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How to Restore Your Gut Health After Stomach Flu

Revitalize Your Gut: Essential Steps to Restore Health After Stomach Flu


As you have experienced stomach flu, your gut microbiome, an ecosystem of bacteria in your digestive tract has likely been thrown out of balance. 

Restoring your gut health after such an event is crucial not just for digestion but for your overall health and well-being. 

Here are some tips you can revitalize your gut health systematically and effectively.

1. Drink Fluids

The foremost step in restoring gut health after a stomach flu is to hydrate. The body loses a substantial amount of fluids during bouts of vomiting and diarrhea. It’s essential to replace them to help your gut regain its balance and to prevent dehydration. 

Begin by sipping water regularly, little by little. You can also sip on herbal teas like peppermint or ginger, which may soothe your stomach. Beverages such as broths can be both nourishing and hydrating. 

If water is too tedious, consider adding a splash of fruit juice for a touch of flavor, but avoid high sugar content. Steer clear of caffeine and alcohol during this recovery phase as these can dehydrate you further and potentially irritate your gut lining.

2. Eat Soft Bland Foods

Your stomach and intestines will be sensitive after a stomach flu attack. Therefore, reintroducing food should be done cautiously. Stick to foods that won’t aggravate your digestive system. 

Soft, bland foods will be your allies in this healing process. Options include things like cooked cereals, like oatmeal or cream of wheat, which are comforting and easily digested. 

Applesauce is another gentle alternative, providing some nutrition without overwhelming your stomach. Plain rice or pasta can also be good starting points as they are low in fiber and unlikely to cause distress. 

When you eat these foods, do so in small portions and wait to see how your body responds before having more. Rushing into a regular diet can reverse your recovery progress and lead to further gut irritation.

The key to reintroducing solid foods is to listen carefully to your body’s signals. Gradually increase the quantity and variety of foods as your digestion returns to normal.

3. Take Probiotics

The beneficial bacteria in your gut, which may have been depleted during the stomach flu, play a vital role in digestion, immune function, and overall health. 

To replenish these helpful microorganisms, consider taking a probiotic supplement. Probiotics contain live bacteria and yeasts that can restore the natural balance of your gut flora. 

When selecting a probiotic, look for a high-quality product with multiple strains of bacteria, as diversity is beneficial for gut health. Check the expiry date and storage requirements, as these supplements contain living organisms that can lose their effectiveness if not properly maintained.

Taking probiotics can also be a gradual step. Begin with a lower dose to see how your body responds and then increase to the recommended dosage as advised. 

Probiotics can be particularly effective when taken on an empty stomach, as the acidic environment of a full stomach may kill many of the beneficial bacteria before they reach your intestines.

4. Eat Beneficial Bacteria-Boosting Foods

As your stomach begins to settle and you can manage more than just soft, bland foods, it’s time to think about what you can eat to naturally boost your gut microbiome. 

Prebiotic and probiotic foods are what you’re aiming for. Prebiotics are types of fiber that the human body cannot digest, but they serve as food for probiotics—the good bacteria in your gut.

Start slowly with foods rich in prebiotics, such as bananas, onions, garlic, and asparagus, ensuring that they are cooked and easy to digest. Keep in mind that too much fiber too soon can be hard on your system. 

As for probiotics, fermented foods are your best bet. Yogurt with live active cultures, kefir, sauer kraut, kimchi, and miso are excellent options. 

Fermented foods have been through a process where natural bacteria feed on the sugar and starch in the food, creating beneficial enzymes, b-vitamins, omega-3 fatty acids, and various strains of probiotics.

Adding these foods into your diet should not be rushed. Introduce them one at a time and in small amounts to see how your gut reacts. 

For instance, start with a small serving of yogurt to assess tolerance before moving onto something more adventurous like kimchi, which is spicier and might be more challenging for a sensitive gut.

The combination of prebiotics and probiotics creates a symbiotic relationship that can help repair your gut lining and restore the proper balance of intestinal flora. Not only do these foods support gut health, but they also enhance immune function, which is especially important post-stomach flu.

