The Best Foods to Eat After Vomiting To Settle Your Stomach

Key takeaways:

• Vomiting can happen for a bunch of reasons, like infections or bad food.
• After vomiting, it’s best to stick to bland foods. Foods like bananas, rice, and toast are gentle on your stomach and can help restore your energy. Applesauce is also a nice food option after vomiting because it can help restore your bowels.
• Wait at least an hour after throwing up before eating anything.
• Don't forget to drink! Staying hydrated is important. Water, electrolyte drinks, or coconut water are good choices after vomiting before you eat anything solid. 
• If you keep throwing up or feel discomfort, it might be time to see a doctor. 

Throwing up is discomforting. But eating the right foods can help you feel better. Just remember, your stomach needs a little time to calm down. Jumping back into solid food too soon could make you feel queasy again. 

In this article, we’ll talk about which foods can help you recover after vomiting, the foods to avoid, and how to get back to feeling normal.

Best foods to eat after vomiting

Some dietitians recommend starting with the Bananas, Rice, Applesauce, and Toast (BRAT) diet because these foods are easy to digest and easily tolerated. However, these foods lack key nutritional elements like protein, fats, and fiber and should not be relied on as key foods for a long time.

Since your body is recovering, it’s best to choose foods that won’t stress your digestive system.

Below are some ideas on the best foods and drinks to take after vomiting.

1. Banana

Bananas are a staple in the BRAT diet because they’re easy to digest and rich in potassium, which helps prevent dehydration. Their fiber content also aids digestion without irritating the stomach.

A medium banana provides energy-boosting carbohydrates, replenishes lost potassium to prevent dehydration, and contains fiber to support digestion. It also offers vitamin B6, which helps your body convert food into energy, making it a gentle but nourishing choice for recovery. 

If you want to take bananas after vomiting, take small bites and combine them with other bland foods. 

Avoid eating banana chips and unripe bananas, as they are harder to digest and may irritate the stomach, making recovery from vomiting more difficult.

2. Rice

White Rice is a great post-vomiting food because it’s mild, low in fiber, and unlikely to trigger nausea. It also helps absorb excess stomach acid, reducing irritation.

However, brown rice contains more fiber and may be harder to digest.

Rice is low in fiber and binds stools, helping control diarrhea. Its bland nature also makes it easy on an irritated stomach.

A cup of cooked white rice is an energy-boosting food that provides carbohydrates to restore lost strength, protein to support recovery, and a small amount of fiber for easy digestion.

The primary reason rice is recommended after vomiting is that it is bland and easy to digest, helping to soothe the stomach and restore lost energy. It also contains iron, which helps produce red blood cells and prevent fatigue.

It is best to start with small portions, cook until soft, and avoid using spices.

3. Applesauce

Applesauce is a good source of simple carbohydrates. It is gentle on the stomach and contains pectin, which can help firm up stools when vomiting is combined with diarrhea.

One cup of unsweetened applesauce is a soothing, easy-to-digest option that provides quick energy from natural sugars and carbohydrates. Its fiber content supports digestion and gut health, while vitamin C helps strengthen the immune system, making it a gentle and nourishing choice for recovery.

To avoid stomach irritation, keep it unsweetened. Begin with a small spoonful and avoid spicy or flavored applesauce.

4. Toast

Plain toast (without butter or jam) is another good option. It’s easy to digest and provides carbohydrates for energy. Apart from being simple to digest and stomach-friendly, it prevents irritation and vomiting.

A single slice of plain white toast is a light and easily digestible food that provides carbohydrates for energy, a small amount of protein to aid recovery, and B vitamins to support metabolism. Its mild fiber content helps prevent stomach irritation, making it a simple yet effective option after vomiting.

To avoid stomach irritation, eat it plain or with other bland foods. Toast lightly.

5. Crackers

Crackers are simple, dry foods (usually in the form of light biscuits) that can help relieve nausea and restore energy after vomiting. They are bland, non-irritating, and absorb stomach acids.

Always choose plain saltine or soda crackers over flavored or whole-grain varieties, which may be harder to digest.

A single serving of plain saltine crackers:

• Contains calories
• Carbohydrates provide quick energy. 
• Low in protein – (mild support for tissue repair).
• Sodium helps replenish electrolytes lost during vomiting.
• Low fibre (aids digestion)

6. Herbal teas (ginger or peppermint)

Ginger naturally reduces nausea. Drinking ginger tea can calm your stomach and prevent further vomiting. It contains anti-inflammatory properties that can soothe the stomach lining.

Use fresh ginger or one ginger tea bag, avoid adding sugar, and drink warm, not hot.

Peppermint tea contains menthol which may help to relax digestive muscles and ease discomfort. It can relieve stomach cramps and bloating.

