Many health experts recommend the BRAT diet (bananas, rice, applesauce, toast) at first. The key is to start with bland foods. Once your symptoms are resolved, slowly bring back other foods that you love, says Katie Pfeffer-Scanlan, R.D.
“These early forays back into solid-food territory are also when you want to start incorporating more fluids to rebalance electrolytes and ease digestion gently, Jessica Spiro, R.D. adds. “The worst thing that generally happens after a stomach bug or food poisoning is dehydration, so replenishing fluids is incredibly important. Soups, smoothies, and water-rich fruits and veggies (think cucumbers and watermelon) are excellent ways to rehydrate.”