When recovering from a vomiting bug (gastroenteritis), it’s important to reintroduce foods and liquids gradually to allow your stomach to recover and heal.
Begin with liquids and then soft foods, before moving towards more solid foods as your body tolerates them.
During the first day or two post-gastroenteritis, it’s really important to take in plenty of fluids. Vomiting can lead to dehydration, so make sure to stay well hydrated.
Coconut water, if tolerated, is a good choice for rehydration after a vomiting bug, as it helps replenish electrolytes lost during the illness.
However, you can stay well hydrated with water, clear broths, electrolyte drinks, and herbal teas, just sip slowly to avoid overwhelming your stomach. When you feel ready to embark on eating again, very slowly begin with bland foods, such as dry white toast.
Next, move towards small portions of easy-to-tolerate foods such as bananas, rice, apple sauce, plain pasta, and peeled, boiled potatoes.
After a vomiting bug, your digestive system is still sensitive, so it’s important to avoid certain foods that can irritate your stomach and make recovery more difficult.
Dairy products can be hard to digest after a stomach bug. High-fibre foods like raw vegetables, peas, beans, and whole grains can also be tough on the digestive system, so don’t overdo it on them.
Likewise, greasy, fried, or spicy foods can be difficult to digest. Caffeine can irritate the stomach lining, so it’s best avoided until fully recovered.
If symptoms persist or worsen, or if you can’t keep liquids down for a prolonged period, it’s important to consult a healthcare professional.
Serves 2
Ingredients
For the stock:
1.5kg / 1 small free-range chicken
3 carrots, peeled and roughly chopped
2 celery sticks, roughly chopped
2 garlic cloves, peeled and left whole
1 onion, peeled and cut into large chunks
1 tsp sea salt
½ tsp dried mixed herbs
½ bay leaf
For the orzo broth:
50g orzo
Method
1 Put all the ingredients for the stock into a large saucepan, cover with water and bring to the boil. Turn down the heat and simmer for an hour and a half.
2 Carefully remove the whole chicken to a plate. Continue to simmer the broth.
3 Allow the chicken to cool slightly, then cut all the meat from the bone and keep to use in sandwiches or another dish.
4 Return the bones to the pot and continue to simmer for one hour.
5 After this time, pass the stock through a sieve into another saucepan.
6 The stock is now ready. If not using immediately, allow to cool quickly. Once cooled, the stock can be stored in the fridge for up to five days or can be frozen.
7 To make the orzo broth, take 500ml of the stock and add it to a pot with the orzo. Bring to a boil and then reduce to a simmer. Stir regularly and continue cooking until the orzo is cooked through, which takes about 12 minutes.
8 Serve immediately, as when left to sit for any amount of time the orzo will absorb all the liquid.
* For other family members who aren’t under the weather, they can add some strips of the cooked poached chicken to their bowls along with some finely sliced scallion, grated carrot, and a grating of Parmesan to make the meal more substantial.
Serves 1
Ingredients
250ml natural coconut water
1 banana, frozen
¼ tsp ground ginger
Method
1 Add the coconut water, banana, and ginger to a high-powered blender and blitz until smooth.
2 Serve immediately, and sip slowly to ensure you can tolerate it.
* Coconut water is an excellent option to be used in the preparation of smoothies. It contains vitamins and mineral salts that help maintain hydration.
SHARING OPTIONS