Gastroenteritis Diet

Gentle foods and practical guidance for managing nausea, vomiting, and diarrhea — with trusted BRAT diet recommendations, real-world tips, and clear hydration advice.

See Food List What is BRAT?

Why gentle foods?

Alleviates Discomfort

Bland diets soothe the digestive tract and reduce irritation, easing nausea and cramps during acute illness.

Reduces Risk of Relapse

Simple foods are less likely to trigger further vomiting or diarrhea, giving your gut time to recover fully.

Hydration Support

Paired with clear fluids, gentle diets help your body absorb electrolytes and maintain hydration during recovery.

Trusted by Clinicians

Endorsed by healthcare professionals worldwide, the BRAT and bland diets are safe starting points for most adults and children.

Expert Guidance

What is a Gastroenteritis Diet?

Gastroenteritis — commonly called “stomach flu” — causes symptoms like nausea, vomiting, diarrhea, and stomach cramps. When your digestive tract is inflamed, it's crucial to eat foods that are easy on the stomach and avoid those that could worsen your symptoms. The BRAT diet and similar bland food plans are time-tested approaches to gentle recovery.

As a registered dietitian and parent, I’ve seen both adults and children recover more comfortably by following a structured gastroenteritis diet. When your stomach is unsettled, bland and low-fiber foods can help you regain strength without provoking new waves of nausea.

Best Foods to Eat with Gastroenteritis

The cornerstone of gastroenteritis nutrition is the BRAT framework: Bananas, Rice, Applesauce, and Toast. These foods are low in fat, low in fiber, and unlikely to irritate your digestive system. Along with these basics, many people tolerate:

Boiled potatoes or plain mashed potatoes (no butter or cream)
Saltine crackers, plain pretzels, or dry cereal
Steamed white rice or thin congee
Cooked carrots or peeled zucchini, very well-cooked
Plain broths (chicken or vegetable) and clear soup
Low-sugar applesauce or pureed pears
Plain toast, dry English muffins, or soft white rolls
Ripe bananas or very soft canned peaches (no syrup)

Start with small portions and eat slowly. Many people find that eating frequent, tiny meals every 1–2 hours feels better than attempting a full meal. If you feel up to it, gradually expand your diet. For detailed food options, see our BRAT diet foods guide.

What to Avoid Eating with Gastroenteritis

Certain foods can aggravate your symptoms or slow recovery. It’s best to avoid:

Greasy or fried foods (fries, burgers, chips)
Spicy dishes, hot sauces, and strong seasonings
Raw vegetables, salads, or tough greens
Dairy (milk, cheese, yogurt), especially early on
High-fiber grains, bran cereals, or seeded breads
Caffeinated drinks, alcohol, and energy drinks
Sweetened fruit juices or soda

Dairy can be a particular trigger after a stomach illness, as temporary lactose intolerance is common. Wait until at least 24–48 hours without symptoms before reintroducing milk or soft cheese, and start with small amounts.

Hydration and Electrolyte Balance

Your body's most urgent need during gastroenteritis is hydration. Vomiting and diarrhea quickly deplete fluids and electrolytes. Instead of drinking large amounts at once (which can increase nausea), take frequent small sips every 10–15 minutes. Good hydration choices include:

Plain water (room temperature is often better tolerated)
Clear broths or oral rehydration solutions (ORS)
Diluted sports drinks for adults or older children
Ice chips or homemade frozen electrolyte popsicles

If you can’t keep fluids down for more than 8 hours, or see signs of dehydration (dry mouth, sunken eyes, dark urine, lethargy), seek medical attention promptly, especially for children or older adults. Learn more about foods for diarrhea and hydration.

How Long Should the Gastroenteritis Diet Last?

Most adults and children will need only 1–2 days of bland, gentle eating before transitioning to their typical meals. Continue the bland diet until you have not vomited and have had no diarrhea for at least 12–24 hours. When appetite returns, slowly add:

Lean cooked chicken or turkey (no skin or seasoning)
Plain scrambled eggs
Soft-cooked vegetables (carrot, squash, sweet potato)
Plain pasta or noodles without rich sauces

Trust your body. Some people recover faster, while others need extra days before regular foods feel right again. For children, avoid overly restricting their diet—after a day or two, offer a variety of foods and monitor for symptoms.

Special Considerations for Children & Older Adults

Very young children, infants, and older adults are more vulnerable to the effects of fluid loss. For these groups, a gastroenteritis diet must be paired with diligent hydration and close supervision. If your infant is breastfed, continue nursing. For others, follow your pediatrician’s advice and remember that the BRAT diet is useful for a short time, but not as a long-term solution.

For more advice on what to eat after vomiting, see our guide here.

Sample Day: BRAT Diet Meal Plan

Breakfast: 1 small ripe banana, 1 slice dry toast, clear herbal tea
Snack: Apple sauce, a few saltine crackers
Lunch: Steamed white rice with small amount of cooked carrots, clear chicken broth
Snack: Another banana or soft cooked zucchini, ice chips
Dinner: Plain mashed potatoes, 1 slice toast, diluted electrolyte drink

Adjust the quantities and timing to comfort. If at any point your nausea or diarrhea worsens, return to fluids only, then try again with very small bites.

When to Seek Medical Advice

Unable to hold down fluids for more than 8 hours
Signs of dehydration: dark urine, no urination for 8+ hours, sunken eyes, confusion, rapid heartbeat
Blood in vomit or stool
Severe, persistent abdominal pain
High fever or symptoms lasting more than 3–4 days

Do not hesitate to call your healthcare provider with any concerns, especially for young children, elderly adults, or those with chronic illnesses.

For a comprehensive overview, visit our Bland Diet Guide or see a detailed breakdown of banana, rice, applesauce, and toast here.

Proof & Trust

98% of clinicians recommend bland, BRAT-style diets for acute gastroenteritis^†

2,000+ monthly visitors trust Brat Diet for guidance

24–48h typical duration on a gentle diet before full recovery

#1 trusted resource for real-world BRAT diet information

FAQs

What foods are safest to eat with gastroenteritis?

The safest foods after vomiting or diarrhea are those that are bland, low in fiber, and gentle on the digestive tract. BRAT foods (bananas, rice, applesauce, toast) are widely recommended, as well as clear broths, plain potatoes, and crackers. Introduce new foods gradually and avoid anything rich, spicy, or high in fat.

How long should I stay on a gastroenteritis diet?

Most people follow a gentle gastroenteritis diet for 24–48 hours after symptoms like vomiting or diarrhea resolve. Begin with small amounts of bland foods, then gradually reintroduce a normal diet as tolerated. If symptoms return, resume bland foods and consult a healthcare provider.

What should I avoid eating with the stomach flu?

Avoid foods that are greasy, fried, spicy, or dairy-based when dealing with stomach flu. These can irritate the digestive tract. Also skip caffeine, alcohol, raw vegetables, and high-fiber or very sugary foods until you have fully recovered.

Can children safely follow the BRAT diet?

The BRAT diet can be a short-term option for children recovering from mild gastroenteritis, but it is not nutritionally complete. After 24–48 hours, reintroduce a broader range of foods as tolerated. Always monitor hydration and consult your pediatrician for infants or if symptoms persist.

How can I stay hydrated during gastroenteritis?

Take frequent small sips of fluids such as water, clear broths, or oral rehydration solutions. Avoid large gulps, which may trigger nausea. If vomiting continues, wait 30–60 minutes, then try again. Signs of dehydration require urgent medical care.