5. Implement a Gradual Return to Normal Diet

As your gut health improves, you can begin expanding your diet beyond bland and soft foods. However, this progression should be slow and careful. Start by introducing new foods one at a time, allowing a day or two in between to monitor how your body responds. 

Foods that are high in fiber can be beneficial for your gut health, but they should be incorporated cautiously. High-fiber foods like whole grains, fruits, and vegetables support the growth of healthy bacteria in your gut, but after stomach flu, your digestive system may be more sensitive. 

Begin with easily digestible fruits like bananas and cantaloupe, and then slowly add in more fibrous options such as cooked carrots or a few slices of apple with the peel on.

Whole-grain products and legumes should follow a similar pattern of gradual introduction. Begin with small amounts of whole-grain bread or pasta, as well as legumes like lentils or chickpeas. Observe how you tolerate these before adding larger servings or more complex grains like barley or quinoa.

6. Monitor Your Body’s Responses

Throughout your recovery and dietary reintroduction, closely monitor how your body responds to each step. If certain foods lead to bloating, gas, or any discomfort, dial back and give your gut more time to heal. 

This doesn’t necessarily mean you’ll never be able to eat those foods; it just means your digestive system isn’t quite ready for them yet.

Keeping a food diary can be a helpful way to track which foods work well for you and which don’t. Note what you’re eating, the portion sizes, and how you feel afterwards—in terms of digestion, energy levels, and general wellbeing. 

This will help you pinpoint any foods that might be triggering adverse reactions and track your progress toward restoring your gut health.

For example, if you note increased gas or bloating after eating a particular food, you may need to wait a bit longer before reintroducing it into your diet. 

Conversely, if you find that certain foods seem to settle well and even improve your gut comfort, those can become staple components as you continue to rebuild a healthy diet.

7. Limit Stress and Get Adequate Rest

Your body’s ability to heal, including your gut, is significantly impacted by stress and sleep quality. Stress can lead to increased gut sensitivity and permeability, sometimes referred to as a “leaky gut.” 

To support your recovery after stomach flu, engage in stress-reduction activities such as gentle yoga, meditation, or deep-breathing exercises.

Also, ensure you are getting enough sleep. Quality rest allows your body to repair tissues and restore balance, including in your gut. Creating a calming bedtime routine can improve your sleep, whether that includes reading, taking a warm bath, or practicing relaxation techniques.

8. Avoid Certain Foods and Habits

During your recovery, there are certain foods and habits you should avoid, as they can

irritate your gut or slow down the healing process. 

Highly processed foods, spicy dishes, and those high in fat can be tough on a recovering digestive system. Also, dairy products can be difficult to digest, particularly if your stomach flu has temporarily reduced your body’s ability to produce lactase, the enzyme needed to break down lactose.

Be mindful of non-food factors as well. For instance, eating in a hurry or not chewing your food thoroughly can introduce more air into your digestive system and result in bloating. Be sure to eat in a relaxed environment and chew your food slowly to aid digestion.

9. Seek Professional Advice

If you find that your symptoms are persisting or if you have any concerns during your gut recovery journey, do not hesitate to seek professional medical advice. A healthcare provider can offer guidance specific to your situation and may suggest diagnostic tests to rule out other conditions.

Nutritionists or dieticians can also provide tailored plans to help restore your gut health. They can recommend specific foods, supplements, or probiotics based on your needs and any food sensitivities you may have.


Recovering your gut health after a stomach flu requires patience, vigilance, and a gradual approach to reintroducing foods and beverages. 

Make hydration a priority, and ease your way back into eating with soft, bland foods that won’t irritate your recovering gut. Introduce probiotic-rich foods and prebiotic fibers slowly to foster the growth of beneficial bacteria. 

As you progress, widen your diet carefully, bringing in a variety of nutrient-rich foods that support gut health. 

Keep a close eye on how your body reacts to each new addition. Remember that your gut is unique, and so is your healing process. Prioritize stress management and ample rest to create an environment conducive to healing. Steer clear from foods and behaviors that add strain to your digestive tract. 

If you’re ever in doubt or if improvement seems elusive, professional help can make a significant difference. A tailored plan from a healthcare provider or dietitian can help ensure you are on the right track to restoring your gut health.

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