8 Tips How To Restore Gut Health After Stomach Flu

Stomach flu is an incredibly common experience – in fact, the CDC estimates that norovirus, a leading cause of stomach flu, affects around 20 million people in the U.S. each year. If you’ve ever dealt with it, you know how draining it can be, especially on your digestive system. Even after the worst symptoms fade, it’s normal to wonder how long it will take to feel “normal” again.

In this blog, you’ll discover simple, practical advice on how to restore gut health after stomach flu. We’ll cover hydration, the best foods to eat, what to avoid, and how probiotics and prebiotics can support your digestive wellness.

What is Stomach Flu?

Stomach flu, also known as viral gastroenteritis, is a common intestinal infection caused by viruses like norovirus or rotavirus. Despite its name, it’s not related to the influenza virus that affects the respiratory system.

Stomach flu spreads easily through contaminated food, water, or close contact with someone who is infected. It’s often confused with food poisoning, but food poisoning is usually caused by bacteria or toxins, while stomach flu is viral.

Common symptoms include:

• Nausea and vomiting
• Watery diarrhea
• Abdominal cramps or discomfort
• Occasional low-grade fever
• Muscle aches
• General fatigue

How Stomach Flu Impacts Your Gut

Stomach flu can take a serious toll on your digestive system. During the infection, viruses attack the lining of your stomach and intestines, which may cause inflammation and disrupt normal digestion. This irritation can leave your gut more sensitive, even after symptoms like vomiting or diarrhea have passed.

One of the biggest impacts is on your gut microbiome – the delicate balance of good bacteria that helps support digestion and overall well-being. Frequent diarrhea and vomiting can reduce these beneficial bacteria, leaving your gut less resilient.

Hydration is Key

One of the most important steps when recovering from stomach flu is staying properly hydrated. Vomiting and diarrhea quickly deplete your body’s fluids and essential minerals, which can leave you feeling weak and drained.

Focus on gentle, easy-to-digest fluids to help restore balance:

• Plain water
• Electrolyte drinks (without added sugars)
• Clear broths like chicken or vegetable broth

Sip fluids slowly and regularly throughout the day. Staying hydrated not only supports digestion but also helps your body regain energy and bounce back more comfortably from the stomach flu’s effects.

How to Restore Gut Health After Stomach Flu: The Best Foods to Eat

When thinking about how to restore gut health after stomach flu, hydration always comes first.

Replenishing lost fluids and electrolytes lays the foundation for recovery. However, choosing the right foods is also key to helping your digestive system settle and regain its strength.

After days of discomfort, your gut is likely sensitive and inflamed. Gentle, easy-to-digest foods help avoid further irritation and slowly bring balance back to your digestive tract. This approach also supports healing gut after stomach virus and helps reduce common post-viral issues like bloating or discomfort.

Below are some of the most helpful food choices to consider when learning how to reset gut after stomach bug.

Bland Foods

One of the safest places to start is with bland, simple foods. These options are easy on your stomach, low in fiber, and less likely to trigger additional digestive upset.

Here’s a short list of go-to bland foods:

• Bananas
• White rice
• Applesauce
• Plain toast
• Saltine or plain crackers

The BRAT Diet

The BRAT diet is a well-known eating approach after stomach flu symptoms ease. BRAT stands for:

• Bananas
• Rice
• Applesauce
• Toast
  

These foods offer gentle, starchy carbohydrates that can help calm your gut. They’re low in fat, low in fiber, and easy to digest, making them ideal for a recovering digestive system. Following the BRAT diet for a short period can help transition your stomach back to handling more variety in your meals.

This approach is frequently recommended when people ask what to eat on the stomach flu to avoid further irritation and support gradual recovery.

Easy-to-Digest Starches

Beyond the BRAT diet, other mild starches can help replenish your energy while remaining easy on digestion. These foods are soft, low in fat, and typically well-tolerated:

• Cooked white potatoes (plain or lightly salted)
• White rice
• Plain oatmeal (made with water, not milk)

These starches provide necessary carbohydrates to support energy without putting too much strain on your recovering digestive system.

Gut-Friendly Fruits and Vegetables

While raw fruits and vegetables may be too harsh at first, soft, cooked, or canned options can offer vitamins and minerals your body needs. Choose options without skins, seeds, or added sugars:

• Applesauce
• Bananas
• Well-cooked carrots or squash

Foods to Avoid During Recovery

While focusing on how to restore gut health after stomach flu, it’s just as important to know what to avoid. Certain foods can irritate your sensitive digestive system and slow down recovery.

Avoid these during the early stages:

• Dairy products (can be hard to digest)
• Fatty or fried foods (can trigger nausea)
• Spicy foods (may irritate the gut lining)
• Caffeine (can worsen dehydration)
• Alcohol (disrupts digestion and hydration)

The Power of Probiotics

Probiotics are beneficial bacteria that help support a balanced and healthy digestive system. After a stomach flu, your gut’s good bacteria can be depleted, making it harder for your digestion to function at its best. Adding probiotics through fermented foods or supplements can help restore this natural balance.

Including probiotics is a simple, effective step when considering how to reset gut after stomach bug. Look for options like yogurt (if tolerated), kefir, sauerkraut, or probiotic supplements to help support your digestive wellness.

The Power of Prebiotics

Prebiotics are types of fiber that nourish the good bacteria in your gut, helping probiotics thrive. They aren’t live bacteria themselves but act as food for the beneficial microbes already living in your digestive system.

Good sources of prebiotics include:

• Bananas
• Onions
• Garlic
• Oats

Other Supportive Measures for Gut Healing

In addition to proper hydration and gentle foods, a few simple lifestyle choices can help support your digestive system’s natural recovery. These measures work alongside healthy eating to promote comfort and balance after a stomach flu.

Herbal Teas for Soothing and Digestion

Herbal teas can offer gentle, natural support during recovery. Popular choices include:

• Ginger tea to support digestion and comfort
• Peppermint tea to help ease occasional bloating
• Chamomile tea to promote relaxation and gentle digestion

Bone Broth

Bone broth is rich in nutrients like collagen, amino acids, and minerals. It’s easy to digest and helps provide gentle nourishment, which can support the gut lining and overall recovery.

Rest and Stress Management

Your body needs energy to recover. Prioritize quality sleep and find small ways to reduce stress, as both play a vital role in supporting your digestive system’s return to balance.

When to Seek Medical Attention

While most people recover from stomach flu with rest and hydration, some signs may indicate the need for medical attention. Watch for:

• Signs of dehydration (dizziness, dry mouth, dark urine)
• Severe or prolonged vomiting and diarrhea
• High fever
• Blood in stool

If symptoms persist beyond a few days or worsen, it’s important to consult a healthcare provider to ensure proper care and avoid complications.

Conclusion

Recovering from stomach flu takes patience, hydration, and gentle care for your digestive system. Prioritizing bland, easy-to-digest foods, staying hydrated, and supporting your gut with probiotics and prebiotics can help you feel better sooner. Understanding how to restore gut health after stomach flu gives you the tools to promote digestion, comfort, and overall wellness as you return to your normal routine.