Gastroenteritis: What to Eat to Speed Up Recovery
Gastroenteritis, also known as "intestinal flu," is an inflammation of the stomach and intestines that causes symptoms such as diarrhea, vomiting, nausea, and abdominal pain. Recovery can be quick with adequate rest and, above all, with careful dietary adjustments.
In this article, we show you what you should eat (and avoid) to speed up your recovery and get back to your routine—including training—as soon as possible.
⚠️ First step: Moisturize, always!
Before thinking about solid foods, it is essential to combat dehydration , caused by the loss of fluids and mineral salts.
What to drink:
- Water in small sips
- Chamomile or lemon balm tea (unsweetened)
- Oral rehydration solutions (ORS)
- Rice water
- Light homemade broth (fat-free)
Avoid fruit juices, soda, and caffeinated drinks, as they can worsen diarrhea.
🥣 Phased eating: what to eat at each stage
1. First 24-48 hours (acute phase)
When symptoms are still present:
- Well cooked white rice
- Cooked carrot
- Baked or grated apple
- Ripe banana
- Plain toast or dry bread
- Maria biscuit
- Light vegetable broth
Avoid anything that is fatty, fibrous, or irritating (dairy, fried, spicy, raw foods, etc.).
2. After improvement of symptoms (transition phase)
When you can eat without vomiting and the diarrhea is reducing:
- Mashed potatoes or pumpkin
- Boiled or grilled chicken breast without fat
- Cooked hake or sea bass
- Rice or oat porridge with water
- Unsweetened natural yogurt (if you tolerate it well)
Introduce food slowly and in small portions.
3. Full recovery phase (3 to 5 days later)
Reintroduce normal foods in moderation:
- Cooked vegetables (zucchini, pumpkin, carrot)
- Hard-boiled eggs
- Brown rice or plain pasta
- Cooked or ripe fruit (apple, banana, pear)
- Probiotic foods (such as kefir or yogurts with live cultures)
At this stage, you can return to your usual eating plan — and training — depending on how energized you feel.
❌ Foods to avoid
During and immediately after gastroenteritis, avoid :
- Dairy products (especially milk)
- Sweets and sugary foods
- Alcoholic or caffeinated beverages
- Fried foods and sauces
- Legumes (beans, chickpeas, lentils)
- Raw and difficult-to-digest vegetables (broccoli, cabbage, onion)
- Whole products in the first 48 hours
💡 Home Workout Tip
If you have a fever or diarrhea lasting more than 3 days, blood in your stool, or signs of severe dehydration (such as dry mouth, dizziness, or dark urine), see a doctor immediately . And remember: your health always comes first—workouts can wait!
