When illness strikes, the body often responds by signaling a loss of appetite and increasing digestive sensitivity. This is a natural consequence of the immune system diverting energy away from digestion to focus on fighting the infection. Trying to consume a full meal when feeling nauseous or experiencing intestinal distress can worsen symptoms. The goal during sickness is to provide gentle, easily digestible nourishment that supports recovery without straining the gastrointestinal tract.
Gentle Foods for Upset Stomachs
For periods of acute gastrointestinal distress, such as nausea, vomiting, or diarrhea, the focus should be on bland, low-fiber solid foods that are easy to break down. The traditional BRAT diet—Bananas, Rice, Applesauce, and Toast—contains items that are effective because they are low in fat and protein, which require more digestive effort. These foods are also low in acidity and lack strong smells or flavors, which can trigger nausea.
The simple starches in white rice and white toast are easily absorbed, and their soluble fiber content can help bind loose stools. Bananas provide pectin, a type of soluble fiber that helps absorb excess fluid in the colon. Applesauce, especially unsweetened, is gentle on the stomach and provides some energy.
Other bland, easily tolerated options include plain crackers, simple cooked oatmeal, and boiled potatoes without the skin. Low-fiber foods prevent overstimulation of the digestive system, allowing the gut a period of rest while still supplying necessary calories. This restrictive approach should not be followed for more than 24 to 48 hours due to its limited nutritional profile.
Hydrating and Soothing Liquids
Maintaining fluid balance is essential during sickness, as symptoms like fever, vomiting, and diarrhea can rapidly lead to dehydration and electrolyte loss. The most effective way to combat this is through oral rehydration solutions (ORS), which provide a precise balance of water, glucose, sodium, and potassium. The small amount of glucose in an ORS is designed to utilize the sodium-glucose co-transport mechanism in the small intestine, which pulls both sodium and water into the bloodstream, maximizing fluid absorption.
For individuals with cold and flu symptoms, clear broths, such as chicken or vegetable, serve a dual purpose by providing hydration and small amounts of sodium. Warm beverages can be soothing for throat irritation. Decaffeinated tea mixed with honey can help, as honey has natural anti-inflammatory and antimicrobial properties, and its viscous texture can coat the throat lining to reduce irritation and cough frequency.
Sipping liquids frequently in small amounts, rather than drinking large volumes at once, is the best strategy, especially when nausea is present. Diluted sports drinks can serve as a suitable electrolyte replacement, but they should be used cautiously. Their sugar content is often higher than that of clinical ORS formulas, which can sometimes worsen diarrhea.
Easy Fuel for Restoring Energy
As acute symptoms subside and the digestive system begins to stabilize, the diet should transition to slightly more nutrient-dense foods to support the body’s full recovery. The goal is to introduce soft proteins and healthy fats that require minimal mechanical and chemical digestion. Scrambled eggs are an excellent choice because the cooking process denatures the protein, making it easy to digest, and they provide fat-soluble vitamins.
Plain yogurt containing live and active cultures is another beneficial food, as it provides easily digestible protein and probiotics. These beneficial bacteria can help repopulate the gut microbiome, which may have been disrupted by illness or medication. Soft, cooked vegetables, such as steamed carrots or mashed sweet potatoes, offer complex carbohydrates and micronutrients that are gentle on the stomach.
Simple soups that incorporate small amounts of protein, like lentils or shredded chicken, provide a comforting, calorie-dense meal that offers sustained energy without taxing the recovering digestive system. Listen to the body’s signals; only consume as much as feels comfortable, and gradually increase food portions and variety as hunger returns.