Experiencing viral gastroenteritis can be quite uncomfortable, but certain foods and beverages can play a crucial role in keeping you nourished and soothing your stomach. Items such as ice chips, clear broths, and bland foods like bananas (kela) are particularly beneficial during this time. Scientifically referred to as viral gastroenteritis, the stomach flu is a highly contagious infection that impacts both your stomach and intestines. It can be caused by various pathogens, with the Norovirus being a leading cause, resulting in millions of cases annually across different regions, including Australia, Canada, and India. This infection often brings along common symptoms such as nausea, vomiting, diarrhea, stomach cramping, and abdominal discomfort. If you're grappling with the stomach flu, choosing the right foods and drinks can help alleviate your symptoms, prevent further complications, and enable a quicker recovery.

Below, you will find a list of 17 foods and beverages that are particularly helpful when dealing with the stomach flu.

1. Ice Chips

One of the significant complications arising from the stomach flu is dehydration. When afflicted by this virus, individuals often struggle to retain any form of sustenance, including water and various fluids. Maintaining proper hydration during this time is vital, yet consuming excessive amounts of liquid at once can exacerbate feelings of nausea and lead to further vomiting.

To navigate this challenge, sucking on ice chips serves as an excellent initial strategy. This method allows for a gradual intake of fluids, reducing the risk of overwhelming your stomach. By starting with ice chips, you may find it easier to keep fluids down, thereby facilitating better hydration during the initial phases of the stomach flu.

2. Clear Liquids

Experiencing diarrhea and vomiting often accompanies the stomach flu, and if not addressed promptly, it can lead to significant dehydration due to lost fluids. Hence, it's crucial to replenish these fluids effectively. Clear liquids are primarily composed of water, with some variations containing sugar. They are generally easier to digest compared to beverages like orange juice or milk, which do not fall into the category of clear liquids.

Examples of clear liquids include:

• water
• broth
• oral rehydration solutions, such as Pedialyte
• herbal or decaffeinated teas
• clear fruit juices, such as apple, cranberry, and grape juice 
• sports drinks
• coconut water 

It's essential to keep in mind that fruit juices and sports drinks can contain high amounts of sugar, so moderation is key to avoid consuming excessive quantities at once. Additionally, be cautious when offering these drinks to infants and young children without consulting a healthcare professional, as they might aggravate diarrhea.

3. Electrolyte Beverages

Electrolytes, which consist of a variety of electrically charged minerals, play a vital role in supporting essential bodily functions, including the regulation of blood pressure and the contraction of muscles. These minerals are crucial for maintaining overall health and hydration. When it comes to managing stomach flu, replenishing lost fluids and electrolytes becomes fundamental to recovery. It is particularly important to address these losses promptly.

With the initial signs of diarrhea and vomiting, health professionals often recommend the use of oral rehydration solutions, especially for vulnerable groups like infants and children. These solutions typically consist of water, sugar, and electrolytes in carefully balanced proportions that facilitate easy digestion.

Another option available for restoring fluids and electrolytes is sports drinks. While these beverages can be effective, they usually contain higher sugar levels compared to oral rehydration solutions. Nevertheless, they can serve as a useful alternative for adults experiencing dehydration.

4. Peppermint Tea

Peppermint tea, known for its soothing properties, can be a helpful remedy for alleviating symptoms associated with stomach flu. The mere aroma of peppermint has been shown to combat nausea effectively. In a study involving 26 participants who experienced nausea post-surgery, inhaling peppermint oil while practicing deep breathing proved beneficial in reducing their discomfort.

Although research specifically focused on the effects of peppermint tea for stomach flu is limited, there is minimal risk in giving it a try. At the very least, peppermint tea can serve as a refreshing source of hydration when you're battling the stomach flu, making it a worthwhile addition to your wellness routine.

5. Ginger

Ginger is widely recognized for its ability to alleviate nausea, which is one of the main symptoms experienced during the stomach flu. While there is limited research specifically addressing the efficacy of ginger for stomach flu-related nausea, various studies suggest that ginger can effectively reduce nausea associated with different conditions such as morning sickness, motion sickness, and chemotherapy.

This versatile ingredient is available in multiple forms, including fresh root, powdered spice, and as a key ingredient in beverages like teas, ginger ale, and candies. For those seeking concentrated forms, ginger is also found in syrups, capsules, and tinctures. However, it is advisable to consume ginger in moderation, as high doses may lead to gastrointestinal upset, including symptoms like diarrhea. A practical approach to harnessing the benefits of ginger is to grate fresh ginger root into a comforting soup or brew it as a soothing tea, which can be particularly helpful in relieving nausea during episodes of stomach flu.

6. Broth-Based Soups

The American College of Gastroenterology suggests that broth and broth-based soups should be your first choice when dealing with diarrhea and gradually returning to solid foods. These soups are incredibly beneficial due to their high water content, which plays a crucial role in maintaining hydration, especially during bouts of the stomach flu.

Furthermore, they serve as an excellent source of sodium, a vital electrolyte that can easily become depleted due to frequent episodes of vomiting and diarrhea. For instance, a standard serving of chicken noodle soup (approximately 100g) consists of about 90% water and provides around 32% of the average daily value (DV) for sodium, making it a nourishing option.

