Food poisoning happens when you consume food or water contaminated with harmful bacteria, viruses, or parasites. These germs can cause symptoms like stomach pain, diarrhea, and vomiting, leading to fluid loss and low energy levels. Staying hydrated and eating plain, nutritious foods can aid recovery.
First steps in recovery
After food poisoning, you may temporarily lose your appetite. A sensitive stomach can lead to vomiting after eating. It's important to take small sips of water throughout the day to stay hydrated and prevent further fluid loss.
if you can’t keep food down
It may help to rest your stomach by avoiding food for a short time. Once symptoms improve, slowly reintroduce food and liquids to support recovery.
What to eat and drink
Most people recover from food poisoning without medication. Drinking enough fluids and eating easily digestible foods can support healing.
Fluids
hydration is key
Dehydration is common with food poisoning due to vomiting, diarrhea, and fever. Replacing lost fluids is essential. Water, oral rehydration solutions (ORS), and other hydrating liquids can help.
oral rehydration solution
You can buy ORS or make it at home by mixing ½ teaspoon of salt, ½ teaspoon of baking soda, and 4 tablespoons of sugar in one liter of clean water.
other fluids to try
Clear broth, popsicles, Jell-O, and pulp-free fruit juices may also help you stay hydrated and provide some energy.
BRAT diet
BRAT stands for bananas, rice, applesauce, and toast. These foods are bland and can be easier on the digestive system. They are often recommended temporarily when you're experiencing vomiting or diarrhea.
short-term only
Following the BRAT diet for a short time is safe, but long-term use may lead to nutrient deficiencies. Your body needs protein, vitamins, and other nutrients to recover.
what else to eat
In addition to BRAT, you may try other non-spicy, soft foods like plain boiled chicken or plain pasta. If you tolerate more variety, there’s no evidence that limiting your diet is beneficial.
Easy-to-digest foods
These foods are gentle on the digestive system and can help avoid triggering symptoms.
examples of gentle foods
-
Low-fat or fat-free dairy (if tolerated)
-
Eggs
-
Tofu
-
Lean meats
-
Cooked vegetables
-
Broth
-
Pudding
-
Cream of wheat
-
Diluted fruit juices
listen to your body
Everyone responds differently. If a food makes you feel worse, avoid it until you feel better.
Foods to avoid
Certain foods and drinks may make symptoms worse or irritate the stomach further.
high-fat foods
Fatty foods like fried or fast food are harder to digest and may strain the stomach.
high-sugar foods
Sugary foods draw more water into the bowel, worsening diarrhea. Avoid candy, sugary drinks, and sweetened juices.
spicy foods
Spicy meals can irritate the digestive tract and delay healing.
dairy products
After food poisoning, some people become temporarily sensitive to dairy. If you're lactose intolerant or sensitive, avoid milk and cheese until fully recovered.
caffeinated drinks
Caffeine increases fluid loss. Coffee, energy drinks, and some sodas may contribute to dehydration.
alcohol
Alcohol irritates the stomach and dehydrates the body, interfering with recovery.
When to see a healthcare provider
Most people recover within a few days. However, some symptoms may indicate a serious condition.
warning signs
-
Blood in stool
-
Diarrhea with inadequate fluid intake
-
Fever above 101°F (38.3°C)
-
Extreme thirst, dizziness, or fainting
-
Diarrhea lasting more than five days
-
Severe abdominal pain
Delaying care may lead to complications such as kidney or nerve damage, joint issues, or heart inflammation.
who is at higher risk
-
People with weakened immune systems
-
Individuals with IBD
-
Pregnant or breastfeeding individuals
-
Adults over 65
-
Children under 5
How to prevent future episodes
Food poisoning is preventable through good hygiene and food safety practices.
wash hands often
Always wash your hands before cooking, after handling raw meat, after using the bathroom, and after touching animals. Use hand sanitizer if water and soap aren’t available.
drink safe water
Only drink treated or chlorinated water. Avoid drinking from streams or unknown sources, even if it looks clean.
handle food safely
Avoid raw milk and products made from it. Discard expired foods or those with broken packaging or bulging cans.
wash and cook thoroughly
Clean fruits and vegetables before eating. Cook meats and eggs to safe internal temperatures. Use a thermometer to ensure proper cooking.
store food properly
Keep refrigerated foods below 40°F (4.4°C) and frozen items below 0°F (-17.8°C). Do not leave cooked food at room temperature for too long, as bacteria can multiply quickly.
A quick review
Recovery from food poisoning usually involves hydration, rest, and gentle nutrition. Most people don’t need special treatments. However, if your symptoms persist or worsen, contact a healthcare provider. Eating safe, nourishing foods and avoiding irritants can support faster healing and help prevent complications.
