What to Eat After Throwing Up

Vomiting expels toxins or irritants and leaves your stomach lining sensitive. After such an ordeal your primary goal is to soothe inflammation, rehydrate and reintroduce nutrients gently. Choosing the right foods helps to calm nausea, restore fluid and electrolyte balance and prevent further irritation.

Rehydrate with Clear Fluids
Begin by sipping small amounts of plain water at room temperature. Once this is tolerable, move on to clear broths such as chicken or vegetable stock. These provide fluids and sodium to help replace lost electrolytes. Coconut water is a natural source of potassium and other minerals and can be sipped slowly. Aim for a few teaspoons every ten minutes rather than large gulps so as not to overwhelm your stomach.

The BRAT Approach
The classic BRAT diet bananas, rice, applesauce and toast remains a reliable first step. Banana offers potassium and gentle carbohydrates. Plain white rice supplies easy digestible energy and helps absorb excess stomach acid. Applesauce delivers pectin which can help firm stools and adds mild sweetness without fibre that is too harsh. Dry toast absorbs extra fluid in the stomach and provides a bland base. Eat these in small amounts, allowing several hours between servings to ensure each food is tolerated.

Soft Starches and Porridges
Once BRAT staples are tolerated, expand to other soft starches. Plain oatmeal or cream of rice made with water or a small splash of skimmed milk offers soothing warmth and gentle fibre. Cook until very soft and stir frequently. Mashed potato without butter or flavourings provides a familiar comfort without spices or fats that might upset a fragile stomach.

Lean Proteins for Strength
After twelve to twenty-four hours you can reintroduce small amounts of lean protein. Poached chicken breast cut into fine pieces offers tissue building amino acids with minimal fat. Soft boiled or scrambled eggs provide protein and B vitamins in an easy to digest form. Introduce these one at a time and consume only a teaspoon or two initially, increasing gradually as you feel stronger.

Gentle Fruits and Vegetables
Simple fruits and vegetables help restore vitamins and minerals. Steamed carrots, peeled and mashed, or zucchini cooked until very tender supply nutrients without abrasive fibres. Canned peaches or pears in their own juice are softer than raw fruit and easy to digest. Avoid raw or high fibre vegetables until your digestive system fully recovers.

Probiotic Foods to Support Gut Health
Restoring beneficial gut bacteria can aid recovery. Plain yogurt with live cultures contains probiotics along with calcium and protein. Allow the yogurt to reach room temperature before eating so it is gentler on your stomach. Kefir and buttermilk also offer probiotic support in a drinkable format. Introduce these after you have tolerated the basic foods for a day.

Soothing Herbal Teas
Herbal teas can calm the stomach and provide additional hydration. Ginger tea is known for its anti-nausea properties. Peppermint tea relaxes digestive muscles and reduces spasms. Brew weak infusions and sip slowly at room temperature. Avoid caffeinated teas and coffee until you are fully rehydrated and no longer dizzy.

Foods to Avoid Initially
For at least forty-eight hours steer clear of fatty or fried foods, dairy products such as whole milk and cream, acidic foods such as tomato and citrus, and spicy dishes. High fibre wholegrain breads and cereals should also wait, as rough textures can irritate. Alcohol and caffeinated beverages remain inadvisable until you are well recovered.

Monitoring Tolerance and Progress
Advance your diet in small steps. Introduce only one new food at a time and wait several meals before adding another. If nausea or discomfort return, revert to clear fluids and the most basic BRAT foods. Keep portions very small just a teaspoon or two at first and gradually increase as you tolerate each food. Rest between meals and avoid strenuous activity for at least a day.

When to Seek Medical Attention
While brief vomiting often resolves with home care, consult a healthcare professional if vomiting persists beyond twenty-four hours, if you cannot keep down small sips of fluid, or if you experience signs of dehydration such as excessive thirst, dry mouth, dizziness and reduced urination. Also seek help if you notice blood or bile in vomit or develop severe abdominal pain or fever.