What Can I Eat When I Have The Stomach Flu?

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In this week’s column, Theresa tackles a question we’ve all faced at some point: what on earth do you eat when the stomach flu strikes and your usual staples sound unbearable? With humor and empathy, she shares tips for staying low-carb even when you’re craving crackers and toast. From quick fixes to practical advice, she’s here to help you survive the bug without derailing your progress.

❓Question:‍

Theresa,

I have the dreaded stomach flu and I’m at a loss for what to eat. I’m trying to keep my carbs low because I don’t want my blood sugar to skyrocket, but it’s really hard. I don’t want eggs, cheese, meat, vegetables, or yogurt. I’m dying for some crackers or toast. What should I do?

Sincerely,
Salivating Over Saltines

👩🏻💻 Theresa:‍

Dear Salivating,

‘Tis the season for the stomach flu, and I can totally relate to your struggle. Last weekend, a  gastric gut-punch wiped out 8 of 11 people in my family—it hit fast and hard! After 24 hours of relentless V&D (you know what I mean), I finally reached a point where I could think about food again. The only problem? I was hungry but still couldn’t stomach my usual low-carb staples.

When I’m not worshipping the porcelain throne, my daily diet includes meat, vegetables, eggs, cheese, and butter. But in the throes of illness, even the thought of those foods made my stomach churn. You might think, “What’s the big deal? It’s just a few days—eat whatever you can handle!” But for me, increasing carbs wasn’t an option.

About six months ago, I started a metabolic protocol as an adjunct therapy for anxiety that hadn’t responded well to other treatments (check out this podcast episode from Your Life, Reset to learn more). This protocol includes eating less than 20 grams of total carbs daily, along with exercise, light therapy, and meditation. It has made a world of difference in my quality of life, and I wasn’t willing to jeopardize that progress, even temporarily.

‍5 Foods to eat when sick with the flu‍

So, what do you eat when the stomach bug strikes and sticking to low-carb is essential? Here are some options that worked for me:

1. Chicken Soup - Grab pre-cooked, shredded chicken from the store (or have it delivered). Add it to chicken broth or bone broth for extra nutrients. Vegetarian? Use tofu and vegetable broth instead.

2. Cheese Crisps - These are salty, crunchy, and about as close to crackers as you’ll get. Buy them pre-made or make a batch if you have someone willing to help.

3. Pepperoni Chips - Lay slices of pepperoni on a paper towel, microwave for 30 seconds, then pat dry. These provide a satisfying salty crunch, and without the grease, they’re much easier on the stomach.  

4. Skillet bread - Let’s be honest, if you’re curled up around your toilet you’re usually not in the best shape to don your baker’s cap, but this low-carb bread is a lifesaver when you’re sick. If you don’t have any in the freezer, make a batch as soon as someone in your family starts turning green. Trust me, you’ll thank yourself later!

5. Low-Carb Tortillas - These were my go-to last weekend when nothing else sounded good. They’re higher in carbs than lettuce wraps but far more tolerable, with a bread-like texture and only 7 grams of carbs per tortilla.

Just remember, hydration is the most important thing—stick to sugar-free sports drinks, Ketoraid with LMNT, popsicles, or gelatin. Your body will thank you for it!

Stay in close contact with your provider

If you’re taking diabetes medications, extra precautions are essential. Severe fluid loss from illness can lead to dehydration, which increases the risk of dangerously low blood sugar—a life-threatening condition that can escalate quickly. Regularly test and log your blood sugar, and keep in close contact with your care team to monitor any symptoms.

Depending on your medical history and the severity of your illness, you may also be at risk for dangerously high ketone levels, a condition known as diabetic ketoacidosis, which is also life-threatening. Be sure to test and log your ketones as needed, and stay in close communication with your care team for guidance and support.

These tips should help you navigate this rough patch and keep your carb count in check while you recover. Rest up, stay hydrated, and know that this will pass soon—better days (and better meals) are ahead!

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