When you have a stomach bug it feels like the end of the world. You don’t know if you have food poisoning or a 24-hour stomach bug, it can sometimes be difficult to tell. Stomach flu, or Gastroenteritis, is simply a viral infection of your stomach and intestines but shares the same symptoms as food poisoning, which include vomiting, diarrhea, feeling nauseous, fever, and abdominal pain.
Time will tell as food poisoning tends to go away after a day whereas Gastroenteritis can last up to 10 days. Often, eating when feeling ill is the last thing on your mind! However, food gives you energy and can make you feel better quicker, so long as you consume the right stuff.
So, here are my top tips to get you back to your best!
What to Eat When You Have a Stomach Bug
Do: Drink Lots of Clear Liquids
Clear liquids are the best choice when you are sick with a stomach bug. Whether you have diarrhea or you’re throwing up or you are unlucky enough to have both, clear liquids will help hydrate you and also give you some calories and nutrition to help you get better.
I recommend water and sports drinks, but take small sips. Babies should get plenty of breast milk and toddler fluid to replace lost electrolytes.
Do: Eat Healthy Carbohydrates
We’re always told not to eat carbs, but complex carbs are good for you. Rice, potatoes, whole grains like rye bread, oatmeal, and vegetables are good choices. These foods will provide energy and help your stomach feel better.
I also recommend the BRAT diet – Bananas, Rice, Applesauce & Toast. They are very bland and so your body is less likely to reject them and they contain vital nutrients, such as potassium, that are easily lost with this illness.
Do: Suck on Ice Chips or Popsicles
You need to stay hydrated, especially if you’re sick with diarrhea or vomiting. If not, you could end up with a secondary problem called dehydration which also causes stomach pain, vomiting, and diarrhea. Keeping fluids down can be a real problem so sucking on ice chips is a really good way to get rehydrated. I would avoid giving these to small children as they are a choking hazard.
Do: Eat Probiotics
In some cases of Gastroenteritis eating or drinking probiotics (Lactobacillus casei) can help you recover quicker, as adding more of the good bacteria to your gut will help regulate your digestive system and therefore prevent diarrhea. Most natural yogurts contain the right probiotics but there are also various small drinks available that I find easier to consume, Yakult and Actimel are two great examples but take a look in the grocery store next time you are there and you will see a huge variety.
Do: Eat Garlicy Foods
A natural antibiotic, adding garlic to your broth is a great way to give yourself an added boost to get over your illness faster. Garlic can also actually heal the stomach so that you can get better faster. Garlic should be a superfood! It reduces cholesterol and lowers blood pressure plus, it has anti-inflammatory properties for a better immune system. Yes, it does cause bad breath but with all of the added benefits, who cares?!
What Not to Eat When You Have a Stomach Bug
Don’t: Drink Caffeine, Coffee or Soda
The problem with caffeine is that it can cause some people to experience contractions that cause them to defecate. When you already have a stomach bug, you don’t want anything encouraging more of that. Caffeine is a diuretic and can cause loose stools, so you could easily become dehydrated.
Save that Mocha for when you are feeling better!
Don’t: Eat Dairy Products
When you are already sick, trying to eat dairy products can make your tummy troubles much worse. The reason is that dairy is already hard to digest for some adults and children, as the body has a hard time coping with the Lactose. Avoid milk, cheese, and other dairy products when you are feeling sick.
Don’t: Eat Spicy or Greasy Food
While spicy food can help with a cold if you have a stuffed nose, it’s not a good idea to eat it or fatty foods when you already have diarrhea. You really don’t want to experience the runs when you’ve eaten spicy food. You also don’t want to throw up spicy food because it will cause you more pain and damage. Spicy foods are often cooked in oil and so the extra fat content is not going to do you any good and may upset your stomach even more.
Don’t: Eat Processed Food:
Processed food is anything that has been altered in some way in its preparation. It can include a series of mechanical or chemical treatments performed to change or preserve it. Most processed foods come pre-packaged and are really high in sugar, fat, salt, preservatives, and other artificial stuff. The body has a really hard time digesting these ingredients when you are feeling well, so imagine what happens when you have a stomach bug!
Don’t: Drink Alcohol:
It is highly unlikely you will feel up to drinking a beer, wine, or even a cocktail when you are suffering from an upset stomach! However, some people do and they suffer from it. Alcohol can cause Gastritis, an inflammation of the stomach lining which in turn can increase gastric acid. Acidic foods, such as oranges, grapefruits, pineapples, and tomatoes can also cause acid reflux.
Don’t: Force Yourself to Eat
While you do want to try to eat, if you can’t stop vomiting it’s best to give your system a rest. Don’t starve yourself on purpose; try eating popsicles, broth, rice, mashed potatoes (without dairy), and foods that are easy on your tummy before giving up. Eating bananas can also help. The stomach bug is never fun. It can ruin your entire week. But, you can make yourself get better faster if you eat regularly, get plenty of fluids, and rest.
