So, you’re sick in bed and your stomach is grumbling and you don’t know what to eat that won’t make you throw up. Forkly is on a mission to help its followers successfully beat that stomach flu without starving to death! Try eating some of these basic foods while you have the stomach flu and hopefully it will help you recover over the next few days.

1. Bananas

We all know that bananas are packed with potassium, but did you know that potassium is a nutrient that is quickly lost when you have diarrhea or are vomiting?

Eating bananas help reduce diarrhea and replace the potassium in your body that you’ve lost through vomiting or diarrhea. The best part is, it’s a very digestible food when you’re sick so your body won’t be stressing out while digesting it.

2. Rice

When you have the stomach flu, your body loses a lot of nutrients at one time when you’re vomiting. Complex carbs are a great way to replace those nutrients as quickly as possible so your body doesn’t get too weak.

Eat your rice plain or with a little bit of basic seasoning that won’t upset your stomach – avoid anything spicy and lean more towards salty.

3. Crackers

Crackers are an easy snack food that tastes good and helps keep any other food in your stomach down, instead of coming back up!

Crackers have neutral enough ingredients to actually settle your stomach while replacing nutrients that have been lost during the time of your stomach flu.

4. Broth

Needing something different than just dry, sugar-free food? Sipping on some chicken or veggie broth is a great way to get some protein and fat without bothering your stomach too much.

You can even add a slice of toast on the side with a little bit of butter on top to make it a full meal because after all, it’s probably been a while since you ate a proper supper.


5. Toast

Much like rice and crackers, toast is a great way to fill your sick, grumbling stomach without wreaking havoc on your digestive system.

Eating whole grain toast is obviously a better option for your health, but if you feel extremely lousy, listen to your body and eat some white bread.

6. Ice Chips

Sometimes the flu can get really out of hand and you don’t know what to do with yourself when your stomach grumbles. The main goal is to stay hydrated.

Suck on some ice chips to slowly give your body the water it needs without overwhelming your stomach with big mouthfuls of water.

7. Apple Sauce

Applesauce is a typical go-to food for those of us who are feeling sick and even throwing up. Why does it work when we are sick though?

Applesauce contains something called pectin which is a soluble fiber that ensures that our bodies say hydrated throughout our illness. Applesauce can also help make your diarrhea slow down, which is never a bad thing.

8. Chicken

If you’re starting to feel a little bit better, chicken is a neutral tasting food that can really help your body quite literally get back up on its feet.

It will provide your body with some excellent protein while avoiding triggering your gag reflex with any strong flavors. You can eat it with some pasta or rice for add nutritional value.


9. Jell-O

Jell-O, as we all know, goes down extremely easily without any chewing required. It is a sugar-packed food that is actually good for your body when you have the stomach flu.

Eating a bowl of Jell-O can help maintain your blood sugar levels while providing your body with a little kick of energy to fight your flu virus.

10. Fruit

Fruit is an all natural way to fill your body up with a lot of delicious nutrients without irritating your stomach too much.

If you need to ensure your blood sugar levels are at a healthy level, while also making sure you have enough energy to fight off your flu, fruit is your best friend. Try adding some to your sugar-free cereal or eating it all on its own!

11. Sugar-Free Cereals

Similarly to crackers and toast, sugar-free cereals taste neutral enough to keep your gag reflex at bay, while still filling up your belly with some useful nutrients.

If milk is too irritating for you, try eating the cereal dry so that your body can slowly digest it without getting overwhelmed.

12. Ginger

Ginger and lemon tea is something that is often suggested to those who are sick with the stomach flu. It turns out that it’s not just because Grandma said it was good for you, but there’s actual scientific research showing it is good for you!

Ginger is an anti-inflammatory and anti-bacterial food which means it not only helps your digestive system relax, but it also helps prevent your illness from getting worse.


13. Pasta

By the end of being sick toast, cereal and applesauce can be foods that are now driving you crazy and make you want to gag.

Pasta is a fantastic alternative food for filling up on some good fiber while ensuring that your stomach stays settled. Skip the harsh high dairy and tomato sauces as those will probably make you want to vomit again!

14. Butternut Squash

You may not have heard that butternut squash is a good food to eat while you are sick, but it’s actually true! To further our point, we can even say that butternut squash is a superfood for cases of flu!

It contains more potassium than an average banana while providing your body with vitamins A and C, along with folate. Vitamin A is lost through vomiting and diarrhea and the squash actually gives you about quadruple your daily serving so when you throw up, you aren’t losing too much of that vitamin.

15. Lemon

Lemons are your new best friend next time you have the stomach flu. They are an amazing fruit that can even make you feel better just by tasting its tangy flavor.

Lemons actually help prevent vomiting and diarrhea by killing some of the bad pathogens in your body that cause diarrhea. Add slices of lemon to your next glass of water, or squeeze over your pasta or rice.

16. Plain Yogurt

Yogurt would be another excellent food to eat while battling the flu. It’s full of live and active cultures that can help support the health and normal performance of the digestive system.

Some studies have shown that eating yogurt when you have the stomach flu could help shorten the length as well as the severity of your symptoms. However, not all yogurt is helpful for the stomach flu. Make sure to avoid sugary or sweetened yogurts and opt for a low-fat, plain yogurt for optimal benefits.


