5 Best Foods to Eat After Food Poisoning for a Gentle Recovery

Recovering from food poisoning can be exhausting. An upset stomach, weakness, and nausea often make eating feel impossible. But the right foods can actually help calm your digestive system and speed up healing.

Here are five stomach-friendly options to include in your diet as you recover:

1. Bananas

Soft, easy to digest, and rich in potassium, bananas are perfect for restoring nutrients lost through vomiting or diarrhoea. They also provide quick energy without irritating the stomach.

2. Plain Rice or Rice Porridge (Khichdi/Congee)

Simple and bland foods work best during recovery. Plain rice or lightly cooked rice porridge soothes the stomach, is low in fibre, and provides gentle nourishment. Avoid heavy spices and oils.

3. Applesauce

Unsweetened applesauce is light, mildly sweet, and contains pectin—a fibre that helps regulate digestion and firm up loose stools. It’s an ideal comfort food when your stomach is sensitive.

4. Plain Yoghurt

Once your stomach starts to settle, plain yoghurt can help restore healthy gut bacteria. Probiotics aid digestion and support the recovery of your intestinal balance. Choose unsweetened varieties only.

5. Clear Liquids (Water, Broth, Herbal Teas)

Hydration is key. Clear fluids such as water, mild broths, and herbal teas (ginger or peppermint) replenish lost fluids, ease nausea, and keep your body strong during recovery.

Final Note
Food poisoning recovery takes patience. Start with small portions, stick to simple foods, and gradually reintroduce your regular diet. With these gentle choices, your stomach will heal faster and you’ll be back to normal in just a few days.