7–10. Bananas, Rice, Applesauce, and Toast

Bananas, rice, applesauce, and toast are essential components of the BRAT diet, which is often recommended by health professionals for individuals suffering from gastrointestinal issues. These plain foods are considered gentle on the stomach and can help alleviate discomfort. However, it’s important to note that solely relying on the BRAT diet will not provide your body with the complete range of nutrients it requires for optimal health.

The Australian Institute of Health and Welfare advises that children should transition back to their regular age-appropriate diets as soon as they are rehydrated, ensuring a balanced intake of nutrients. Despite this, bananas, rice, applesauce, and toast remain reliable options to consume when experiencing nausea from the stomach flu, providing a sense of comfort during recovery.

11–13. Dry Cereals, Crackers, and Pretzels

Dry foods such as cereal, unflavored crackers, and pretzels serve as excellent dietary options, particularly during times when your stomach needs a break. These foods are typically devoid of strong spices, low in fat, and minimal in fiber, making them easy on your digestive system. Additionally, they consist primarily of simple carbohydrates, which your body can digest swiftly and effortlessly. Furthermore, many of these refined grain products are often enriched with vital vitamins and minerals, potentially aiding you in achieving your daily nutrient requirements, especially when battling the stomach flu.

14. Plain Potatoes

Bland foods like plain, boiled potatoes (aaloo) serve as excellent choices during episodes of stomach flu. These humble tubers are not only soft but also low in fat, consisting primarily of easily digestible starches. Furthermore, they are rich in potassium, which is a crucial electrolyte often lost due to vomiting and diarrhea.

A medium-sized potato weighs approximately 100 grams, providing about 12% of the daily value (DV) for potassium, making it a nourishing option when you're feeling unwell. It’s important to steer clear of high-fat toppings such as butter, cheese, or sour cream, as these can exacerbate diarrhea. Instead, enhancing your potatoes with a sprinkle of salt can be beneficial, as sodium levels may drop during stomach flu.

15. Eggs

Eggs stand out as a highly nutritious option, particularly beneficial during bouts of stomach flu. Their gentle nature makes them an ideal food choice, especially when cooked with minimal added fats, dairy products, and spices, ensuring they remain easy on your digestive system. Rich in protein, a single large egg contains approximately 6 grams, and they are packed with essential nutrients such as B vitamins and selenium, a vital mineral that supports your immune system's functionality. It's advisable to steer clear of frying eggs in oil, butter, or lard, as consuming high-fat foods can exacerbate diarrhea and discomfort.

16. Low-Fat Poultry and Meat Options

When dealing with the stomach flu, your body might respond more favorably to lean poultry and meat rather than their higher-fat counterparts. Some excellent lean options that you can consider include:

• skinless, white-meat cuts of chicken and turkey
• extra-lean ground versions of chicken, turkey, and beef
• low-fat cold cuts, such as chicken, turkey, and ham
• extra-lean cuts of beef, including top sirloin and eye of round steak
• pork chops with visible fat trimmed away

To maintain the low-fat nature of these meats, it is advisable to avoid frying. Instead, consider healthier cooking methods such as baking, roasting, or grilling, which will help keep the fat content minimal and avoid aggravating your upset stomach further.

17. Fruits

When dealing with the stomach flu, prioritizing hydration is crucial. While beverages are a common go-to for replenishing fluids, it’s interesting to note that numerous fruits consist of 80–90% water. Here are some of the fruits that boast the highest water content:

• Watermelon (Tarbooj)
• Cucumber (Kheera)
• Strawberries (Strawberry)
• Oranges (Santre)

Additionally, fruits are packed with essential vitamins and minerals, including potassium and vitamins A and C, which are vital for recovery. However, many whole fruits contain a significant amount of fiber, which can make them challenging to digest during illness. For those who find whole fruits hard on the stomach, opting for cooked fruits like applesauce (Seb ka chutney) may provide a gentler alternative that is easier to tolerate.

Foods and Beverages to Steer Clear Of

Certain foods and drinks can exacerbate nausea, vomiting, diarrhea, and various symptoms associated with stomach flu. It is advisable to avoid the following items:

• Caffeinated beverages: Caffeine can disrupt your sleep quality, which is crucial for recovery. Additionally, coffee can stimulate digestion and may lead to increased diarrhea.
• High-fat and fried foods: Foods rich in fats are often harder to digest, potentially resulting in nausea, vomiting, and diarrhea.
• Spicy foods: For some individuals, spicy dishes may trigger nausea and vomiting.
• Foods and drinks high in sugar: Elevated sugar levels can worsen diarrhea, particularly in children.
• Milk and dairy products: While suffering from stomach flu, many individuals experience difficulty in digesting lactose, the sugar found in milk and dairy products. Notably, this intolerance can persist for a month or more in some cases.

The Bottom Line

Experiencing the stomach flu can make it quite challenging to keep foods and beverages down. In such situations, starting with ice chips, clear liquids, and electrolyte drinks can be beneficial. These options assist in replenishing lost fluids and essential electrolytes. Once you're ready to transition back to your regular diet, opt for bland foods such as soups, refined grains, and plain potatoes (aloo), which are generally safer for your digestive system. Additionally, eggs and unsweetened applesauce (safed seb ka chutney) might also be gentler on your stomach. Taking the time to allow your body to rest, ensuring proper hydration, and incorporating some of these recommended foods may significantly aid in a quicker recovery process.