Restoring Gut Health After Stomach Flu

We’ve all been there. Recovering from the stomach flu can feel like a marathon — your body is drained and your digestive system feels unsettled even after the worst is over.

The good news? There are steps you can take to restore your gut health and feel like yourself again. Here’s how to gently nurture your body back to balance.

Understanding gut health and stomach flu

Your gut is home to trillions of bacteria that play a crucial role in digestion, immune function, and overall well-being. This delicate ecosystem, known as the gut microbiome, or gut flora, helps break down foods into smaller parts to extract energy for metabolism and remove insoluble fibres that our body has difficulty processing. It also protects against harmful pathogens and improves the absorption of vital nutrients used for growth and repair. 

A healthy gut microbiome is key to maintaining your body’s natural balance, supporting everything from digestion, to energy levels to mental health and brain development.

The basics of the stomach flue

Stomach flu, or viral gastroenteritis, is commonly caused by viruses like norovirus or rotavirus, but it can also result from bacterial or parasitic infections. Stomach flu symptoms typically include nausea, vomiting, abdominal cramps, diarrhea, and sometimes fever.

While the stomach flu is usually short-lived, its effects on the digestive system can last beyond the acute phase of illness, leaving your gut feeling weak and unsettled.

Effects of stomach flu on gut microbiota

One of the less obvious but significant effects of the stomach flu is its impact on your gut microbiome. The vomiting and diarrhea that come with the stomach flu can strip your body of its vital flora, creating an imbalance in the gut. When good bacteria are lost, “bad” bacteria can take over, making it harder for your body to digest food, absorb nutrients, and maintain a strong immune defense. An overgrowth of harmful bacteria can also lead to symptoms like prolonged bloating, gas, and irregular bowel movements — even long after you’ve recovered from the stomach flu. 

If you experience the symptoms outlined above, speak to a primary care provider that can provide medications to help with symptoms. 

Eating your way back to a healthy gut

The foods you eat can either help rebuild a healthy gut microbiome or further irritate an already delicate system. A well-balanced diet that includes whole, nutrient-rich foods and pre-and probiotics helps repair the gut lining and restore gut flora. Here’s how to get your gut back to normal with food once the stomach flu is over.

Start with hydration and electrolyte balance

Water and oral rehydration solutions help replenish the fluids and electrolytes lost through vomiting and diarrhea. Reach for water, broth, an electrolyte solution, or electrolyte-rich drinks like coconut water or a sports drink. Herbal teas like ginger or chamomile, which are gentle on the stomach, help with both hydration and nausea. Sip your fluids slowly and frequently throughout the day.

Add easy-to-digest foods

Once you feel ready to eat again, start with small portions of bland foods. The BRAT diet — bananas, rice, applesauce, and toast — is a go-to for a reason. These foods are gentle on your stomach and help firm up your stools. Keep initial portions small, and increase gradually as you feel comfortable.

Until your stomach is fully settled, avoid spicy, fatty, and highly processed foods, as well as alcohol and soda. 

Introduce probiotic-rich foods

Fermented foods like plain yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which are live, beneficial bacteria and yeast. These gut-friendly microbes help restore optimal gut health, aid in digestion, and boost your immune system.

If your stomach is still feeling delicate, start with small amounts of probiotic foods and gradually increase portions. 

Incorporate prebiotic foods

Prebiotics feed the good bacteria in your gut, helping them grow and flourish. Prebiotic foods include dandelion greens, oats, garlic, onions, and asparagus. These foods work hand-in-hand with probiotics to restore balance to the gut microbiome.

The role of rest in recovering from the stomach flu

Your gut health and overall well-being are closely related to how well-rested your body is. After a bout of stomach flu, you may feel weak or tired for several days. Listen to your body, and rest as much as possible to give your immune system the energy it needs to continue recovering and repairing your gut lining.

Don’t be too hard on yourself if you can’t get back to your regular workouts or work activities — recovery takes time, and self-care matters as much as what you eat.

Good gut health promotes overall health and wellbeing

A healthy gut microbiome has far-reaching benefits for your overall health and well-being. While you can’t always avoid getting the stomach flu, maintaining good gut health in general can help you recover faster.

If you don’t have a primary care provider to speak to for advice, Maple makes it easy to take control of your health. Through the Maple app, you can speak with a primary care provider — such as a doctor or nurse practitioner — 24/7/465 over secure text, video, or audio call in minutes. Maple also includes direct access to specialists in days, like a Canadian-licensed dietitian, so you can get back on track. 

Recovery can take time, but with the right care, your body will regain its strength. By taking small, intentional steps to restore your gut health, you’ll be back on track before you know it. Listen to your body, stay patient, and remember that healing is a process.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional. Virtual care is not meant for medical emergencies. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.