What to Eat After Food Poisoning

Eating While Recovering from Food Poisoning: The BRAT Diet and Beyond

There is no need to restrict solid food while experiencing food poisoning.

Early feeding rather than waiting longer to resume eating leads to shorter illness and better nutritional outcomes. Start adding foods once you’re able, and do not limit yourself to the BRAT diet for longer than necessary. The BRAT diet is a helpful transition, not a sustained meal plan.

What’s in the BRAT Diet and Why It Helps

The BRAT diet has been the classic approach for food poisoning recovery. BRAT stands for bananas, rice, applesauce, and toast. The BRAT diet is low in fiber, protein, and fat, making these foods easier to digest. Plus, foods on the BRAT diet help solidify stool.

Add banana flakes, apple powder, or other pectin sources to your food to help thicken stool and improve diarrhea symptoms. These sources of soluble fiber can ease diarrhea symptoms.

Broader Bland Food Options That Work

Opting for bland foods generally provides a more liberalized dietary approach to food poisoning recovery. Choose foods that are low in fiber and fat with a mild taste to aid with symptom management. 

Examples of bland food options to support your recovery include the following:

• Cooked cereals like cream of wheat and oatmeal

• Boiled potatoes without their skins

• Pasta, rice, couscous, or quinoa

• Cooked vegetables without any seasoning or sauces

• Soup with noodles or rice, like chicken noodle soup 

• Crackers and pretzels

Any low-fat, non-spicy, soft food can fit with a bland diet. Broaden a bland diet as you feel up to it, incorporating lean proteins and other mild-flavored foods. 

Adding Back Protein: When and How

There is no need for prolonged food restriction after food poisoning—your gut heals faster when it’s getting nutrients. Resume your regular, balanced diet as soon as tolerated. 

The Right Time to Try Protein-Rich Foods

From a medical perspective, there is no need to delay eating protein deliberately. Clinical studies and guidelines suggest that resuming a normal diet (including proteins) as early as possible is beneficial. 

Early feeding does not prolong diarrhea; it can shorten it and improve overall outcomes​. So, you don’t have to worry that eating some chicken will “upset” your progress; as long as it sounds okay to you, it’s likely fine to eat. 

However, if the thought of solid protein still turns your stomach, give yourself more time on bland foods. It’s important to pace yourself and not push too hard. Usually, within a day or two of keeping down bland foods, you can start incorporating protein in small portions.

Gentle Proteins to Start With

You may want to start with lean or bland proteins, such as the following:

• Tofu

• Scrambled or boiled eggs

• Boiled or poached chicken

• Lean white fish

Keep seasoning minimal, and prepare based on your preferences and energy levels.

Foods That Help with Lingering Symptoms

You may still experience waves of nausea or loose stools as you recover and your digestive tract heals.

Still Nauseous? Try This

Suggest ginger tea, cold applesauce, or plain gelatin. Focus on cooling or calming foods.

Sipping on ginger tea or eating ginger chews may alleviate some of your nausea. Ginger contains bioactives that help settle the stomach. Ginger is a safe and natural nausea reliever that may minimize any lingering symptoms.

Peppermint is another nausea soother. Even using peppermint aromatherapy can reduce nausea intensity. Drink peppermint tea, light a peppermint-scented candle, or try peppermint oil or candies to ease nausea. Peppermint relaxes the stomach muscles, which may calm any nausea symptoms.

If you’re still experiencing some nausea, try eating smaller, more frequent meals instead of three larger meals. Sometimes, nausea can be worse on an empty stomach. Consider snacking on crackers or other bland foods in between meals to help with nausea.

Foods to Avoid Until Fully Recovered

Slowly reintroduce fattier and high-fiber foods.

Foods That Can Make Things Worse

Some food can aggravate your digestive tract, slowing recovery.

• High-lactose dairy products: Food poisoning irritates the gastrointestinal tract, causing many people to develop a temporary lactose intolerance once recovered.

• Fatty or fried foods: Fat slows stomach emptying and can cause the intestines to contract, causing cramping or diarrhea. Eating fatty or fried foods like burgers, bacon, fries, and pizza may trigger nausea or cause diarrhea.

• Spicy foods: Spice peppers (capsaicin) and chili-based foods can irritate the gut lining, contributing to stomach discomfort and pain.

• Caffeine: Caffeinated drinks (coffee, tea, energy drinks) speed up intestinal transit and may have a laxative effect. Caffeine is also a diuretic, meaning it makes you urinate more—not ideal when trying to stay hydrated.

• Alcohol: Avoid beer, wine, and cocktails until you’re fully recovered. Alcohol is dehydrating and can irritate the stomach lining.

• High-fiber raw vegetables: Too much insoluble fiber—found in raw veggies, bran, and whole grains—can be hard on your gut. Fiber requires your body to work harder to break down. A high-fiber diet may also cause gas or irritation.  

• Sugary foods and sweets: Simple sugars and sugar alcohols draw water into the intestines, potentially worsening diarrhea. Dilute any juices or sports drinks.

When You Can Try These Again

Wait 24 to 48 hours after symptoms subside before returning to your normal diet. Gradually reintroduce foods.

When to Call a Doctor

Most cases of food poisoning resolve on their own with time, rest, and careful rehydration.

Symptoms That Require Medical Attention

If you experience any of the following symptoms, contact your healthcare provider:

• Severe dehydration: Not urinating for 12 hours, very dark concentrated urine, extreme thirst, dry mouth and eyes (no tears), dizziness or fainting, rapid heartbeat.

• Persistent vomiting: Inability to keep any fluids down for more than 24 hours or relentless vomiting.

• High fever: Consult a healthcare provider if your temperature is over 102F.

• Bloody diarrhea or vomiting: Seek care immediately if your stool or vomit contains blood.

• Severe abdominal pain: Cramping with food poisoning is normal, but severe, unrelenting abdominal pain is not. If you have intense abdominal pain, mainly localized to one area, or are unable to pass gas or stool, contact a healthcare provider.

• Duration longer than 3 days: Seek medical advice if diarrhea lasts more than three days or symptoms aren’t improving after three to four days.

Who Is Most at Risk for Complications

The following individuals are at a higher risk of severe illness from foodborne disease:

• People who are aged 65 or older

• Children under the age of five

• People with a weakened immune system

• People who are pregnant 

Seek medical care sooner if you are at a high risk of complications from foodborne illnesses.

FAQs:

Q1: Can I drink Gatorade to rehydrate after food poisoning?

Guidance: Yes, you can use Gatorade diluted with water and mixed with salt as an oral rehydration solution. Pedialyte or other oral rehydration solutions are often better choices.

Q2: How long should I follow a bland food plan like the BRAT diet?

Guidance: There is no specific time for following a bland food plan. Try to reintroduce foods and return to your regular diet as soon as possible.

Q3: Is it normal to have no appetite after food poisoning?

Guidance: Yes, you may experience changes to your appetite after food poisoning. Focus on hydration and eating smaller meals more frequently. You may better tolerate bland foods with a decreased appetite. 

Final Thoughts: Recovering from Food Poisoning Through Food

Prioritize hydration and ease back into your regular eating routine. Rest as much as possible to help your body recover. Most people feel better within one to three days, and your appetite and strength will return before you know it. 

Everyone’s recovery timeline is different. If you’re unsure what to eat or want help creating a plan, working with a registered dietitian can offer clarity and support.

Ready to feel better? Click here to book a consultation with a Season dietitian.