How to restore gut health after the stomach flu

by dailyinsightbrew.com
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How To Restore Gut Health After The Stomach Flu

Share 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 dietary changes.

Hello friends! How’s your week going? I hope you are having an amazing time. It was a little weird here. The pilot got sick when we got home from Orlando and was in bed with a fever all week. Liv dropped this morning so P and I are still up and 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 the stomach flu.

The stomach flu can be the WORST. It is a viral or bacterial infection of the digestive system, which can lead to symptoms such as nausea, vomiting, diarrhea and fatigue. It’s extremely 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 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

Stomach flu disrupts the balance of gut 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 burn 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 taking active steps to restore balance.

What is gut health?

Gut health involves the balance and function of the bacteria and microorganisms that live in your digestive system. This amazing Lil’ ecosystem – often called the gut microbiome – plays a critical role in maintaining overall well-being. A healthy gut helps in efficient digestion of food, absorption of vital nutrients, production of necessary vitamins and also helps in communication with the brain through the gut-brain axis.

The gut also has significant effects on your immune system. About 70% of your immune cells reside in the gut, which help fight pathogens and regulate inflammation in the body. When your gut is balanced, you’re more likely to feel energized, focused, and resilient. But when the balance is disturbed, it can lead to problems like bloating, fatigue, weakened immunity, and even mood swings.

After you get sick, replenishing your gut’s delicate balance can affect your full recovery, mood, and immune system. Replenishment of beneficial bacteria can help rebuild the protective gut barrier, improve digestion and boost your immune system to prevent further illness. Incorporating probiotic supplements or fermented foods (such as yogurt, kefir, and sauerkraut) can help repopulate your gut with the good bacteria it needs.

Reducing inflammation is another key step in recovery. Stomach flu can cause inflammation and sensitivity in your digestive system, 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 vera juice, and plain chicken broth are gentle on your gut and can provide essential nutrients without causing additional stress.

A friendly reminder that your digestive system needs time and support to heal. Rest, hydration and slow re-introduction of 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 lemon juice broths, water, herbal teas, hydrogen water, or electrolytes.

Avoid drinks with sugar or caffeine, which can irritate the digestive system. If you feel like a soft drink, we all love Poppi and Ollipop. The lemon lime and ginger ale flavors would be smooth and delicious.

2. Gradually reintroduce foods with bland choices

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 the symptoms subside. 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 jumping into any rich, acidic or sugary foods.

3. Include probiotics in your diet

You can begin to replenish the beneficial bacteria by including probiotic-rich foods such as 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 will react. Miso also mixes great in broth!

Probiotic supplements are also a great option, especially if the gut flora has been significantly disrupted.

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.

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5. Get enough rest and sleep

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

It’s always important to listen to our bodies and prioritize getting plenty of rest to support digestive and immune system function.

6. Slowly reintroduce foods with fiber and nutrients

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 avocado, coconut oil, nut butters, etc.) that help replenish lost nutrients and rebuild strength. If you’re still feeling a little green but want to get some nutrients, 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

Avoid rich foods, alcohol, caffeine, and processed foods, as these can irritate the gut while it heals.

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

What do you prefer when you have the stomach flu or food poisoning? While I feel sick to my stomach, I will they usually take a binder and it seems to help.

The girls and I were seriously ill a few years ago the same night we used the deep fryer for the first time. Now that I know coatings are toxic, it makes perfect sense. We have a new one non-toxic air fryer and I feel so much better when I use it.

Hope you have a great day and see you soon.

xoxo

Gina

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