The BRAT diet
After food poisoning, you need nutrients, so the key is to find foods that will nourish you, while keeping your stomach from freaking out. According to Dr. Rohr, that means eating the BRAT diet. “BRAT” is a mnemonic device to help you remember what foods you can stomach. Spoiler: the regimen is also known as the “bland diet.”
The disclaimer here is that not all doctors agree, says Dr. Rohr: "There isn't a lot of scientific evidence to back up this method (some doctors suggest resuming a normal diet immediately afterwards), but it is still often recommended." It's one strategy you can try to see how it goes for you, and the whole point of following this advice is to get you back on your A-game, eating the delicious foods you actually like without fear.
B is for Bananas
"The most important thing to do during and after food poisoning is to maintain hydration and replace electrolytes," says Dr. Rohr. Electrolytes are the magic ingredients in the Gatorade you're chugging in hopes of curing a hangover. Potassium and sodium are the main ones your body needs, and they work together to help your body retain water for optimal hydration. Dr. Rohr specifically recommends bananas, saltines, and some broth -- potassium, sodium, and water, all in one sub-par (but therapeutic) meal.
R is for Rice
You know how we always tell you to choose whole grains, and how you keep feeling a tinge of guilt when you get normal, delicious white rice with your Thai curry while your friend across the table asks for brown? (The brown rice costs a dollar more, so that's an excuse, right?!) Food poisoning is your free pass to forget about the brown rice! It's pretty high in fiber, which is usually super healthy, but harder for your stomach to digest, so it's white rice all the way. Dr. Rohr says that you can also substitute pasta here, provided it's sauceless. Sorry.
A is for Applesauce
If you can't do an apple a day, maybe a cup of applesauce can keep the doctor from having to come back? Same story with the fiber here -- applesauce contains less fiber than whole apples, which usually makes apples a better choice, but not when you're dealing with an upset stomach. Basically, feed yourself like a baby. With applesauce, you're getting something that's good for you in the easiest-to-digest way possible. Plus, applesauce contains pectin, and that can help with diarrhea (which you're no doubt intimately familiar with at this point).
T is for Toast
White toast, as well as saltines, as Dr. Rohr suggests, are among the simplest foods for your stomach to handle. If you've come down with food poisoning because you were being adventurous with the food experiences while traveling, what you can eat "all depends on location, how remote your destination is, and what kind of food is available," says Dr. Rohr. "In most countries, you will have access to carbs."