17. Chamomile Tea

Chamomile tea is often recommended if you need a warm drink to help you relax and sleep, however, it is also highly recommended while battling the stomach flu.

Chamomile tea is known for its anti-inflammatory properties as well as its capabilities to help relax the muscles. Both of these qualities help to combat common flu symptoms such as vomiting, stomach cramping, and diarrhea.

18. Oatmeal

Oatmeal doesn’t contain any fancy nutrients that help the stomach flu per se, however, it’s a bland food that is easily tolerated when nothing else is appealing. It’s also a low-fat food that is easy to digest!

Further, if you’re experiencing diarrhea, oatmeal can help add bulk to your stool. Be sure when preparing your oatmeal you make it plain without any added sugar.

19. Mint

Along with ginger, mint has also been known to be an excellent ingredient when trying to fight an upset stomach! Some studies have shown that peppermint can help ease the symptoms of indigestion as well as irritable bowel syndrome.

You could try chewing on a piece of peppermint gum, however, it is most effective when used as a tea. Once again ensure you’re drinking plain tea without any added sugars.

20. Apple Cider Vinegar

Apple cider vinegar is known to help promote a healthy gut. It can be used as a preventative measure but it can help if you’ve come down with the flu too!

Some of the unfortunate flu symptoms are abdominal pain and apple cider vinegar is known to help fight gas and cramps. It is important to note it’s best to consume ACV in a diluted form otherwise it could actually wreak havoc in your body. It’s recommended that you drink a mixture of 1 tablespoon of honey with 1 tablespoon of ACV in 1 cup of warm water.


21. Homemade Ginger Candies

Previously we talked about how ginger can help curb nausea, specifically with the stomach flu. If you’re tired of drinking ginger tea then give these homemade ginger candies a try!

This recipe will help you make both ginger chews and hard ginger candies. They’re quite simple to make and can store for several weeks. Ensure you have these prepared before the stomach flu hits your household!

22. Charcoal Gummies

Activated charcoal could be an excellent remedy for the stomach flu. When you consume activated charcoal it can pull out toxins and flush them out of the body. Along with activated charcoal, grape juice has been known to help ease the flu too. While the grape juice remedy may just be an old wives tale, many parents claim it’s the only thing their child can keep down when battling the flu.

These charcoal gummies contain both activated charcoal and grape juice. Keep in mind when searching for a grape juice you purchase one that is 100% grape juice that doesn’t contain any added sugars. Form the gummies in fun shapes so your kids will feel encouraged to eat their remedy candies!

23. Flu Fighter Chicken Noodle Soup

This chicken noodle soup is more than your traditional grandmother’s recipe. It contains a few upgrades that make it an excellent meal when combating the flu.

Firstly, the broth will help add protein and fat into your body without upsetting your stomach. Further, this soup is infused with lemon juice which both helps enhance the flavor of the soup but also provides your body with vitamin C which in turn makes your immune system strong. Lastly, it’s also chock full of other healthy ingredients such as chopped carrot and sliced chicken breasts.

24. Turmeric Flu Buster Smoothie

Whether you’re trying to ward off the flu or you are trying to restore your body while experiencing the flu this smoothie would be a great option for you. This immune-boosting smoothing is thriving in healthy ingredients!

Firstly, it contains plain yogurt which is full of probiotics. Secondly, it contains loads of vitamin C from orange juice, frozen pineapple, and mango. Further lemon juice keeps the immune system strong and helps neutralize any free radicals in the body. Lastly, turmeric is full of antioxidants which also helps to build a strong and healthy immune system.


25. Flu-Fighting Kale And Mint Soup

This is another excellent soup option. Fuel your body with wholesome ingredients to try and restore your body back to normal as soon as possible!

The base of this soup is chicken stock and the only fresh ingredients you’ll need are baby kale and fresh mint leaves. It has a subtle flavor that makes it extremely delicious but without wreaking havoc on your stomach. Before serving, top the soup with a dollop of Greek yogurt! For more recipes that can help battle a cold or the flu read HERE.

Forkly Team

Keeping you relevant with fresh food news, trends, kitchen hacks and what to put in lunch sacks, Forkly offers you a healthy serving of lifestyle-friendly recipes, diet tips, tutorials, dining recommendations, party menus and oh so much more.

On New Year’s Eve, revelers around the globe celebrate new beginnings with dinners and parties with the ones they...
If you grew up with a pressure cooker in your household, you may have mainly made rice and soup in it!
Shrove Tuesday is when pancakes are traditionally eaten, also known as Pancake Tuesday!
Do you load your short stack up with butter and syrup? Or do you prefer your flapjacks with jam and whipped cream?
Don't you wish that you could dump a bunch of ingredients into a pot and walk away and then return to a scrumptious supper?
If you're following the Keto diet, there's one sort-of holiday that can be extra depressing and is none other than Pancake...
St. Patrick's Day is just weeks away and it's never too early to start planning! Whether you're hosting a St.
Making St. Patrick's Day fun for kids is a high priority for many parents.
When you follow a restrictive diet, the hardest part about any holiday can be the food options.
Switching to any new diet can be difficult. Often, you're forced to give up the foods you love but I believe the key to success is...
If you're like me, odds are you've jumped onto the Instant Pot bandwagon!
Make Easter fun for kids by whipping up cool and festive snacks.
25 Lunches You Can Make Ahead for the Week