We share some ideas on how to promote gut health after illness. Please note that this is not medical advice and consult your doctor before making any changes to your health or diet.
Hello friends! How is the week going? I hope you have a great experience. It was a little crazy here. The pilot became ill when we got home from Orlando and was in bed with a fever all week. Liv went down this morning so P and I are still standing there taking all the vitamins etc. It’s definitely *sick season* in Tucson – so many people are sick – so I thought it would be a good time for this post: How to Restore Gut Health After a Stomach Flu.
Stomach flu can be the WORST. It is a viral or bacterial infection of the digestive system that can cause symptoms such as nausea, vomiting, diarrhea and fatigue. It’s very common and recovery is often quick, but you may be wondering what you can do for 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. 🙂
*Not medical advice. Always ask your doctor and I’ll share just some of the things that helped us.*
How to restore gut health after stomach flu
Stomach flu disrupts the balance of intestinal flora (the buildup of beneficial bacteria in your digestive system) and can cause the body to be deprived of nutrients and electrolytes. When you are actively sick, you burn through your reserves and feel exhausted afterwards.
Here’s how I’m going to break down today’s post: Understanding gut health, why it’s important, and actionable steps to restore balance.
What is gut health?
Gut health involves the balance and function of the bacteria and microorganisms living in your digestive tract. This amazing little ecosystem – often called the gut microbiome – plays a crucial role in maintaining overall well-being. A healthy gut helps digest food effectively, absorbs vital nutrients, produces vital vitamins and also helps communicate with the brain via the gut-brain axis.
The gut also has a big impact on your immune system. About 70% of your immune cells are found in the gut and help fight pathogens and regulate inflammation in the body. When your gut is balanced, you’re more likely to feel energized, focused, and resilient. However, when the balance is disrupted, it can cause problems such as bloating, fatigue, weakened immunity and even mood swings.
After illness, restoring your gut’s delicate balance can affect your full recovery, your mood, and your immune system. Replenishing beneficial bacteria can help rebuild the gut’s protective barrier, improve digestion, and boost your immune system to prevent further illness. Taking 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 important step in recovery. Stomach flu can make your digestive tract inflamed and sensitive. That’s why we want to focus on bland, easy-to-digest foods and drink enough fluids to settle your stomach. Foods like bananas, rice, applesauce, toast, aloe juice and simple chicken broth are gentle on your intestines and can provide important nutrients without putting additional strain on it.
A friendly reminder that your digestive system needs time and support to heal. Rest, hydration, and slowly reintroducing nutrient-dense foods are critical. These steps will help restore your gut flora, replenish lost electrolytes, and restore the strength of your immune system.
How to improve gut health after stomach flu
1. Stay hydrated and replenish lost electrolytes
When you are actively sick, you are lacking nutrients and electrolytes. Some of my favorite ways to stay hydrated are broths with lemon juice, water, herbal teas, hydrogen water, or electrolytes.
Avoid sugary or caffeinated drinks as these can irritate the digestive system. If you’re in the mood for a lemonade, we all love Poppi and Ollipop. The flavors of lemon, lime and ginger ale would be smooth and delicious.
2. Gradually reintroduce foods with bland options
When you feel like eating again, I like to try bland foods like plain rice, bananas, applesauce, crackers (Simple Mills are our favorite), and toast once symptoms have subsided. Random note: A green corn tamale always feels so good on my stomach when I’ve been sick, lol.
These foods are easy on the stomach and can help the digestive system recover.
I prefer to avoid eating rich, acidic or sugary foods.
3. Incorporate probiotics into your diet
You can start replenishing beneficial bacteria by consuming 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 also tastes wonderful stirred into broth!
Probiotic supplements are also a good option, especially if the intestinal flora is significantly disturbed.
This Gelatin gummies for gut health 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.
To support recovery, I like to use stress management techniques such as meditation, breathing exercises or light yoga. When you don’t feel like doing anything, grab some headphones and listen to binaural beats on Spotify.
5. Get plenty of rest and sleep
Rest and sleep are important 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 function of the digestive and immune systems.
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 include steamed vegetables, lean proteins, and healthy fats (like avocados, coconut oil, nut butters, etc.) to replenish lost nutrients and build strength. If you’re still feeling a little green but want to fuel up, I like to make a smoothie with almond milk, berries, protein powder, a little coconut oil, and grated cauliflower. Another great combination is pineapple, coconut water, spinach, vanilla protein powder and chia seeds.
7. Avoid trigger foods and reduce inflammation
Avoid rich foods, alcohol, caffeine, and processed products as these can irritate the intestines while healing.
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 Thriving market <— Use the link to get 40% off your first purchase.
What do you do if you have stomach flu or food poisoning? While my stomach is sick, I’ll do it Usually take a folder and it seems to help.
The girls and I became seriously ill a few years ago, the same night we used the air fryer for the first time. Now that I know the coatings are toxic, it makes perfect sense. We got a new one non-toxic air fryer and I feel so much better when I use it.
I hope you have a nice day and see you soon.
xoxo
Gina
