It hits fast. One minute you're fine, the next you're sprinting to the bathroom like it's a competitive sport. Viral gastroenteritis, or “gastro” for short, can wipe you out for a day, a weekend, or longer if you're not careful.
Whether it’s from contaminated food, a viral bug, or picking something up from someone who's sick, recovering from gastro takes more than just waiting it out. If you’ve Googled how to recover from gastro in a semi-panicked state, you’re in the right place.
This guide breaks down what happens in your body, what you should and shouldn’t eat, how to rehydrate properly, and what it takes to bounce back quicker.
First Things First: What Is Gastro?
Gastroenteritis is inflammation of the stomach and intestines, usually caused by a virus (like norovirus), bacteria, or sometimes parasites. The most common symptoms of gastro include:
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Nausea and vomiting
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Diarrhoea
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Cramps and bloating
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Headache
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Fever
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Exhaustion.
The biggest risk? Dehydration. When you're losing fluids faster than you can keep them down, your body starts missing out on more than just water; you’re also flushing out essential electrolytes like sodium, potassium and magnesium.
Gastro Recovery Time: How Long Does It Last?
Most people recover from mild gastro within 1–2 days, but for more severe cases, symptoms may last up to 2 weeks, especially if hydration hasn’t been properly managed.
It's important to note that even if you’re feeling better after 24 hours, that doesn’t mean your gut has fully healed. Your digestive system might still be sensitive, so what you put into it (and how you hydrate) in the next few days really matters.
Gastro Treatment at Home: What Your Body Needs to Bounce Back
If you have severe symptoms (like bloody stools, high fever, or an inability to keep liquids down for 24 hours), it's important to see your doctor for medical advice. That said, most cases of gastro can be treated at home. Here's what you need:
1. Rest
Your body’s using energy to fight whatever caused the upset, so let it rest.
2. Fluids and Electrolytes
Hydration is key, but it’s not just about drinking water. You need to replace lost minerals too. More on that later.
3. Gentle Nutrition
Ease your gut back into action with foods that support healing, not hinder it.
What to Eat When Recovering from Gastro
Once vomiting settles and you’re able to keep fluids down, the next step is to reintroduce gentle foods that won’t irritate your already-sensitive stomach.
Here are some ideas on what to reach for during gastro recovery:
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Rice, plain pasta, or toast – simple carbs can help settle the stomach
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Bananas – great for potassium and easy to digest
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Soft vegetables, like mashed potatoes or pumpkin – they’re gentle on the gut.
Go slow. Small bites, bland flavours, and avoid anything high in fat or fibre until you’re more stable.
Foods to Avoid After Gastro
Your gut’s recovering from a full-blown storm, so be easy on it. The last thing you want is to irritate it again. Here are foods to avoid after gastro:
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Dairy products (including milk, cheese, yoghurt)
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Fatty or fried foods, like pizza or anything fried in large amounts of oil
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Spicy food
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Caffeinated drinks such as coffee, tea, and soft drinks
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Highly processed and/or sugary snacks and drinks.
These foods and drinks contain ingredients that can make gastro symptoms worse. Remember, just because your appetite’s back doesn’t mean your gut’s ready for business as usual! You don't want to undo the hard work you've already done to recover.
Rehydration: Your Most Important Tool
While there’s no magic fix for gastro, staying well hydrated is one of the most important things you can do to support your body’s recovery.
Vomiting and diarrhoea flush more than just water from your system. You’re also losing sodium (which helps you retain fluids), potassium (which supports your muscles and heart), and magnesium (required for nerve and muscle function).
Drinking plain water alone can actually dilute the remaining electrolytes in your body, slowing recovery. That’s why electrolyte drinks are one of the best ways to support your recovery.
Why Electrolyte Drinks Help With Gastro Recovery
You don’t need sugar-loaded sports drinks or artificial formulas. You need the right dose of the right minerals, ideally in a clean, balanced form that your gut can tolerate.
Here’s why Sodii can help with your gastro treatment at home:
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1000mg sodium from West Australian Lake Deborah salt to support fluid retention
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210mg potassium to restore what’s lost through sweat and diarrhoea
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70mg magnesium to support nerve health and muscle recovery
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No artificial sweeteners, colours or fillers – so it’s gentle on the stomach
Whether you’re easing back into solid foods or still sipping fluids, Sodii’s purposefully salty formula is designed to help you rehydrate smarter. Just one sachet with 300–500ml of water (depending on the strength of flavour you want) can play a big role in helping you get back to doing what you love.
Handy Tips
Rest is non-negotiable: Don’t try to “power through” with work or social plans. Your immune system is busy.
Stick to small meals: Eat little and often. Give your digestive system a chance to get back on track.
Keep fluids nearby: Water is great, but also have electrolytes handy for best results.
Avoid gut triggers: Coffee, spicy food, dairy and alcohol can all delay recovery.
Salt to taste (with the right salt): If you’re prepping broth, rice or veggies, consider a pinch of quality salt to boost sodium without overdoing it.
How to Know You’re on the Mend
Signs you’re recovering from gastro include:
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Energy slowly returning
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Appetite improving
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Fewer or no trips to the bathroom
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Able to tolerate fluids and light meals
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No more cramping or fever.
Once you're eating normally, back to your usual activities, and not worried about proximity to a toilet, you're probably in the clear.
Recover Like a Pro With Sodii
Gastro recovery is all about rebuilding what your body lost, including fluids, essential minerals, and energy. Choosing the right foods and hydration tools can shorten your recovery time and help you feel human again, sooner.
So if you're asking yourself how to recover from gastro, the answer is simple: rest, gentle foods, and a clean electrolyte mix that helps your body rehydrate efficiently.
Sodii makes that last part easy.
Hydration that works, minerals that matter, and recovery that actually supports you. Because feeling like yourself again shouldn’t be left to chance. Put it in the hands of science.