What should I eat and drink while recovering from food poisoning?

Recovering from food poisoning means giving your gut time to heal, staying hydrated and choosing easy-to-digest foods. Here’s what to eat and drink, how to pace your meals and when to get medical help.

How long does food poisoning last?
Most cases clear up on their own within 24–72 hours. Mild nausea, diarrhea or cramping often improve by day 2 or 3. If symptoms persist beyond 72 hours, worsen or you can’t keep fluids down, talk to a doctor promptly.

1. Focus on Hydration First

Loss of fluids and electrolytes is the biggest risk. Start with small sips and work up:

• Clear liquids (first 6–12 hours)
  • Water
  • Oral rehydration solutions (e.g., electrolyte mixes)
  • Weak, caffeine-free tea (peppermint or ginger)
  • Clear broths (chicken or vegetable)
• Gradually add more:
  • Diluted fruit juices (apple or white grape, 1 part juice to 3 parts water)
  • Coconut water (natural electrolytes)

Tip: Aim for 150–200 mL (5–7 oz) every 15–30 minutes. Watch for light-colored urine and steady output. If you’re urinating less than 3 times a day or feel dizzy, step up fluids or seek help.

2. Reintroduce Bland, Easy-to-Digest Foods

Once vomiting stops and you can keep liquids down for 4–6 hours, add solid foods slowly. Start with small portions and increase as tolerated.

Stage 1: BRAT Diet Basics

• Bananas
• Rice (plain, white)
• Applesauce (unsweetened)
• Toast (plain, white or sourdough)

These are low-fiber, starchy foods that put minimal stress on your gut.

Stage 2: Gentle Proteins and Vegetables

When Stage 1 feels okay, add:

• Plain crackers or saltines
• Boiled potatoes (no butter)
• Cooked carrots or peeled zucchini
• Scrambled or poached eggs (no added fat)
• Skinless, boneless chicken breast (boiled or baked)

Stage 3: Return to a Regular Diet

After 48–72 hours of tolerance:

• Lean meats (turkey, fish)
• Low-fat dairy (yogurt with live cultures can help re-populate gut bacteria)
• Whole grains (oatmeal, whole-wheat bread)
• Cooked fruits (pears, peaches)

3. Foods and Drinks to Avoid

While your gut recovers, steer clear of:

• Spicy or fatty foods (heavy on your digestive system)
• Dairy (except yogurt) until fully recovered
• High-fiber foods (raw vegetables, legumes, whole grains) early on
• Sugary, caffeinated or alcoholic drinks (can worsen dehydration)
• Artificial sweeteners (may cause bloating and diarrhea)

4. Tips for a Smooth Recovery

• Eat small, frequent meals (5–6 per day) rather than large portions.
• Rest as much as possible—your body needs energy to heal.
• Keep a symptom diary: note foods, times you eat and any reactions.
• Wash hands thoroughly and sanitize surfaces to prevent reinfection.

5. When to Seek Help

Most people recover without medical intervention, but get help if you experience:

• Signs of severe dehydration (dry mouth, sunken eyes, very dark urine)
• High fever (over 38.9 °C / 102 °F) lasting more than 24 hours
• Bloody or black stools
• Severe abdominal pain or cramping that doesn’t ease
• Diarrhea or vomiting lasting more than 72 hours

You might also consider a free, online symptom check, using the doctor approved Ubie Symptom Checker.

6. Preventing Future Episodes

• Keep perishable foods refrigerated at or below 4 °C (40 °F).
• Thaw frozen items in the fridge, never on the counter.
• Cook meats, poultry and eggs to safe internal temperatures.
• Wash produce thoroughly and discard any damaged parts.
• Practice good kitchen hygiene: clean utensils and cutting boards between uses.

Recovering from food poisoning takes patience and care. By focusing on hydration, starting with mild foods and gradually returning to your normal diet, you’ll be back to feeling like yourself in a few days.

If you develop serious symptoms or anything concerning, speak to a doctor right away.