What To Eat During Food Poisoning?

Introduction

Few things feel worse than falling ill after enjoying your favourite meal. Unfortunately, this is sometimes the reality when food is not prepared or stored properly. Discomfort such as abdominal discomfort, nausea, or general digestive upset can follow, leaving you feeling unwell and drained. 

While there is no instant fix for this kind of discomfort, there are simple, everyday habits that may help support your recovery and overall well-being during such times. 

What many people do not realise is that some of the ingredients commonly found in their kitchen might be helpful in managing mild digestive discomfort. For example, cumin seeds, often used in cooking, may have properties that support digestion and soothe the stomach when included as part of a balanced routine¹. 

7 Best Foods for Food Poisoning

1. Apple Cider Vinegar

Apple cider vinegar is known to have antibacterial properties and may support digestive health. Some people include it as part of their home routine during periods of digestive discomfort². 

Tips on How to Consume: Add two tablespoons of apple cider vinegar to a glass of lukewarm water and drink it away. This may help stabilise the body as you recuperate from the condition. 

2. Bananas

Rich in potassium and fibre, bananas are easy to digest and make for a reliable, quick, healthy option for food poisoning³. 

Tips on How to Consume: Consume one whole, ripe banana daily, or prepare a banana shake and consume the same twice every day. 

3. Basil

Basil has several health benefits. Its antimicrobial properties can alleviate the discomfort caused by food poisoning⁴. 

Tips on How to Consume: Consume the juice of basil mixed with a teaspoon of honey, or chew on some basil leaves along with cardamom. The combination of cardamom and basil help to ease food poisoning symptoms. 

I recommend including toast in your diet if you’re dealing with food poisoning. Toast is a low-fibre food option that may help firm up your stool, making it easier on your digestive system¹¹.

Dr. Smita Barode, B.A.M.S, M.S.

4. Seeds of Cumin

The seeds of this flavourful herb can help reduce stomach inflammation and ease abdominal discomfort caused due to food poisoning⁵. 

Tips on How to Consume: Add one teaspoon of cumin seeds to a cup of boiling water. Additionally, add some freshly extracted coriander juice to it with a pinch of salt. Allow it to cool down until it is lukewarm and then drink it. 

5. Garlic 

Packed with antibacterial, antifungal, and antiviral properties, garlic is certainly one of the most nutritive ingredients available. One of the many benefits of garlic is that it helps detoxify your system, thus contributing to digestive wellness⁶. 

Tips On How to Consume: Chew on a fresh garlic clove or mix the crushed cloves of garlic with a teaspoon of honey before consuming. 

6. Lemon

Lemons are a great source of Vitamin C. It helps to keep you hydrated and relieves discomfort in the digestive system. Moreover, lemon helps in detoxification, which in turn, keeps your system clean and healthy from within⁷. 

Tips On How to Consume: Squeeze out half a lemon into a glass of lukewarm water. Add a teaspoon of honey to it and consume. Drinking this water 2-3 times a day can speed up recovery from food poisoning. 

7. Yoghurt And Fenugreek Seeds

The antimicrobial and antibacterial properties of yoghurt make it an ideal food to eat. Consuming yoghurt helps to combat bacteria, which causes  food poisoning. When combined with fenugreek seeds, it has a soothing effect on your stomach, the concoction provides prompt relief from abdominal discomfort^8,9. 

Based on my observations, when dealing with food poisoning, opting for a nourishing choice like broth and whole-wheat crackers might be highly beneficial. Broth, with its sodium and water content, may aid in rehydration, helping to replenish lost fluids. Meanwhile, the crackers might provide some bulk to your stools, easing your digestive discomfort¹³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

General Steps to Take After Food Poisoning

After experiencing food poisoning, it is important to give your body the care and support it needs to recover. In addition to choosing gentle foods, here are some steps that may help speed up your recovery: 

• Hydration: It’s important to stay hydrated, especially after vomiting or diarrhoea, as these symptoms can lead to fluid loss. Drink plenty of water, and consider consuming non-caffeinated drinks, sports drinks, broth, or electrolyte drinks to replenish fluids and support electrolyte balance. 
• Bland Food: Eating bland, low-fibre, and low-fat foods can also be beneficial, as they are easier to digest and less likely to irritate your stomach. Options such as bananas, toast, oatmeal, mashed potatoes, jelly, and plain cereal may be suitable during this time. 
• Natural Remedies: Some individuals also choose to include natural options like ginger tea, or foods containing live cultures, such as plain yoghurt, to support general digestive balance. However, further studies are needed to confirm their effects on human health. It is important to speak with a healthcare professional before using any home remedies or supplements and not to replace medical treatment without proper guidance. 

As a doctor, I highly recommend that you always check for the word ‘pasteurised’ on the containers of milk, yoghurt, cheese, and other dairy products. Pasteurisation is a crucial process that may help eliminate harmful bacteria and pathogens, ensuring the safety of these products¹⁰.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

What To Avoid?

Now that you know which foods may support your recovery from food poisoning, it’s equally important to avoid those that could make your symptoms worse. Start by eliminating the food that initially caused the discomfort. Then, focus on consuming food that is hygienic and safely prepared. It is advisable to avoid fried, spicy, or heavily seasoned foods, including junk food, as well as caffeinated drinks, alcohol, dairy products, and nicotine. Additionally, avoid of fruit juices, as they may irritate the stomach. While fibre is an essential part of a healthy diet, it is best to limit high-fibre foods during recovery, as they can put extra strain on your digestive system. 

