When a stomach bug hits, your digestive system needs a break. The goal is to stay hydrated and give your gut easily digestible foods until it settles. Stick with bland, low-fat foods like crackers, toast, rice, and bananas, and sip clear fluids like water, broth, and oral rehydration solutions. Avoid dairy, greasy foods, caffeine, alcohol, and sugary drinks until you feel better.
What Should You Drink When You Have a Stomach Bug?
Fluid replacement is the most important part of managing a stomach bug. Vomiting and diarrhea cause your body to lose water and essential minerals called electrolytes. Replacing those is your first priority.
Clear liquids are your best starting point. Water is fine, but it does not replace the sodium and potassium you lose. Oral rehydration solutions are the most effective option because they contain the right balance of fluids and electrolytes. These are available at most pharmacies and are often sold as powders you mix with water.
Broth and clear soups provide fluid and some salt. Sports drinks can help, but they often contain high amounts of sugar, which can make diarrhea worse. If you use a sports drink, consider diluting it with water.
Sip fluids slowly. Drinking too much at once can trigger more vomiting. Start with small sips every few minutes. If you keep that down, gradually increase the amount.
What Foods Are Safe to Eat With a Stomach Bug?
Once you can keep fluids down, you can start eating small amounts of bland food. The BRAT diet is a common starting point. It stands for bananas, rice, applesauce, and toast. These foods are easy to digest and low in fiber, which means they do not irritate your stomach further.
Other good options include:
- Saltine crackers or plain biscuits
- Plain pasta or noodles
- Boiled potatoes without butter or oil
- Plain chicken or turkey without skin
- Clear broth-based soups
- Cooked carrots or green beans
Eat small portions. A few bites at a time is better than a full meal. Your digestive system is recovering, and a large meal can overwhelm it. Wait at least an hour after vomiting before trying solid food.
What Foods and Drinks Should You Avoid With a Stomach Bug?
Some foods and drinks make stomach bug symptoms worse. Avoiding them can shorten your discomfort.
Dairy products are hard to digest when your intestinal lining is irritated. Milk, cheese, yogurt, and ice cream can worsen diarrhea. This is temporary. Most people can tolerate dairy again once the bug passes.
Greasy and fried foods are also difficult to digest. They can trigger nausea and make diarrhea worse. Skip fast food, fatty meats, and anything cooked in heavy oil.
Spicy foods can irritate an already inflamed stomach lining. Avoid hot peppers, curry, and heavily seasoned dishes.
Caffeine is a stimulant that can increase bowel movements. Coffee, tea, and caffeinated sodas can make diarrhea worse. Caffeine also acts as a mild diuretic, which can contribute to dehydration.
Alcohol is a stomach irritant and a diuretic. It can worsen dehydration and interfere with your body’s ability to recover. Avoid alcohol until symptoms have fully resolved.
Sugary drinks and fruit juices can pull water into the intestines through osmosis, which makes diarrhea worse. Plain water, broth, and oral rehydration solutions are better choices.
How Long Does a Stomach Bug Last?
Most stomach bugs resolve on their own within 1 to 3 days. Viral gastroenteritis, which is the medical term for most stomach bugs, typically runs its course without medical treatment. The most common causes are norovirus and rotavirus, though many viruses can cause similar symptoms.
Symptoms usually start suddenly. Nausea, vomiting, diarrhea, and stomach cramps are the most common. Some people also develop a low-grade fever, headache, or muscle aches.
The first 24 hours are usually the worst. Vomiting often stops within that time. Diarrhea can last longer, sometimes up to a week. If symptoms last longer than that, or if they get worse instead of better, contact a healthcare provider.
When Should You See a Doctor for a Stomach Bug?
Most stomach bugs do not require medical attention. But some situations need a doctor’s evaluation. Seek medical care if you experience any of the following:
- Signs of severe dehydration, such as dizziness, dark urine, or urinating very little
- Blood in your vomit or stool
- A fever above 102°F (39°C)
- Inability to keep any fluids down for more than 24 hours
- Severe abdominal pain that does not go away
- Vomiting that lasts more than 2 days
- Diarrhea that lasts more than a week
Infants, young children, older adults, and people with weakened immune systems are at higher risk for complications. Pregnant women should also check with their doctor if they develop a stomach bug, because dehydration can be more dangerous during pregnancy.
Can You Prevent Spreading a Stomach Bug?
Stomach bugs are highly contagious. The viruses that cause them spread easily through contaminated food, water, surfaces, and direct contact with an infected person.
Handwashing is the single most effective prevention measure. Wash your hands thoroughly with soap and water, especially after using the bathroom and before preparing food. Hand sanitizers are less effective against norovirus than soap and water.
Clean and disinfect surfaces that may be contaminated. Use a bleach-based cleaner on bathroom fixtures, doorknobs, and countertops. Wash contaminated clothing and bedding in hot water.
Stay home while you are symptomatic and for at least 48 hours after symptoms stop. This reduces the chance of spreading the virus to others. Food handlers, healthcare workers, and childcare providers should follow this guidance especially carefully.
What About Probiotics and Other Supplements for a Stomach Bug?
Probiotics are live bacteria that may help restore the balance of your gut microbiome. Some research suggests they can shorten the duration of diarrhea in certain cases. The evidence is mixed, and results vary depending on the specific strain and the cause of the illness.
If you choose to take a probiotic, it is generally safe for healthy adults. However, no specific strain or dose has been proven to reliably treat a stomach bug. Some clinicians recommend them, but this is not a universal evidence-based standard.
Zinc supplements have shown benefit for diarrhea in children in some studies, but the evidence in adults is less clear. Do not take zinc in high doses without medical supervision.
Anti-nausea medications like bismuth subsalicylate can help reduce symptoms in some cases. These are available over the counter. However, they should not be given to children or teenagers recovering from a viral illness because of the risk of Reye’s syndrome, a rare but serious condition.
Do not take anti-diarrheal medications without asking a healthcare provider first. These medications work by slowing the gut, which can sometimes make an infection worse by keeping the virus in your system longer. They are not appropriate for everyone.
Frequently Asked Questions
Is it better to eat or fast with a stomach bug?
Fasting for a few hours can help your stomach settle, but you should start eating small amounts of bland food once you can keep fluids down. Your body needs energy to recover, and eating small portions of easy-to-digest foods is better than eating nothing.
Can I drink coffee with a stomach bug?
No, you should avoid coffee and other caffeinated drinks while you have a stomach bug. Caffeine can increase bowel movements and worsen diarrhea, and it can contribute to dehydration.
How soon after vomiting can I eat solid food?
Wait at least one hour after vomiting before trying solid food. Start with small amounts of bland foods like crackers or toast, and stop if the nausea returns.
Are bananas good for a stomach bug?
Yes, bananas are one of the best foods to eat with a stomach bug. They are easy to digest, low in fiber, and provide potassium, which helps replace electrolytes lost through vomiting and diarrhea.
