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Hey, I know how you feel. I've been there before. Sometimes when you're sick, it's hard to even think about eating anything else but soup, but that's what makes this smoothie recipe perfect for the stomach flu!

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Smoothies for stomach flu

When the stomach flu strikes, you need to know these 10 natural stomach bug remedies. Plus, get my Soothing Stomach Flu Smoothie recipe with calming chamomile, virus-killing ginger root, nourishing greens, and digestion-friendly lemon!

dark green soothing stomachache smoothie surrounded by lemon halves, sliced ginger root, and fresh chamomile flowers

Reading: smoothies for stomach flu

It might hit your house or it might not…

(And I’m not talking about a hurricane.)

Perhaps the thing I dread and fear most is a vicious stomach bug hitting our house and making its way through each member of my family (including me).

Seriously, who wants to clean up puke while puking???

We haven’t dealt with a stomach bug in a looooooong time (knock on wood!), but you better believe I’m prepared with the best natural stomach bug remedies.

The last thing I’m going to give my kids, my husband, or myself is a dose of Pepto Bismol or other over-the-counter medication

Sure, those products may help with symptoms, but they don’t actually promote true healing.

text that reads "10 natural stomach bug remedies" over an image of fresh ginger root, lemon, and chamomile flowers

10 Natural Stomach Bug Remedies

We can recover from any illness and our bodies can actually be STRONGER and HEALTHIER on the other side when we use natural remedies for stomach flu.

Remember: our bodies are designed to heal themselves… when we give them the tools they need to do so.

Plant-based remedies (like foods, herbs, and essential oils) and earth-given substances (like minerals) ARE THOSE TOOLS.

Disclaimer: This article is intended for informational purposes only and the information herein should not be substituted for the advice and care of a qualified medical practitioner of your choice. This information is not intended to diagnose, treat, or cure any health condition. You are responsible for your own healthcare choices.

#1 — Essential Oils

Because essential oils are powerful plant-based medicine, they work quickly and efficiently to bring relief from nausea, gas, bloating, and stomach cramps. My favorites are:

  • peppermint
  • ginger
  • Digest blend

I don’t support MLM companies, so I use Spark Naturals. Their prices beat out MLMs by a long shot, but their oils are just as pure and effective. (Trust me…I’ve been using their oils exclusively for 3 6 years!) My discount code NOURISHING10 will save you 10% off any Spark Naturals oils or products!

How to use essential oils for stomach bugs?

First, make sure the oil is safe for use. There are oils that should not be used for pregnant or nursing women or on children younger than 6. Please consult a qualified aromatherapist or essential oils reference guide to determine safety if you are unsure.

If the oil is safe, simply opening the lid and inhaling the scent can be enough to soothe nausea. For adults, add 1 drop of essential oil to 1/2 teaspoon of carrier oil and rub on the belly to sooth a stomachache or cramps.

a lemon half with slices of fresh ginger and fresh chamomile flowers

#2 — Fresh Ginger Root

Fresh ginger is a powerful supporter of our digestive systems.

Read more: How to make iced coffee without milk

Several studies have found that ginger works better—and causes fewer side effects—than some major pharmaceuticals, including dimenhydrinate, the active ingredient in Dramamine, and common anti-nausea medications given to pregnant women (source).

To soothe a nauseous or upset stomach, pour boiling water over fresh ginger and steep for 5 to 10 minutes. Strain, add lemon juice and/or raw honey if desired and sip.

You can also make a ginger “shot”. Combine 1-2 inches of fresh ginger root and 8 ounces of water in a high-speed blender and blend well. Then, strain. The resulting concentrated may be taken 1-2 ounces at a time as a shot.

Children may find ginger shots too spicy, so you could add the ginger concentrate to water, sparkling water, or a bit of juice to dilute it.

#3 — Loose-Leaf, Dried Peppermint or Fresh Peppermint

When you just need something soothing to sip and don’t feel like eating, nothing beats peppermint tea.

It’s more economical to buy organic, loose-leaf, dried peppermint than tea bags, plus you can make a large amount at once (helpful when the entire family is sick!).

To make no-fuss tea, use a French press or tea ball. I also love my electric tea kettle — it boils water much faster than on the stove!

If you have access to fresh peppermint from your garden, by all means, use it. Fresh herbs are always more potent than dried!

#4 — Activated Charcoal

Just in case we’re not dealing with a contagious stomach virus or bacteria but actual food poisoning, I keep activated charcoal on-hand at all times. I even travel with it!

If you become aware that you have ingested contaminated food, take 2 capsules of activated charcoal immediately. Even if the early signs of food poisoning have begun, you can mitigate symptoms and lessen the duration of illness by taking activated charcoal.

#5 — Bentonite Clay

Bentonite clay can be very useful when treating digestive ailments such as diarrhea, constipation, IBS, and SIBO.

