Share some ideas on how to promote gut health after being sick. Please note that this is not medical advice, and talk to your doctor before making health or nutrition changes.
Hello friends! How is the week going? I hope you’re having an amazing one. 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 fell this morning so P and I are still up and taking all the vitamins etc. It’s definitely *sick season* in Tucson, so a lot of people are sick, so I thought it would be a good time for this post: How to Restore Gut Health After the 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’s super common and recovery is often 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 check 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 disrupts the balance of your intestinal flora (the collection of beneficial bacteria in your digestive system) and can leave the body depleted of nutrients and electrolytes. When you are actively sick, you are burning through your reserves and feel exhausted afterwards.
Here’s how I’ll break down today’s post: understanding gut health, why it’s important, and actionable steps to restore balance.
What is gut health?
Gut health includes the balance and function of the bacteria and microorganisms that live in your digestive tract. This amazing LIL 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 gut also has important impacts for your immune system. About 70% of your immune cells reside in the intestine, which help 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 disrupted, it can lead to problems like bloating, fatigue, weakened immunity, and even mood swings.
After you’re sick, replenishing the delicate balance of your gut can affect your complete recovery, your mood, and your immune system. Replenishing beneficial bacteria can help rebuild the gut’s protective barrier, improve digestion, and strengthen your 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 your digestive tract inflamed and sensitive, so we want to focus on bland, easy-to-digest foods, and staying hydrated to calm your stomach. Foods like bananas, rice, applesauce, toast, aloe juice, and plain chicken broth are gentle on your 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 slowly reintroducing nutrient-dense foods are vital. These steps help restore your 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 are depleted of nutrients and electrolytes. Some of my favorite ways to stay hydrated are broth with lemon juice, water, herbal teas, hydrogen water, or electrolytes.
Avoid sugary or caffeinated drinks, which can irritate the digestive system. If you’re feeling like a refresher, we all love Poppi and Ollipop. Lemon lime and ginger flavors would be gentle and delicious.
2. Reintroduce foods gradually with gentle options
When you feel like eating again, I like to try bland foods like plain rice, bananas, applesauce, Simple Crackers (Simple Mills are our favorites), and toast once the symptoms have subsided. Random note: a green corn tamale always feels so good in my stomach after I’ve been sick lol.
These foods are gentle on the stomach and can help the digestive system recover.
I prefer to avoid jumping to 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 need to have much to enjoy the benefits. I like to start with a tablespoon of sauerkraut to see how my body and stomach will react. Miso is also lovely stirred into the broth!
Probiotic supplements are also a great option, especially if your gut flora has been significantly disrupted.
These Gut Health Jellies 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 your headphones and listen to the binaural beats on Spotify.
5. Rest and sleep
Rest and sleep are essential for the body to heal and reduce inflammation.
It is always important to listen to our bodies and prioritize plenty of rest to support the digestive system and immune system function.
6. Slowly reintroduce fiber and nutrient-dense foods
Fiber can support gut health, but should be reintroduced gradually to avoid digestive upset.
Some of my favorite nutrient-dense options are steamed vegetables, lean proteins, and healthy fats (like avocados, coconut oil, nut butters, etc.) to help replenish lost nutrients and rebuild strength. If you’re still feeling a little green but want to get nutrition, I like to make a smoothie with almond milk, berries, protein powder, a little coconut oil, and rolled cauliflower. Another great combo 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 items, as these 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 Market < - The link gets you 40% off your first purchase.
What’s your option when you have the stomach flu or food poisoning? While I feel sick to my stomach, Usually take a folder And it seems to help.
The girls and I were violently sick a couple of years ago, the same night we used the air fryer for the first time. Now that I know coatings are toxic, it makes a lot of sense. We have a new non-toxic air fryer And I feel much better using it.
I hope you have a great day and I’ll see you soon.
xoxo
Gina
