What to Eat with the Stomach Flu: Food Lists & Meal Plan

Updated in March 2023

When treating a stomach flu, it is important to eat foods that are easy to digest, like white foods, white bread and tapioca. You can also eat cooked fruits and vegetables without the peel, like apples, pears, squash and eggplant. 

It is important to avoid foods that are high in fiber, like whole grains, and raw fruits or veggies with the peel. You should also avoid high fat foods, like fried food or fast food, as these can be more difficult to digest and stimulate more bowel movements, leading to malaise and diarrhea. 

A stomach flu is generally cause by a virus that leads to gastrointestinal symptoms in adults or children. It is associated with vomiting, diarrhea, bloating, abdominal camping and fever.

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Recommended foods

Foods that you eat during a stomach flu should be low in fiber and fat, such as: 

  • Low-fiber grains: like white rice, corn flour, white bread and white pasta 
  • Fruits, like apples, pears, bananas, guava, peaches and melon (preferably without the peel or seeds, and cooked) 
  • Vegetables, like carrot, pumpkin, green beans, and squash (preferably peeled and cooked) 
  • Lean protein, like skinless chicken, white fish, turkey and tofu 
  • Tubercles, like potato, celery, yams, sweet potato and tapioca
  • Lactose free dairy, like milk, cheese and yogurt without lactose 
  • Vegetable-based milks, like rice milk, oat milk or almond milk 
  • Water, which should be portioned in small quantities throughout the day to prevent dehydration 

In addition, some teas (like chamomile, ginger and fennel teas) can also be consumed when treating a stomach flu. These teas specifically help to relieve nausea and vomiting. 

You should eat 5 to 6 small meals per day to aid with easy digestion and to prevent nausea and vomiting. 

What to eat when vomiting

If you are also vomiting, you should avoid eating food and drinking small amounts of fluids every hour. Once you are able to tolerate water, you can start reintroducing solid food in very small portions. 

3-day meal plan for stomach flu

The following table outlines a sample meal plan you can use to formulate your stomach flu diet: 


Day 1 Day 2 Day 3

1 cup of fennel tea + 1 tapioca with lactose-free white cheese 

1 serving of porridge with 300ml of lactose-free milk or milk alternative, cinnamon and 1 teaspoon of honey 

1 cup of mint tea + 1 french roll with 1 tablespoon of cottage-free cottage cheese 

Morning snack

1 peeled guava fruit, baked without added sugar 

1 peeled apple, baked with cinnamon

1 peeled pear, baked without added sugar 


2  tablespoons of white rice + 1 fillet of white fish, grilled + 3 tablespoons of stir-fried green beans + 1 slice of melon 

1 chicken thigh (skinless), stewed + 3 tablespoons of mashed potatoes + 2 tablespoons of cooked squash and carrots + 1 peeled peach 

1 chicken breast, grilled + 3 tablespoons of diced, cooked celery + 3 tablespoons of green beans, stewed + 1 slice of pineapple 

Afternoon snack 

1 banana

1 peeled guava

1 peeled apple, baked without added sugar


1 plate of soup with beef, carrots, squash, potatoes and green beans 

2 tablespoons of white rice + 3 tablespoons of green beans and carrots, stewed + 1 fillet of white fish, stewed 

1 plate of chicken soup with chicken breast, carrots, white rice and squash 

Evening snack

1 plate of porridge with 200ml of milk alternative and cinnamon 

1 lemon balm tea + 1 peeled pear, baked without added sugar 

1 cup of rosemary tea + 1 banana 

This meal plan is just a model, as quantities and food items can vary depending on age, sex, weight and current health status. Therefore, you should consult a registered dietitian to determine a meal plan that is most suited for your health needs. 

Foods to avoid 

Foods to avoid when treating a stomach flu are high in fibers that are easily to digest, high in lactose and high in fat. Some examples include: 

  • Laxative fruits: papaya, oranges, plums, avocado, figs and kiwi 
  • Dried fruits: raisons, dried apricots and dates
  • Seeds and nuts: chia seeds, pumpkin seeds, walnuts and peanuts 
  • Leafy greens: arugula, lettuce, spinach, kale, and  chards  
  • Dairy products with lactose: yogurt, milk, cheese and butter 
  • High-fat foods: ice cream, french fries, hamburgers, pizza and salty, packaged snacks 
  • High-sulfur foods: broccoli, cauliflower, asparagus, onions, parsnips, garlic, brussel sprouts, beans and eggs 
  • Cold-cuts: mortadella, salami, prosciutto and sausages 
  • Sauces: ketchup, mayonnaise, and mustard
  • High-fat proteins: bacon, beef, lamb, duck and pork
  • Sweets: honey, sugar, cakes, cookies, chocolate, soda and processed juices
  • Caffeinated drinks: coffee, black tea, green tea and yerba mate 

You should also avoid natural fruit juices, as they are high in fructose, which stimulates intestinal contractions and can worsen bouts diarrhea

What to eat after a stomach flu

You should return to a health and balanced diet after a stomach flu and slowly reintroduced the "avoided" foods, like fruits, vegetables, grains and low-fat dairy products.