Foods To Eat and Those To Avoid After Food Poisoning

Key takeaways:

• Food poisoning occurs as a result of eating contaminated food, causing gastrointestinal symptoms like nausea, vomiting, diarrhea, and pain.
• If you experience food poisoning, it may be best to avoid greasy, spicy, sugary, and dairy-based foods to prevent stomach irritation.
• Include probiotics like yogurt, kefir, or miso to restore healthy gut bacteria.
• Stay hydrated with water, clear broths, and oral rehydration solutions.
• Gradually reintroduce bland foods like rice, bananas, applesauce, and toast.

Food poisoning is an illness caused by a digestive system infection, typically resulting from consuming contaminated food or beverages. In most cases, the food contamination is caused by viruses, bacteria, or parasites, but sometimes harmful chemicals can also lead to food poisoning.

Food poisoning is usually a short-term illness; most people recover without medical treatment. However, in some instances, it can be acute, leading to serious issues such as severe dehydration that require medical intervention.

The common signs of food poisoning include diarrhea (sometimes with blood), vomiting, stomach pain, fever, and headaches.

Your digestive system becomes sensitive after food poisoning and needs time to heal. As such, the foods you eat after food poisoning matter. Eating the wrong foods can further irritate your stomach, worsen symptoms like diarrhea or nausea, and slow your recovery.

After experiencing food poisoning, eating bland diets that are gentle on your stomach, are easy to digest, and help restore lost nutrients and fluids is essential. 

Common examples of foods to eat after an episode of food poisoning include:

1. Clear broths

When you have food poisoning, your body loses a lot of fluids and electrolytes. Clear broths are gentle on the stomach and provide electrolytes and fluids without being heavy. Add sodium in a controlled amount, and avoid adding too much spices.

2. Bananas

Bananas are easy to digest and rich in potassium. If you can not consume them as a whole, then mash them for easy consumption. They help to replace the lost electrolytes.

3. Fruit juices

Diarrhea during food poisoning may lead to dehydration. Drink plenty of fresh fruit juices containing many fibers to avoid this situation and calm your gut. Add water to dilute the juice so the stomach can easily digest it. These juices help restore fluids and electrolytes.

4. Rice

Rice is rich in starch and helps to bind stool. They are easy to digest. However, it should be cooked plain, without spices or oils, to avoid further stomach upset.

Start with small portions to see how your body reacts, and you can pair it with other mild foods like bananas or boiled potatoes if tolerated. 

5. Yogurt

Yogurt contains probiotics- beneficial bacteria that can help restore the natural balance of gut flora after a stomach upset. Avoid adding sugar to your yogurt.

6. Boiled potatoes

Potatoes provide a lot of energy and nutrients without being heavy on your digestive system. For easy digestion, boil them till soft, and do not add butter or spices to them.

7. Soluble fiber foods

Ingest a diet rich in soluble fibers, such as oatmeal and applesauce. Soluble fiber helps to absorb excess fluid in the GIT, thereby calming diarrhea and improving digestion.

8. Carrots

Eat boiled or steamed carrots, which are easy to digest and rich in vitamins. Make sure they are cooked soft to avoid straining the stomach.

Foods to avoid after food poisoning

Food poisoning may make your digestive system sensitive. Therefore, avoiding foods that irritate your stomach, worsen symptoms, or slow recovery is important.

• Avoid spices such as chili peppers and hot sauce, which can worsen nausea or diarrhea.
• Foods containing high fat are difficult to digest and can worsen stomach pain or cause diarrhea, such as fast or fried food.
• Avoid milk, cheese, cream, and ice cream as they contain lactose, which an irritated stomach cannot digest properly.
• Avoid sugary foods and drinks as they can draw water into the intestines, worsening diarrhea.
• Avoid drinks containing caffeine and alcohol as they are diuretics, which will increase urination and worsen dehydration.
• Avoid citrus fruits because their acidic nature irritates the stomach lining.
• Avoid processed foods because they often contain preservatives and other ingredients that can irritate the stomach.
• Avoid carbonated beverages like soda water, which can cause bloating and discomfort.
• Sometimes, fiber, especially insoluble fiber, can be difficult for the digestive system to handle when it is irritated or inflamed. It may increase bloating and worsen diarrhea.

Foods to restore gut health and boost immunity

Food poisoning can disrupt the natural balance of bacteria in your gut microbiome, which plays a crucial role in digestion, immune system function, and overall health. When this balance is disturbed, it can weaken the immune system and slow recovery.

Certain foods can help restore a healthy microbiome and support your immune system. These include:

Probiotic-rich foods

Probiotics are live beneficial bacteria that can replenish the gut microbiome. They are usually found in: 

• Yogurt
• Fermented milk (Kefir)
• Fermented vegetables (kimchi)
• Pickles.

Prebiotic foods

Prebiotics are fibers that feed beneficial gut bacteria, helping them grow and thrive. These are found in:

• Bananas 
• Oats
• Garlic 
• Onion
• Apple.

Foods that boost the immune system

These foods provide essential nutrients to strengthen your immune response. These include:

• Citrus fruits
• Leafy green vegetables
• Ginger
• Turmeric.

Other tips for recovery after food poisoning

Recovering from food poisoning requires more than just eating the right foods. Here are some tips for a speedy recovery to restore your overall health:

• To prevent dehydration, keep yourself hydrated by drinking plenty of fluids like water or taking oral rehydration solution (ORS).
• Get proper rest and sleep as your body needs energy to fight infection and heal.
• After your stomach settles, start with bland, easy-to-digest foods like toast, rice, or bananas before starting a regular diet.
• Consume small, frequent, bland meals and watch for tolerance. If tolerated, increase consistency and frequency.
• Avoid spicy, fatty, and high-fiber foods temporarily.
• Practice good hygiene, such as washing hands thoroughly, especially after using the bathroom or handling food. Sanitize surfaces and utensils.

How to prevent food poisoning

Here are some helpful tips to help you prevent food poisoning:

• Wash hands thoroughly with soap and water before handling food and after using the bathroom.
• Cook foods properly to kill harmful bacteria.
• Store perishable items in the refrigerator or freezer immediately and at the correct temperatures.
• Avoid cross-contamination by using separate cutting boards and utensils for raw meat, poultry, and seafood.
• Wash fruits and vegetables properly before eating or cooking.
• Do not consume raw or undercooked eggs, seafood, and meat.
• Check expiration dates and avoid eating spoiled or expired food.
• Sanitize kitchen surfaces, utensils, and appliances.
• Avoid leaving perishable foods at room temperature for more than two hours.
• Avoid high-risk foods like unpasteurized milk, soft cheeses, and deli meats.
• Drink clean and safe water.
• Follow food safety practices when eating at restaurants or buying street food.

Seeking medical care for food poisoning

You should seek medical attention for food poisoning if you experience any of the following:

• Persistent vomiting, which makes fluid retention possible
• Severe diarrhea lasting more than 3 days.
• Bloody stools or vomit.
• Signs of dehydration, such as dry mouth or dizziness.
• High fever above 101°F (38.3°C).
• Symptoms lasting more than a week, even if mild.
• Vulnerable individuals like pregnant women, infants, the elderly, or immunocompromised individuals should consult a doctor promptly.