Best things to eat after being sick

There are few things worse than feeling sick and vomiting.

One of the best ways to look after yourself while you’re experiencing sickness is by consuming and avoiding particular food and drink.

Here we’ll look at some of the best things to eat and drink after being sick, and help you identify the types of food that might make your nausea worse.

The best things to drink after being sick

If you’ve been sick as a result of your nausea, your vomiting could make you dehydrated.¹

 It’ll be vital that you rehydrate your body to avoid severe dehydration, which is one of the most common complications of vomiting.² 

While taking a big drink of water or another juice might make you feel worse, drinking small sips should be easy on your body and is unlikely to make you feel sick.

There are a few good options for drinking after being sick, and while water is always a good idea, some other drinks might help settle your stomach too.

A lot of people find drinking herbal tea after sickness is an excellent way to rehydrate and feel better.

Try making a diluted ginger tea using a tea bag or some fresh ginger if you have it.³ 

Whether you believe ginger settles your stomach or not, many people find the mild flavour and warmth of a ginger tea comforting and easy on the stomach, making it an excellent way to rehydrate after being sick.

Peppermint tea is another suitable choice if you’re looking to settle your stomach after vomiting.

You might also like to drink some diluted cordial or sip a fizzy drink. Whatever way you do it, be sure to rehydrate your body after being sick.

The best things to eat after being sick

Whether you’re still feeling a little nauseous after being sick or you think it’s gone away, you’ll need to be careful about what you eat next if you’re going to keep your stomach happy.

The NHS recommends eating small amounts more frequently, instead of cooking up a big meal as soon as your sickness goes away.⁴ 

You should avoid anything strong-smelling, like fish, cheese, or garlic, which might trigger your nausea and make you feel worse.

It’s also a good idea to avoid hot, fried, or greasy food, opting for lighter choices that will be easy to digest.

These are some of the best things to eat after being sick:

• Ginger biscuits
• Crackers
• Toast
• Cereal
• Chilled fruit
• Banana
• Yoghurt
• Chicken or vegetable broth
• Rice

Help with nausea after eating

If you’ve just eaten your first meal after feeling sick or vomiting, there are a couple of things you might like to do to ensure your food settles well.

Firstly, try not to lie down for at least 30 minutes after eating. Lying down straight away can put pressure on your stomach and make it difficult to digest your food.⁵

Another way to avoid more nausea after eating is to get out of the kitchen, where lingering smells might trigger your sickness.

You might also like to brush your teeth or rinse your mouth straight away to remove any taste from your mouth and help keep your stomach settled.

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Last updated: 13 June 2022