For millennia, native people groups have recognized and used bentonite clay for its cleansing and energizing properties. Over 100 scientific studies have explored the historical and current uses for bentonite clay, confirming its healing properties and the extreme safety of its uses.

Bentonite clay is sponge-like and able to absorb forty times its own weight in positively charged substances (such as toxins and pathogens) throughout the alimentary canal. Bentonite clay can not be digested, so it helps the body to excrete these waste products. (Source.)

Add 1 teaspoon of bentonite clay to 8 ounces of water and drink. You should drink more water than usual after taking bentonite clay to avoid constipation.

#6 — Magnesium

We all know how important it is to prevent dehydration during a bout with the stomach flu. Rather than plain water, add a teaspoon or two of magnesium powder to water to keep electrolytes balanced and prevent dehydration.

(Use my coupon code ALLTHETHINGS to save 10% on my favorite magnesium!)

In addition to magnesium, you’ll get electrolytes and soothe your tummy troubles if you also add some lemon or lime juice, a pinch of salt, and a bit of the ginger “shot” I mention above.

#7 — Extra Probiotics

To boost the immune system and encourage the good bacteria to defeat the bad bugs, it’s helpful to increase your dose of probiotics. Just make sure to take them when the nausea has passed so you don’t waste your money by puking them back up!

(Use my coupon code ALLTHETHINGS for 10% off these probiotics!)

#8 — Bone Broth

Because nothing heals and soothes the gut better than bone broth! Adding extra salt provides valuable trace minerals to keep electrolytes balanced.

Here are recipes and tips for bone broth success:

  • Instant Pot Chicken Foot Broth
  • Instant Pot Pork Bone Broth
  • 6 Tips for Broth That Gels Every Time
  • Instant Pot or Slow Cooker: Which is Best for Broth?
  • 3 Ways to Freeze Bone Broth
  • Instant Turmeric Bone Broth Latte

#9 — Ginger Ale or Lemon-Lime Zevias

Read more: How to make pink tea kashmiri chai in urdu

Remember drinking cans of Sprite and 7Up when you were sick as a kid? The carbonation can reduce nausea and make tummies feel better.

Yet, conventional soft drinks are full of high fructose corn syrup and sugar and artificial flavors. We prefer stevia-sweetened Zevias instead! Ginger Ale and Lemon-Lime are our go-to flavors for all things tummy-related.

stomachache smoothie garnished with fresh chamomile flowers

#10 — Soothing Stomach Flu Smoothie

When the storm has passed and the afflicted person is ready to attempt food again, a Soothing Stomach Flu Smoothie is just what Dr. Mom orders.

It’s perfectly gentle and contains digestion-soothing ginger and lemon, calming chamomile, plus greens for a boost of nutrition!

Simply add all the ingredients to your blender, blend, and sip slowly.

green stomach flu smoothie with a green paper straw and text overlay

Recipe FAQs & Substitutions

Can I add raw spinach or kale to this smoothie instead of steaming it first?

You can, but I don’t recommend consuming high-oxalate greens like spinach and kale in raw form. Oxalates can be especially problematic for people dealing with kidney stones. They are also an anti-nutrient and can bind to minerals in our food, preventing our bodies’ absorption of these nutrients.

Yes, it’s a bit of extra effort to pre-steam greens before making a smoothie with them. This is why I like to prep a bunch of spinach and/or kale at once and make Smoothie Pucks! Once you have a bunch made, simply drop one in your smoothies!

Can I use dried, powdered ginger if I don’t have fresh?

You can, if that’s all you have. Start with 1 teaspoon of dried ginger and increase according to your tastes. Full disclosure: fresh ginger has more health benefits for this stomach flu smoothie. 🙂

When I add ice, it’s too ice-y! Help!

This is a common problem with blending liquids and ice — you often end up with ice. If using pre-made Smoothie Pucks, those are frozen. Use cold water and you shouldn’t need ice at all. If all your ingredients are cold, you shouldn’t need ice. Or, you could add just a few pieces of ice.

Can I drink this during the stomach flu?

If vomiting, it is not recommended to consume more than small sips of water, perhaps with a bit of added magnesium and salt for electrolytes. After all, you don’t want to make this nourishing smoothie and then puke it up. So, if you decide to drink it while vomiting, use your own discretion.

If your stomach bug is aching, cramping, or diarrhea, this smoothie may be exactly what your body needs.

Is this stomachache smoothie safe for kids?

Yes! Again, if vomiting, use discretion. All of these ingredients are safe for children. You may need to use less ginger, if it’s too spicy for little ones.

Pin it!

green stomach flu smoothie with text overlay

What natural stomach bug remedies do you use? Ever tried a smoothie for the stomach flu?

Originally published on September 19, 2017. Updated with new photos, sources, and text, then republished on August 27, 2020.

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