
- Sugar beet
- Garlic, chicory, onion
- Jerusalem artichoke
- Wheat, barley, rye
- Honey
- Banana
- Tomato
- Soybean
- Cow's milk
- Peas
- Beans
- Seaweed
In addition, probiotics, which are live bacteria in yogurt and fermented foods, may help by adding healthy bacteria to your gut. Probiotic foods include:
- Yogurt
- Kefir
- Kombucha
- Sauerkraut
- Pickles
- Miso
- Tempeh
- Kimchi
- Sourdough bread
Probiotics can also be taken as a supplement. They come in tablets, capsules, powders, and liquids. Because they contain live bacteria, they need to be refrigerated.
Some healthcare providers recommend taking probiotics when recovering from a stomach bug. You should ask a healthcare provider who's familiar with your medical history whether this is a good option for you.
Summary
The best foods to eat after a bout of food poisoning are bland foods that are easy to digest and things that restore hydration. These include bananas, rice, oatmeal, chicken broth, crackers, and rehydrating solutions like Gatorade and Pedialyte. While sick, steer clear of high-fiber foods, greasy foods that are hard to digest, alcohol, caffeine, and extra sugar. Probiotics and prebiotics can help restore healthy gut bacteria.
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