Use fresh peppermint leaves or peppermint tea bags, and drink it warm. Avoid peppermint if you have acid reflux or an ulcer.

Both herbal plants promote hydration and contain naturally occurring compounds that aid digestion. To avoid irritation, avoid using sweeteners and drink slowly.

7. Oatmeal

If you’re ready for something heartier, oatmeal is a great next step. It’s soft, easy to digest, and packed with fiber and nutrients that support recovery. Choose plain, lightly cooked oatmeal with no added sugar.

Oatmeal is a nutrient-dense option that provides long-lasting energy without straining digestion. Its fiber helps regulate the gut, while its magnesium content can ease stomach cramps.

Cook gently with water or milk (avoiding heavy dairy milk), until soft, and avoid adding sugar or heavy toppings.

8. Plain boiled potatoes

Plain-boiled potatoes are an excellent choice after vomiting because they help restore electrolytes, are easy to digest, are non-irritating, and contain carbohydrates, which are required for quick energy.

One medium-cooked potato provides:

• Calories
• Carbohydrates for energy
• Protein (supports recovery)
• Fibre (gentle digestion)
• Potassium (replace lost electrolytes)
• Vitamin C promotes immune function and recovery
• B vitamins help with energy metabolism

9. Broth-based soups

Broth-based soups are a gentle, hydrating, and nutrient-dense option for recovery and digestion following vomiting. They are easy to digest but avoid spicy or creamy ones.

A cup of homemade chicken or vegetable broth contains:

• Calories (depending on ingredients)
• Carbohydrates (provides mild energy)
• Protein (helps tissue repair and recovery)
• Sodium (helps replenish lost electrolytes)
• Potassium prevents dehydration-related fatigue
• Collagen and amino acids (if made with bone broth) promote gut health and recovery

After vomiting, take small sips of clear broth, avoid strong seasonings, and pair with bland foods.

10. Coconut water

This natural electrolyte-rich drink can replenish fluids lost during vomiting. It is also gentle on the stomach and provides a light source of energy.

A cup of natural coconut water contains:

• Calories
• Carbohydrates
• Sugars (natural sugars, more digestible than processed sugar)
• Potassium which helps restore electrolyte balance
• Sodium which prevents dehydration and magnesium promotes muscle recovery
• Vitamin C which promotes immune function

Start with small sips, use pure coconut water, pair with bland foods, and avoid drinking too quickly.

Foods to avoid after vomiting

Avoid the following foods because they may aggravate nausea and irritation:

1. Dairy products (milk, cheese, ice cream) can be hard to digest after vomiting because they contain lactose which may worsen bloating and nausea.
2. Spicy foods may irritate the stomach lining and complicate recovery.
3. Greasy foods slow digestion and can cause bloating, making nausea worse. They also stimulate acid production, irritating an already sensitive stomach.
4. Acidic foods (such as citrus fruits, tomatoes, and vinegar) can irritate the stomach.
5. Caffeinated drinks (coffee, energy drinks, and soda) can cause dehydration and nausea.
6. Sugary foods (candy, cakes, and soda) can cause blood sugar spikes and exacerbate symptoms.

How to Help Recovery After Vomiting

To feel better quickly after throwing up, consider doing the following:

1. Maintain proper hydration. Take small sips of water, oral rehydration solutions (ORS), or electrolyte drinks.
2. Eat slowly. Begin with small, frequent meals to avoid nausea recurring.
3. Avoid strong smells and triggers, such as perfumes, fried foods, and strong spices.
4. Rest and avoid stress. Overexertion can delay recovery.
5. Try ginger or peppermint tea. This is proven to help reduce nausea.

When to seek medical attention for vomiting

While occasional vomiting is usually not a cause for concern, persistent vomiting could signal something more serious, like dehydration or an infection. If you notice symptoms like dizziness, dark urine, or vomiting blood, it’s time to see a doctor immediately. 

Consulting a doctor or health care provider is important to avoid a crisis after vomiting, as this symptom may be severe in some cases, and you may need serious attention. Seek medical attention if you experience:

• Vomiting that persist for 24 hours
• Signs of severe dehydration (dizziness, dark urine, dry mouth)
• Vomiting blood or material that looks like coffee grounds
• Severe stomach pain or fever over (38°C)
• Vomiting after a head injury or suspected poisoning

Final words

Vomiting can leave you drained, weak, and restless. But with the right foods, you can recover faster. Start with small, bland meals, stay hydrated, and pay attention to your body as you ease back into regular eating.

If symptoms persist or worsen, don’t hesitate to seek medical advice. Taking care of your digestive system after vomiting is just as important as treating the cause itself.