How to restore gut health after a stomach flu

Sharing some ideas on how to promote gut health after illness. Please note that this is not medical advice and talk to your doctor before making any health or nutrition changes.

Hello friends! How is the week going? I hope you’re having an amazing time. It’s been a little crazy around here. The Pilot got sick when we got home from Orlando and has been in bed with a fever all week. Liv came down this morning so P and I are still up and taking all the vitamins etc. It’s definitely *sick season* in Tucson – lots of people are sick – so I thought it would be a good time for this post: How to Restore Gut Health After a Stomach Flu.

The stomach flu can be the WORST. It is a viral or bacterial infection of the digestive system, which can cause symptoms such as nausea, vomiting, diarrhea and fatigue. It is very common and recovery is usually quick, but you may be wondering what you can do about your gut health after recovery.

In today’s post, I wanted to share some tips on how to support the digestive system, replenish lost nutrients, and reduce inflammation for a smoother recovery. 🙂

*This is not medical advice. Always consult with your doctor and I’m just sharing some of the things that have helped us.*

How to restore gut health after the stomach flu

The stomach flu upsets the balance of intestinal flora (the collection of beneficial bacteria in the digestive system) and can leave the body depleted of nutrients and electrolytes. When you are actively sick, you are burning through your reserves and then feel exhausted.

Here’s how I’ll break down today’s post: understanding gut health, why it’s important, and practical steps to restore balance.

What is gut health?

Gut health includes the balance and function of the bacteria and microorganisms that live in the digestive tract. This amazing little ecosystem, often called the gut microbiome, plays a critical role in maintaining overall well-being. A healthy gut helps you digest food effectively, absorb vital nutrients, produce essential vitamins and also helps communicate with the brain through the gut-brain axis.

The intestine also has an important impact on the immune system. Approximately 70% of immune cells reside in the intestine, which helps fight pathogens and regulate inflammation in the body. When your gut is balanced, you are more likely to feel energized, focused, and resilient. But when the balance is disturbed, it can lead to problems such as bloating, fatigue, weakened immunity, and even mood swings.

After an illness, replenishing the delicate balance of your gut can affect your overall recovery, your mood, and your immune system. Replenishing beneficial bacteria can help rebuild the gut’s protective barrier, improve digestion, and strengthen the immune system to prevent further illness. Incorporating probiotic supplements or fermented foods (like yogurt, kefir, and sauerkraut) can help repopulate your gut with the good bacteria it needs.

Reducing inflammation is another key step in recovery. The stomach flu can leave the digestive tract inflamed and sensitive, so we want to focus on bland, easy-to-digest foods and stay hydrated to calm the stomach. Foods like bananas, rice, applesauce, toast, aloe vera juice, and natural chicken broth are gentle on the gut and can provide essential nutrients without causing additional strain.

A friendly reminder that your digestive system needs time and support to heal. Rest, hydration, and slow reintroduction of nutrient-dense foods are vital. These steps help restore gut flora, replenish lost electrolytes, and rebuild the strength of your immune system.

How to improve gut health after the stomach flu

1. Stay hydrated and replenish lost electrolytes

When you are actively sick, you lack nutrients and electrolytes. Some of my favorite ways to stay hydrated are broths with lemon juice, water, infusions, hydrogen water or electrolytes.

Avoid sugary or caffeinated drinks, which can irritate the digestive system. If you fancy a refreshment, we all love Poppi and Ollipop. Lemon lime and ginger ale flavors would be smooth and delicious.

2. Reintroduce foods gradually with bland options

When I feel like eating again, I like to try bland foods like plain rice, bananas, applesauce, crackers (Simple Mills are our favorite), and toast once the symptoms have gone away. Random note: a green corn tamale always feels so good in my stomach after being sick lol.

These foods are gentle on the stomach and can help the digestive system recover.

I prefer to avoid consuming rich, acidic or sugary foods.

3. Incorporate probiotics into your diet

You can start replenishing beneficial bacteria by including probiotic-rich foods like yogurt, kefir, sauerkraut, and miso. Start small; You don’t have to have a lot to enjoy the benefits. I like to start with a tablespoon of sauerkraut to see how my body and stomach react. Miso is also delicious mixed with broth!

Probiotic supplements are also an excellent option, especially if the intestinal flora has been significantly altered.

These Gut Health Gelatin Gummies are a fun and easy way to support gut health; kids love them too.

4. Manage stress levels

Stress also affects gut health and immune system function.

I like to include stress management techniques such as meditation, deep breathing exercises, or light yoga to support recovery. If you don’t feel like doing anything, put on some headphones and listen to binaural beats on Spotify.

5. Get enough rest and sleep

Rest and sleep are essential for the body to recover and reduce inflammation.

It is always important to listen to our body and prioritize getting enough rest to support the functioning of the digestive system and immune system.

6. Slowly reintroduce fiber and nutrient-dense foods

Fiber can support intestinal health, but must be reintroduced gradually to avoid digestive disorders.

Some of my favorite nutrient-rich options are steamed vegetables, lean proteins, and healthy fats (like avocados, coconut oil, nut butters, etc.) to help replenish lost nutrients and regain strength. If you’re still feeling a little green but want to get nourished, I like to make a smoothie with almond milk, berries, protein powder, a little coconut oil, and riced cauliflower. Another great combination is pineapple, coconut water, spinach, vanilla protein powder, and chia seeds.

7. Avoid trigger foods and reduce inflammation

Stay away from rich foods, alcohol, caffeine, and processed products, as they can irritate the gut while it heals.

Instead, opt for things like ginger tea, vegetable soup, turmeric tea, or bone broth to calm the digestive system and reduce inflammation. For my pantry and immune system essentials (like aloe juice, crackers, broth, and tea), I always use Thrive Market <— the link gives you 40% off your first purchase.

What do you turn to when you have the stomach flu or food poisoning? Even though I feel sick to my stomach, I usually grab a binder and it seems to help.

The girls and I got very sick a couple of years ago, the same night we used the deep fryer for the first time. Now that I know coatings are toxic, it makes a lot of sense. We have a new non-toxic fryer and I feel much better using it.

I hope you have a great day and see you soon.

xoxo

gina