How to replenish electrolytes when you have a tummy bug

While the thought of food during or just after a tummy bug may seem daunting, eating the right foods, combined with drinking lots of fluids, can actually help speed up your body’s recovery. During a tummy bug or food poisoning spout, the main aim is always to prevent dehydration. It is so important to replace both the fluids and electrolytes lost as soon as possible.

Bland foods or anything that is plain and easy to digest are often a good choice to help aid recovery. It is best to avoid anything that your already-compromised stomach might struggle to digest, so foods that are spicy or fatty are never recommended. Never wait too long to consult a medical professional if your symptoms worsen or go on for days.

Electrolyte-rich beverage options

If you’re getting over a stomach bug and want to replace lost electrolytes, a smoothie is a good way to go. Make sure to add whole foods like fruits and vegetables to your smoothies to maximise electrolyte intake. If your stomach can tolerate dairy, yoghurt that contains probiotics would make a great addition to any smoothie. Along with helping with digestion, yoghurt contains fluid, which will help you stay hydrated.

Coconut water that does not have any added sugar is packed with electrolytes, which makes it a good beverage option as it will keep you hydrated and replenish electrolytes both during and just after having had a tummy bug.

You can also buy over-the-counter rehydrate powders or electrolyte-dense drinks, which are great to sip on to restore electrolytes and maintain hydration.

Fruit juice mixed with a pinch of salt and water is also a good hydrating DIY elixir that helps replenish electrolytes during or after a tummy bug.

Soups and broths

Water-based soups and broths are great for maintaining hydration when feeling under the weather. They also act as a base to which you can add ingredients like ginger, fennel and mint, all of which will further help to soothe your stomach and aid in digestion.

Teas

Decaffeinated teas such as rooibos, peppermint, ginger, or chamomile are absolute powerhouses when it comes to recovery. They can help soothe an achy stomach, reduce inflammation, reduce nausea and hydrate all in one tasty sip.

What to eat to keep energy levels high

Any bland foods that are gentle on your stomach and easy to digest are recommended when you have an upset stomach. Staples like bananas, rice, apples, toast, potatoes, dry cereals, crackers or any simple carbs will help keep your energy levels up when you need it the most.

The salt on salty crackers or pretzels will also help your body to retain some fluids, which is important for avoiding dehydration, or try toast with a light spread of marmite, both of which are good options to snack on to help give you an energy boost while recovering from a tummy bug.