Food poisoning can wipe you out in just a few hours. The cramps, diarrhea, vomiting, and fatigue leave you drained, and eating again often feels like the last thing you want to do. But choosing the right foods is one of the most important steps in your recovery.
The best foods to eat after food poisoning are easy to digest, help restore lost fluids and electrolytes, and support your gut’s healing process. According to the CDC, about 48 million Americans get sick from foodborne illness every year, with most cases caused by bacteria like Salmonella or E. coli. While many people recover within a few days, what you eat during that time can make a huge difference in how quickly you bounce back.
1. Clear Broth
Clear broth, whether chicken, beef, or vegetable, is one of the safest first foods after food poisoning. It’s hydrating, rich in sodium, and gentle on the stomach. Warm liquids can also ease cramping and make you feel more comfortable.
Choose low-sodium broth if possible, as high salt can be harsh on an empty stomach. Sip it slowly rather than gulping to avoid triggering nausea. You can also add a little white rice or well-cooked carrots to broth as you progress in your recovery.
2. Oral Rehydration Solutions
Vomiting and diarrhea cause your body to lose fluids and electrolytes quickly. Plain water is good for hydration, but an oral rehydration solution (ORS) is better for replacing sodium, potassium, and glucose in the right balance.
Packets are available in most pharmacies, but you can make your own by mixing 1 liter of water with 6 teaspoons of sugar and ½ teaspoon of salt. Sip throughout the day rather than drinking large amounts at once to avoid overloading your stomach.
3. Bananas
Bananas are mild, easy to digest, and a great source of potassium, which helps regulate muscle function and fluid balance. This makes them a top choice among the best foods to eat after food poisoning.
Eat them ripe and soft. You can mash them into oatmeal or mix with applesauce for a gentle, nutrient-rich snack. Bananas also contain soluble fiber, which can help absorb excess fluid in the intestines and reduce diarrhea.
4. White Rice
White rice is a bland, low-fiber carbohydrate that provides energy without stressing your digestive system. It’s especially useful when your body needs calories but you’re not ready for complex foods.
Cook it until very soft, and eat plain or with a small amount of broth for moisture. Avoid adding butter, oils, or heavy seasonings until your stomach has fully recovered.
5. Applesauce
Unsweetened applesauce offers pectin, a type of soluble fiber that helps firm stools and slow diarrhea. It’s also easier to digest than raw apples, which can be irritating during recovery.
Keep it plain and avoid flavored or sweetened varieties. You can eat it on its own, mix it with oatmeal, or combine it with mashed bananas for a mild, gut-friendly snack.
6. Plain Toast or Crackers
Plain toast and crackers are dry, low-fat, and low-fiber foods that sit lightly in your stomach. They provide quick energy without adding strain to your digestion.
Choose white bread or plain, unsalted crackers. Avoid adding butter, spreads, or cheese at first, as fats can be harder to process after food poisoning.
7. Boiled Potatoes
Potatoes are filling, high in potassium, and versatile. Boiling them without skin removes most of the insoluble fiber, making them gentler on your stomach.
Mash them with a little broth for flavor instead of butter or cream. You can also pair them with boiled carrots or a small portion of poached chicken once you’ve started adding protein back into your diet.
8. Boiled or Poached Chicken
As your appetite returns, lean protein helps your body repair tissue and regain strength. Boiled or poached chicken breast is low-fat and easy to digest.
Shred it into small pieces and pair it with rice or potatoes for a balanced, bland meal. Avoid fried chicken or heavily seasoned meat, which can cause stomach irritation.
9. Oatmeal
Oatmeal is a good step up when you can handle more than just simple carbs. It contains soluble fiber that feeds healthy gut bacteria and helps regulate bowel movements without being too heavy.
Cook it until very soft, and keep toppings minimal. A spoonful of applesauce or mashed banana can make it more palatable while still being gentle.
10. Yogurt with Live Cultures
Introducing probiotics after food poisoning can help restore healthy gut bacteria. Yogurt with live cultures is a natural source of probiotics, which may help speed recovery.
Choose plain, unsweetened yogurt. If dairy bothers you, opt for a lactose-free or plant-based yogurt with added probiotics. Start with small servings to see how your stomach reacts.
11. Steamed Carrots
Steamed carrots are soft, mildly sweet, and rich in vitamins like A and K. Cooking them makes the fiber easier to digest, making them a safe vegetable to reintroduce early.
Mash them into potatoes or eat them alongside chicken for a light, balanced meal.
12. Fermented Foods (Small Amounts)
When your stomach is mostly settled, small portions of fermented foods like sauerkraut, kefir, or kimchi can help heal your gut after food poisoning by adding beneficial bacteria.
Start with a teaspoon or two, as fermented foods can be strong and may cause bloating if introduced too early.
How Long After Food Poisoning Can I Eat Normal Food?
Most people can return to their regular diet within 3 to 7 days. This depends on the severity of the illness and your body’s recovery speed.
Day 1–2
Stick to clear liquids, broth, and bland carbs like rice and bananas.
Day 3–4
Add lean proteins, cooked vegetables, and mild probiotic foods.
Day 5–7
Gradually return to normal meals, avoiding greasy, spicy, or highly processed foods.
If symptoms return after reintroducing a food, wait a day or two before trying again. Seek medical attention if your illness lasts longer than 72 hours or you have severe symptoms like dehydration or blood in stool.
Recover Smarter, Not Just Faster
Recovery from food poisoning goes beyond waiting out the symptoms, it’s about giving your body the right tools to repair itself. The foods you choose in the days after can help restore hydration, replenish nutrients, and rebuild the balance in your gut so you bounce back stronger. Think of it as pressing the reset button for your digestive system. Your stomach has been through a lot, so a little patience paired with mindful eating will go a long way.
Start small, listen to your body, and focus on progress rather than rushing back to normal eating. The extra care you take now can mean fewer setbacks and a smoother return to feeling like yourself again.