Adding oatmeal to your diet might be really helpful. Oatmeal is low in fibre, making it a suitable choice when you are recovering from an upset stomach¹².

Dr. Rajeev Singh, BAMS

Tips on What to Avoid During Digestive Discomfort

Food poisoning often occurs after consuming food that may be contaminated or handled improperly. During such times, it may be helpful to avoid certain types of foods that are more difficult to digest or may irritate the stomach. Items such as dairy products, spicy or heavily processed foods, fried snacks, and raw or unwashed fruits and vegetables are best limited while experiencing digestive discomfort. Opting for lighter, well-cooked meals may support overall digestive comfort. It is always advisable to consult a healthcare professional for appropriate dietary guidance, especially if symptoms continue or worsen. 

Conclusion

Recovering from food poisoning requires both careful food choices and adequate rest for your digestive system. By opting for easily digestible, hydrating, and bland foods, you can help support your recovery. Additionally, it is crucial to avoid foods and drinks that could further irritate your stomach or prolong discomfort. While natural remedies and home care can offer relief, it is always important to consult a healthcare professional if symptoms persist or worsen. Taking these steps can help you recover more comfortably and return to your regular routine when you’re ready. 

References

1. (PDF) Clinical approach and management of food poisoning [Internet]. ResearchGate. [cited 2025 May 22]. Available from: https://www.researchgate.net/publication/6623760_Clinical_approach_and_management_of_food_poisoning  
2. ENTANI E, ASAI M, TSUJIHATA S, TSUKAMOTO Y, OHTA M. Antibacterial Action of Vinegar against Food-Borne Pathogenic Bacteria Including Escherichia coliO157:H7. Journal of Food Protection [Internet]. 1998 Aug 1 [cited 2025 May 22];61(8):953–9. Available from: https://pubmed.ncbi.nlm.nih.gov/9713753/ 
3. Fahrasmane L, Parfait B, Aurore G. BANANAS, A SOURCE OF COMPOUNDS WITH HEALTH PROPERTIES. Acta Horticulturae [Internet]. 2014 Jun [cited 2025 May 22];(1040):75–82. Available from: https://www.researchgate.net/publication/284276760_Bananas_a_source_of_compounds_with_health_properties 
4. Kaya I, Yigit N, Benli M. Antimicrobial activity of various extracts of Ocimum basilicum l. and observation of the inhibition effect on bacterial cells by use of scanning electron microscopy. African Journal of Traditional, Complementary and Alternative Medicines [Internet]. 2008 Oct 20 [cited 2025 May 22];5(4):363. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2816579/ 
5. Mostafa AA, Al-Askar AA, Almaary KS, Dawoud TM, Sholkamy EN, Bakri MM. Antimicrobial activity of some plant extracts against bacterial strains causing food poisoning diseases. Saudi Journal of Biological Sciences [Internet]. 2018 Feb [cited 2025 May 22];25(2):361–6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5815983/ 
6. GHOSH S, PLAYFORD RJ. Bioactive natural compounds for the treatment of gastrointestinal disorders. Clinical Science [Internet]. 2003 Jun 1 [cited 2025 May 22];104(6):547–56. Available from: https://www.researchgate.net/publication/10851408_Bioactive_natural_compounds_for_the_treatment_of_gastrointestinal_disorders 
7. Guo TL, Navarro J, Luna MI, Xu HS. Dietary Supplements and the Gut–Brain Axis: A Focus on Lemon, Glycerin, and Their Combinations. Dietetics [Internet]. 2024 Nov 1 [cited 2025 May 22];3(4):463–82. Available from: https://www.researchgate.net/publication/385566634_Dietary_Supplements_and_the_Gut-Brain_Axis_A_Focus_on_Lemon_Glycerin_and_Their_Combinations 
8. Faisal Z, Irfan R, Akram N, Hafiz, Mohib Ali Aabdi, Muhammad Junaid Anwar, et al. The multifaceted potential of fenugreek seeds: From health benefits to food and nanotechnology applications. 2024 Jan 10 [cited 2025 May 22]; Available from: https://www.researchgate.net/publication/377329625_The_multifaceted_potential_of_fenugreek_seeds_From_health_benefits_to_food_and_nanotechnology_applications 
9. Lisko D, Johnston G, Johnston C. Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome. Microorganisms [Internet]. 2017 Feb 15 [cited 2025 May 22];5(1):6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5374383/ 
10. MedlinePlus Medical Encyclopedia. Food poisoning prevention [Internet]. Reviewed Mar 16 2024 [cited 2025 Jun 16]. Available from: https://medlineplus.gov/ency/article/001981.htm medlineplus.gov+9
11. Nemeth V, Pfleghaar N. Diarrhea. [Updated 2022 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448082/
12. Paudel D, Dhungana B, Caffe M, Krishnan P. A review of health-beneficial properties of oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/
13. Cleveland Clinic. Food Poisoning: Symptoms, How You Get It & Treatment [Internet]. Cleveland (OH): Cleveland Clinic; [updated unknown; cited 2025 Jun 16]. Available from: https://my.clevelandclinic.org/health/diseases/21167-food-poisoning

 Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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