What to Do When Food Poisoning: Immediate Steps & Recovery Guide

If you're experiencing food poisoning, immediately stop eating and focus on hydration with small sips of clear fluids. Avoid anti-diarrheal medications initially as they can trap harmful bacteria. Seek emergency care if you have bloody stools, high fever above 102°F (38.9°C), signs of severe dehydration, or if symptoms persist beyond 48 hours. Most cases resolve within 1-3 days with proper home care focused on fluid replacement and gradual reintroduction of bland foods.

Food poisoning strikes unexpectedly, leaving you weak, nauseated, and wondering what to do next. When your stomach is churning and you're making frequent trips to the bathroom, you need clear, actionable guidance—not medical jargon. This guide provides step-by-step instructions based on CDC and WHO protocols to help you recover safely and efficiently.

Your Food Poisoning Action Timeline

Understanding the progression of food poisoning helps you anticipate what's coming and take appropriate action at each stage. The Centers for Disease Control and Prevention identifies distinct phases that most cases follow:

Time Since Exposure	Typical Symptoms	Recommended Actions
6-24 hours	Nausea, stomach cramps, initial vomiting	Stop eating, begin small sips of fluids, rest
24-48 hours	Diarrhea intensifies, possible fever, dehydration risk increases	Focus on electrolyte replacement, monitor warning signs
48-72 hours	Symptoms gradually improve, energy returns	Introduce BRAT diet, continue hydration
72+ hours	Most symptoms resolved, full recovery	Resume normal diet gradually, assess prevention strategies

First 24 Hours: Critical Recovery Steps

What you do in the first day determines your recovery speed. The World Health Organization emphasizes these immediate actions:

Hydration Protocol That Works

Dehydration is the most dangerous complication of food poisoning. Instead of drinking large amounts at once (which often triggers more vomiting), follow this pattern:

• Take 1-2 tablespoons of fluid every 5-10 minutes
• Use oral rehydration solutions (like WHO formula) or make your own with 1 liter water + 6 tsp sugar + 1/2 tsp salt
• Include electrolyte-rich options like coconut water or broth
• Avoid sugary drinks, caffeine, and alcohol which worsen dehydration

What NOT to Do During Initial Phase

Common misconceptions can prolong your illness:

• Don't take anti-diarrheal medications immediately—they prevent your body from expelling toxins
• Don't eat solid foods until vomiting stops completely
• Don't assume "just one more day"—know when symptoms require medical attention
• Don't return to normal diet too quickly, triggering relapse

When Home Care Isn't Enough: Medical Warning Signs

While most food poisoning cases resolve at home, certain symptoms require immediate medical attention. The Mayo Clinic identifies these critical warning signs:

Normal Symptoms	Warning Signs Requiring Medical Care
Occasional vomiting	Vomiting lasting more than 24 hours or inability to keep liquids down
Moderate diarrhea	Bloody or black stools indicating internal bleeding
Mild stomach cramps	Severe abdominal pain or tenderness
Low-grade fever	Fever above 102°F (38.9°C)
Temporary weakness	Signs of severe dehydration: dizziness when standing, no urination for 8+ hours, dry mouth

Days 2-3: Gradual Recovery Process

As symptoms begin to subside, your reintroduction of food matters significantly. The BRAT diet (bananas, rice, applesauce, toast) has been recommended for decades, but modern guidelines suggest expanding this approach:

• Day 2: Clear liquids only (broth, herbal tea, electrolyte solutions)
• Day 3: Introduce bland, low-fiber foods—bananas, white rice, boiled potatoes, plain toast
• Day 4: Add protein sources like boiled chicken or eggs
• Day 5+: Gradually reintroduce normal diet, avoiding spicy, fatty, or dairy foods initially

Listen to your body—if a food triggers symptoms, stop and wait another day before trying again. The UK National Health Service notes that rushing this process often causes symptom relapse, extending recovery time by several days.

Preventing Future Episodes: Practical Food Safety

Understanding how food poisoning occurs helps prevent recurrence. Most cases stem from four common mistakes in food handling:

• Temperature danger zone: Keeping food between 40°F and 140°F (4°C-60°C) for more than 2 hours allows bacteria to multiply rapidly
• Cross-contamination: Using the same cutting board for raw meat and vegetables without proper cleaning
• Inadequate cooking: Not reaching safe internal temperatures (165°F/74°C for poultry, 145°F/63°C for fish)
• Poor hand hygiene: Not washing hands thoroughly after handling raw meat or using the bathroom

Implement these evidence-based prevention strategies recommended by food safety experts:

• Use a food thermometer for all cooked meats
• Wash hands for 20 seconds with soap before and after food preparation
• Separate raw meats from other foods in grocery bags and refrigerator
• Refrigerate leftovers within 2 hours (1 hour if room temperature exceeds 90°F/32°C)

Special Considerations for Vulnerable Groups

Food poisoning poses greater risks for certain populations. The CDC identifies these groups as needing extra caution:

• Children under 5: More susceptible to dehydration; seek medical care if vomiting persists beyond 12 hours
• Adults over 65: Weakened immune systems; monitor closely for complications
• Pregnant women: Certain pathogens like listeria can harm fetus; seek immediate care for any food poisoning symptoms
• Immunocompromised individuals: Higher risk of severe complications; contact healthcare provider at first symptom

How soon after eating contaminated food do symptoms appear?

Symptoms typically appear 6-24 hours after exposure, though some pathogens like norovirus can cause symptoms in as little as 12 hours while others like listeria may take up to 70 days. Most common foodborne illnesses show symptoms within 24 hours.

Can I take anti-diarrheal medication for food poisoning?

Avoid anti-diarrheal medications during the first 24 hours as they prevent your body from expelling harmful bacteria. After the acute phase passes and diarrhea is your only remaining symptom, medications like loperamide may be appropriate. Consult a healthcare provider if unsure.

What's the best way to rehydrate during food poisoning?

Small, frequent sips of oral rehydration solutions work best. The WHO formula (1 liter water + 6 tsp sugar + 1/2 tsp salt) is more effective than sports drinks. Alternate between clear broth, herbal tea, and electrolyte solutions. Take 1-2 tablespoons every 5-10 minutes rather than drinking large amounts at once.

How long does food poisoning typically last?

Most cases resolve within 1-3 days. Viral infections like norovirus typically last 1-2 days, while bacterial infections such as salmonella may persist 4-7 days. If symptoms continue beyond 72 hours, or worsen after initial improvement, seek medical attention as this may indicate complications.

When can I return to work or school after food poisoning?

Stay home until you've been symptom-free for at least 24-48 hours, especially if you work with food, children, elderly, or in healthcare. Some pathogens like norovirus remain contagious for up to 48 hours after symptoms end. Returning too soon risks spreading illness to others.