Food poisoning can hit fast, like in just some hours after you eat something that triggers your digestive system. Food poisoning includes nausea, vomiting, stomach cramps, and diarrhea; these are just a few of the miserable symptoms. Once the period of food poisoning is over and to recover their bodies, people search for a question: what to eat when recovering from food poisoning? Knowing what to eat after food poisoning can help in recovery, smoothing down the digestive system, boosting energy, and preventing further irritation. In this article we will talk about the best foods to eat during each recovery phase, foods to avoid, meal ideas, and helpful tips to restore gut health faster.
What Is Food Poisoning?
Eating something that is not fresh or of poor quality, or even foods that cause your stomach to react if you are allergic to them, can result in food poisoning. All these include harmful bacteria, viruses, or parasites such as Salmonella, E. coli, or Norovirus.
Just after eating something like that, you will start getting symptoms like nausea, diarrhea, stomach cramps, fever, or chills.
What to Eat When Recovering from Food Poisoning?
Following are some steps you can follow in recovery phase after food poisoning.
1. Start slow and eat in small quantity
Since your digestive system gets very sensitive after food poisoning, doctors advise you to eat food in light and moderate quantities.
In the first 24 to 48 hours after food poisoning stops, take low-fiber food items like bananas, rice (white, plain), applesauce, and toast (plain, white bread). These foods are smooth and easy to digest, which helps in firming up stool and also provides energy to the body in the recovery phase. You can also eat plain crackers, simple boiled potatoes, steamed veggies like carrots or zucchini, or clear vegetables and chicken broth.
2. Rehydrate: Fluids Are Essential
Food poisoning reduces body fluids, which leads to dehydration. Doctors always advise drinking plenty of water and other drinks to fulfill fluid needs in the body. You can drink water in small amounts but many times in a day; you can drink Pedialyte or any oral rehydration solution, drink coconut water, clear broths, or herbal teas that are less in ingredients, like cinnamon. Make sure you avoid sugary drinks, alcohol, and caffeine in the recovery phase.
3. Reintroduce Soft, Nutrient-Rich Foods
- Once you tolerate bland foods for a day or two, slowly get back to your normal routine.
- Eat light protein sources like eggs and chicken.
- Eat plain oatmeal, as it is high in fiber and easily digestible.
- Eat boiled turkey.
- Eat plain yogurt as it helps in providing energy to your body.
- Eat boiled vegetables and mashed potatoes.
Make sure you don’t consume anything in a high amount; start with a moderate or low quantity.
4. Support Gut Recovery with Probiotics
Your gut microbiome hits after food poisoning, which means your digestive system gets very sensitive. Adding foods that are rich in probiotics can help to rebalance the gut and improve the digestive system. You can eat plain yogurt, fermented milk drinks like kefir, miso soup, and kimchi in small amounts only once the symptoms are gone. You can also go for probiotic supplements, especially if you’ve taken antibiotics.
Also Read: Does the Carnivore Diet Cause Diarrhea? Causes and Solutions
What You Shouldn’t Eat When Recovering from Food Poisoning
Certain foods can irritate your stomach or prolong recovery. Avoid these for at least 3–5 days:
- Food items that are cooked in extreme heat and oil, like fried chicken, burgers, or other fast food.
- Avoid spicy food items like chilies, hot sauce, and curry.
- Avoid dairy products that are greasy in nature, like cheese and butter.
- Avoid raw fruits and vegetables as they are hard to digest.
- Avoid strong beverages like coffee, black tea, and soda.
- Avoid food items that include sauces.
Simple Meals to Help You Heal After Food Poisoning
Here’s a simple 3-day meal plan to help ease back into normal eating:
Day 1: Bland & Hydrating
- Start your day with plain toast and bananas.
- Eat white rice with some boiled vegetables for lunch.
- For midday cravings, you can eat Saltine crackers or peppermint tea.
- For dinner you can eat mashed potatoes without any cheese or extra seasonings with clear chicken broth.
Day 2: Gentle Nutrition
- Start your day with oatmeal and mashed banana. You can also take plain yogurt.
- Eat soft white rice with a boiled egg and zucchini for lunch.
- For midday snacking, you can drink coconut water.
- For dinner you can go for skinless chicken with boiled potatoes.
Day 3: Gut-Friendly Transition
- Start your day with scrambled eggs and a slice of white bread.
- You can eat white rice with turkey soup for lunch; make sure it’s not spicy.
- For a midday snack, eat plain yogurt with boiled apple slices.
- You can eat baked fish with mashed sweet potato and green beans for dinner.
Remember to listen to your body and stop eating if symptoms return.
Gentle Natural Remedies to Help You Recover
Besides food choices, people also go for natural remedies to recover from food poisoning. A few natural remedies are as follows:
- To reduce nausea and inflammation, drink ginger tea.
- To reduce stomach cramps and bloating, drink peppermint oil capsules.
- To calm the digestive tract, use chamomile tea.
How to avoid food poisoning?
Following are some practical tips to avoid food poisoning:
- 1. Practice rigorous hand hygiene.
- 2. Keep Your Kitchen & Utensils Clean
- 3. Store Foods Safely
- 4. Thaw & Marinate food items with Care
- 5. Cook Foods to Safe Temperatures
- 6. Chill Cooked Foods Quickly
- 7. Be Cautious When Dining Out
When to Seek Medical Attention?
Most of the time food poisoning goes on on its own, but sometimes it can be a serious bacterial infection, so seek medical help urgently if you get the following symptoms:
- High fever (over 101.5°F / 38.5°C)
- Blood in stool or vomit
- Prolonged diarrhea (more than 3 days)
- Stomach pain when you eat something.
For these symptoms, a doctor may recommend you antibiotics and urgent treatment, which includes injections, etc.
Final Thoughts: What to Eat When Recovering from Food Poisoning
Recovering from food poisoning is all about gentle nutrition, hydration, and gut repair. Start with bland foods, avoid irritants, and gradually reintroduce nutrient-rich meals. You can also follow a routine that I mentioned. Always consult your doctor if your food poisoning gets serious.
Also Read: Why Am I Getting Explosive Diarrhea After Eating Salad?
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
