Step-by-Step Guide to Vomiting Recovery

Vomiting can leave you feeling weak, unsettled, and unsure of what to do next. Whether it was caused by illness, medication, or another trigger, this simple guide will help you support your recovery to rehydrating, resting, and reintroducing food.

Step 1: Rest Your Stomach

Right after vomiting, avoid food and drink for at least 30-60 minutes. This gives your stomach a break and helps prevent further nausea.

Step 2: Rehydrate Slowly

Once you feel ready, start with small sips every 10–15 minutes of clear, cool/room temperature fluids such as:

• Water
• Weak caffeine-free tea (such as ginger or peppermint)
• Clear broth
• Diluted 100% apple juice
• Oral rehydration solutions or electrolyte drinks
• Flat caffeine free soda like gingerale

Tip: If sipping feels hard, try sucking on ice chips, popsicles or jello.

Gradually increase how much you drink as your stomach begins to tolerate it.

Step 3: Reintroduce Food Gently

Once you’ve been able to keep fluids down for a few hours without vomiting, you can slowly begin to eat again.

Start with bland, low-fat, low-fiber foods:

Eating these foods cold or at room temperature can help

If these foods go well and your stomach is starting to feel better:

Try adding small amounts of:

• Scrambled eggs or skinless chicken/turkey (This will help you get some protein in!)
• Soft-cooked vegetables (e.g., carrots or zucchini)

If these foods are unappealing you can try nutritional shakes such as Boost or Ensure to help support adequate nutrition intake or make your own smoothie/shake.

Avoid at first:

• Spicy, fried, or greasy foods
• Foods with strong smells
• Acidic options like citrus fruits and tomatoes
• Dairy, especially if it causes bloating or gas
• Caffeine, sugar and alcohol

Return to eating a variety of foods when you feel well.

Helpful Tips for Recovery

• Eat small portions every 2–3 hours instead of large meals
• Sip fluids between meals, not during (try to space them 30 minutes apart)
• Relax, eat slowly and chew thoroughly
• Have someone else prepare food can be helpful if possible, as strong smells during the cooking process can trigger nausea.
• Avoid wearing clothes that are too tight around the waist
• Stay upright for 30–60 minutes after eating. If you are taking medications for weight management such as Ozempic or Wegovy, you may need to stay upright for longer as these medications slow down how quickly food leaves your stomach

What if you can’t keep anything down?

If you’re actively vomiting, then you need to stick to liquids. Make sure to brush your teeth or rinse your mouth thoroughly with water/non-alcohol based mouth wash ~30 minutes after vomiting, the bacteria can build up in your mouth that further exacerbates nausea.

Call your healthcare provider if you:

• Have been vomiting for more than 24 hours
• Can’t keep any fluids down for more than 12 hours
• Feel dizzy, lightheaded, or extremely weak
• Have a fever, severe pain, or signs of dehydration (such as very dry mouth or dark urine) Notice blood in your vomit or stool

If you take medications, check in with your provider. Some medications may need to be paused when you’re sick with vomiting, diarrhea, or a fever.

For example, if you take medications for diabetes, Diabetes Canada has published the following guidelines to follow when you have diarrhea or vomiting.

Take It One Step at a Time

Starting with small sips, easing into bland foods, and being gentle with your routine can make a big difference. If vomiting is happening frequently, your Constant Health dietitian, pharmacist, or doctor can help you manage it.

For tips on preventing vomiting episodes, check out our Managing Nausea Guide here.