Published by PMR of NY & CT
When you're queasy, getting over a stomach bug or eating again after surgery, even a favorite meal can seem like too much. Easy to digest foods are usually soft, cooked, and low in fat and fiber. These foods ask less of your stomach and are less likely to bring on nausea, cramping or diarrhea.
A gentle eating plan is meant to be short-term. Once your stomach settles, the goal is to get back to a varied diet with plenty of fiber. Here's what to eat while you recover, and when an upset stomach needs a doctor's attention.
What makes a food gentle on your stomach
A few features make some foods easier on the gut than others:
- Low fat. Fat slows down how quickly your stomach empties, so greasy or fried foods can linger and add to nausea.
- Low fiber. Fiber is good for you most of the time, but it adds bulk your gut has to work through. Refined grains and peeled, cooked produce have less of it.
- Soft texture. Cooking, mashing and pureeing break down tough plant fibers before you eat them.
- Mild flavor. Very spicy or acidic foods can irritate an upset stomach.
- Small portions. A few bites every couple of hours is often easier than a full plate.
Easy to digest foods to keep on hand
Stock a few of these for days when your stomach is unsettled.
Grains and starches
- White rice, plain noodles and cream of rice cereal
- White toast, saltine crackers and pretzels
- Mashed or baked potatoes without the skin
Fruits and vegetables
- Ripe bananas, applesauce and canned peaches
- Carrots, green beans and zucchini, cooked until soft
- Smooth, blended vegetable soups
Proteins and dairy
- Scrambled or soft-boiled eggs
- Skinless chicken breast, baked or poached
- Mild white fish, such as cod or haddock
- Plain yogurt or lactose-free milk, if dairy agrees with you
Easing back into eating after a stomach bug
For a day or two, the plan is simple: easy to digest foods, small portions and steady sips of fluid.
- Start with fluids. After vomiting, wait a little, then take small sips of water, clear broth or an oral rehydration solution every few minutes.
- Add bland foods once fluids stay down. Try a few crackers, a little rice or a slice of toast.
- Build up gradually. Add soft proteins such as eggs or chicken, then cooked vegetables.
- Return to your usual meals as your appetite comes back, often within a few days.
Oral rehydration solutions, sold at pharmacies, replace lost salts better than sports drinks or juice, which are high in sugar and can make diarrhea worse.
Foods to skip until you feel better
While your stomach recovers, limit or avoid:
- Fried foods, fatty meats and creamy sauces
- Raw salads and cabbage-family vegetables, such as cauliflower and Brussels sprouts
- Beans, whole nuts and seeds
- Alcohol, which can irritate your stomach and worsen dehydration
- Sugar-free gum and candy made with sorbitol or other sugar alcohols, which can cause gas and loose stools
Recovering from surgery or dealing with nausea
After an operation, anesthesia, pain medicines and time in bed can all slow your gut. Gentle walking, as your surgeon allows, may help it start moving again. As your appetite returns, post-surgical rehab can help you rebuild strength safely.
Research also suggests acupuncture and acupressure may ease some kinds of nausea, such as nausea after surgery. Ask your doctor whether acupuncture could fit into your care.
If nausea comes with spinning or a feeling that the room is moving, the cause may be your inner ear rather than your stomach. Learn more about vertigo and dizziness.
When an upset stomach needs medical care
Call your doctor if you can't keep fluids down for a day, if diarrhea lasts more than two days, or if you notice signs of dehydration such as very little urine, dark urine, a dry mouth or dizziness when you stand. Young children, older adults, pregnant people and anyone with a chronic illness should check in sooner.
Get emergency help, or call 911, for blood in your vomit or stool, belly pain that keeps getting worse, confusion or fainting.
Frequently asked questions
Is the BRAT diet still recommended?
The BRAT diet (bananas, rice, applesauce and toast) is gentle, but it's too low in protein, fat and other nutrients to follow for more than a day or so. Pediatric experts no longer recommend it for children with diarrhea. Instead, they advise oral rehydration when needed and a return to regular, age-appropriate foods as soon as the child is hungry. Adults can use these foods as a starting point, then broaden quickly.
Are eggs easy on the stomach?
For most people, yes, especially when scrambled, poached or soft-boiled with little butter or oil. Eggs are an easy source of protein when you're rebuilding strength after an illness. Fried eggs, or eggs served with bacon and cheese, are richer and may sit heavier. If eggs ever cause hives, swelling or other signs of an allergic reaction, avoid them and see an allergist.
How long should you stay on a bland diet?
Usually just a day or two, until symptoms ease and your appetite returns. Staying on a limited diet for too long can leave you short on fiber, protein and other nutrients you need to recover. If you still can't handle regular meals after several days, or symptoms keep coming back, see your doctor to look for the cause.
Rebuild your strength with PMR
If stomach trouble lingers, your primary care doctor or a gastroenterologist can help. If you're regaining strength after surgery or an illness, or dealing with dizziness, Physical Medicine & Rehabilitation of NY & CT (PMR) offers rehab to help you return to your routine. Request an appointment and our staff will follow up to book a time that works for you.
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