What to eat after throwing up: safe foods and recovery guide.
You just threw up. Your stomach's raw, you feel weak and you're not sure if it's safe to eat anything yet. Maybe your kid was sick and now you're standing in the kitchen trying to figure out what won't make things worse.
What you eat in the next few hours actually matters. The wrong choice can set you back another round of vomiting. But the right foods help your body bounce back faster. This guide walks you through it: what to eat when, what to stay away from and when you should actually see a doctor.
Best foods after vomiting: a bland diet and when to resume normal eating.
The first 6-12 hours after vomiting: rest and hydration.
Don't force food right now. Your stomach's been through it and needs a break. The only goal is getting fluids back in. Hold off on eating for a few hours after throwing up.
Focus on water, clear broth, ginger tea, or electrolyte drinks like Pedialyte or Gatorade. Research shows that drinking the right kind of rehydration solution works just as well as getting fluids through an IV, if your stomach can keep it down.
Hours 12-24 after vomiting: start the BRAT diet with bland foods.
Once you've kept liquids down for a few hours without vomiting, your stomach's ready for some actual food.
The BRAT diet (Bananas, Rice, Applesauce, Toast) gets recommended for a reason. These foods are bland, easy to break down and won't irritate your stomach.
What actually works at this stage:
- Bananas (potassium, which you lost)
- Plain white rice
- Applesauce
- Saltine crackers or plain toast
- Boiled potatoes
- Cooked carrots
- Clear soup or broth
- Plain oatmeal
- Gelatin
Eat in small portions. Multiple small meals beat one big one.
Days 2-3: adding more foods back after vomiting.
If you haven't vomited in 24+ hours, try soft-boiled eggs, plain chicken, cooked veggies, or plain yogurt (the kind with probiotics, especially). Your body's asking for some actual nutrition now.
Back to normal eating after throwing up: When you're ready.
You can usually handle your normal diet after 2-3 days without symptoms, but go slow. Some people need a week.
Start with smaller portions and gradually add back your regular foods. Avoid the fried and spicy stuff for a bit longer.
Foods to avoid after throwing up: why greasy and spicy foods make it worse.
Your stomach's been through something rough. Now's not the time to test its limits with foods it can't handle.
- Greasy and fried foods. These slow your digestion down. With an already irritated stomach, that means bloating, nausea and probably more vomiting. Fried chicken, fries, anything cooked in oil.
- Spicy food. Your stomach lining is inflamed. Hot peppers and spices will make it worse, not better.
- Caffeine. This increases stomach acid and makes you pee more, which dehydrates you faster. Hold off on coffee, tea and soda.
- Alcohol. Alcohol dehydrates you and disrupts your digestion.
- High-fiber foods (whole grains, raw veggies, beans). These are normally good for you, but your stomach can't handle them after throwing up. Wait a few days.
- Dairy. This can upset things, too. Milk, cheese, regular yogurt; maybe skip these for a couple of days.
- Sugary foods. These draw water into your intestines, which can make diarrhea worse. Plus, it causes blood sugar crashes that make you feel terrible.
- Acidic fruits (oranges, grapefruits, pineapple). These are too extreme for your body right now. Your throat's already irritated.
- Extremely hot or cold foods and drinks. These irritate your throat and stomach. Stick to room temperature or lukewarm.
When in doubt, ask yourself: "Would this be easy on a raw, sensitive stomach?" If the answer's no, it can wait.
When post-vomiting symptoms require urgent care.
Most vomiting clears up on its own within a few days. But sometimes it's worth getting it checked out.
Head to urgent care if vomiting:
- Lasts longer than 24-48 hours
- You can't keep fluids down
- You're getting signs of dehydration (dry mouth, dark urine, dizziness when you stand).
- Fever
If vomiting is associated with a severe headache, severe abdominal pain, bleeding, or passing out, you should get to the nearest emergency room as soon as possible.
At CityMD, we can check whether you're dehydrated, figure out what caused the vomiting in the first place, give you anti-nausea medication if needed, or get you on an IV.
Safe recovery after vomiting: Get help from CityMD urgent care.
When you’re sick, the recovery process takes patience and the right nutrition choices. Bland foods like bananas, rice, applesauce and toast help your stomach heal.
If you can't keep down fluids, you're showing signs of dehydration, your child has been vomiting for hours, or something just doesn't feel right, don't wait. Visit one of our 180+ CityMD locations.
Walk in anytime, no appointment needed, or book ahead online if you prefer. Our board-certified physicians can diagnose what's causing the vomiting, check for dehydration and get you the right treatment today.
And if you need follow-up care or specialist attention, we're connected with Summit Health, so we can get you scheduled with the right provider.
We’re ready to care for you.
Visit any CityMD urgent care location in your community today for an evaluation with one of our expert providers.