How I Manage Hydration and Gentle Food Reintroduction When My Toddler Is Vomiting

About a week ago, my beautiful little girl became unwell. She caught a stomach bug, and quite suddenly she started vomiting. In the first few hours, she could not keep anything down at all. As a mother, I was worried. Even when you know that vomiting is common and usually mild in toddlers and preschoolers, it is still very hard to watch your child go through that level of sickness and fatigue.

Thankfully, it followed the usual course. Nothing serious, just as expected. Within few days, she was back to herself, energetic and jumping around as if nothing had happened. Once things settled, I felt it was important to share what I do in situations like this, and how I manage them from a nutritional perspective.

When a child is having vomiting episodes, balanced nutrition, adequate intake, and meal structure are simply not the priority. In fact, during active vomiting, offering food often makes things worse. At this stage, you should not be concerned about how much your child is eating. The focus should shift entirely to hydration.

Rehydration is what truly matters during vomiting. The main risk you are trying to prevent is dehydration. Everything else can wait.

Why Hydration Matters Most

Most winter vomiting illnesses in young children are caused by viral gastroenteritis. These viruses spread easily, especially among siblings and in nursery or school settings. Vomiting often comes on suddenly and can be intense in the first hours, then gradually improves.

Toddlers have smaller fluid reserves than adults. They lose fluids quickly, and their stomachs are sensitive. This is why the way fluids are offered, not just what is offered, makes such a difference.

What Helped Us Most: Small Amounts, Offered Often

One of the most important things I want to emphasise is that more is not better.

Offering large drinks, even water, often leads to more vomiting. What works much better is giving very small amounts, frequently, and patiently.

For many toddlers, starting with one or two tablespoons every ten minutes works well. If vomiting is frequent or the child is smaller, even a teaspoon every five minutes can be enough. It may feel insignificant, but over time it adds up, and more importantly, it is more likely to stay down.

If vomiting happens again, I pause fluids for a short while, allow the stomach to settle, and then restart with smaller amounts. This gentle approach is often far more effective than pushing through.

How Much Is Enough?

There is no single volume that suits every child. Body weight, age, frequency of vomiting, and overall condition all play a role.

As a general guide, smaller toddlers may only tolerate teaspoons at a time, while older toddlers may manage tablespoons. Over the course of an hour, this might amount to anything from around 60 ml to 150 ml. The exact number matters far less than the child’s tolerance and response.

If a child is breastfeeding and wants to continue, breastfeeding can be offered. Short, frequent feeds are usually better tolerated than long feeds during vomiting.

What to Give When a Child Is Vomiting

Plain water alone is often not ideal during vomiting. Along with fluids, children lose electrolytes, particularly sodium.

Simple rehydration drinks tend to work best. These do not need to be complicated or expensive. Mild flavours, or no flavour at all, are usually better tolerated, as strong tastes can worsen nausea.

Warm, diluted homemade broth is often soothing and easier to accept than sweet drinks. Once vomiting starts to ease, cereal-based liquids such as rice water or oat water can also be useful.

Simple Rehydration Recipes I Use

• Water, salt and sugar solution

  • 1 litre of clean water

  • 6 level teaspoons of sugar

  • ½ level teaspoon of saltMix well until fully dissolved.If needed, add a very small squeeze of fresh lemon or orange for taste. Offer slowly in teaspoons or tablespoons.

• Gentle homemade broth

  • Homemade chicken or vegetable broth

  • No stock cubes, spices, onion, or garlic

  • Skim off fat and dilute with water if neededOffer warm or at room temperature in small sips or spoonfuls.

• Rice water

  • 1 tablespoon white rice

  • 1 litre waterBoil until the water turns cloudy, then strain and cool.A small pinch of salt can be added. Best once vomiting begins to settle.

• Oat water

  • Simmer a small amount of oats in water

  • Strain very well and allow to coolKeep the liquid thin and smooth. More suitable later in recovery.

    
    

What I Avoid During Active Vomiting

• Fruit juices, especially apple, pear, and grape

• Fizzy drinks

• Dairy products

• Fatty or fried foods

• Spicy foods

• Very cold drinks

• Large volumes of fluid at once

• Concentrated supplements such as Paediasure or other high-calorie nutrition drinks

• Forcing food or encouraging a child to eat

During vomiting, these tend to irritate the stomach and often lead to more vomiting.

Signs I Watch Closely

Most stomach bugs resolve on their own, but dehydration should always be taken seriously. Reduced urine output, a very dry mouth, absence of tears when crying, unusual sleepiness, or vomiting that does not settle are all reasons to seek medical advice.

And sometimes, there does not need to be a clear sign. If something feels wrong, that alone is enough to call your doctor.

Gentle Food Reintroduction Ideas

Every child is different, and tolerance during recovery can vary a lot. In my daughter’s case, her stomach stayed sensitive for several days, so food had to be introduced very carefully. What surprised me is that she was actually very happy with olive oil and Manuka honey, dipping her pita bread and enjoying it slowly. That combination worked well for her, but it may not suit every child.

The key at this stage is not “healthy meals” but what stays down.

Here are gentle food ideas that can be tried only once vomiting has eased, and always in very small amounts.

1. Banana + honey mash (or plain banana slices)

• Soft and gentle on the stomach

• Natural source of potassium, helpful after vomiting or diarrhoea

• Provides quick energy

• Optional: drizzle ½ teaspoon honey for taste

• If tolerated, a tiny spoon of oats can be mixed in

  
  

2. Plain toast fingers (white or soft brown) with a thin smear of butter

• Gentle carbohydrates that are usually well tolerated

• Can help settle nausea

• Provides a little fat for energy

• Easy to hold and nibble

• If butter is refused, offer toast plain

  
  

3. Applesauce (no added sugar)

• Very soothing for the gut

• Contains vitamin C

• Helps bind stools slightly

• Offer 3–4 small spoonfuls at a time

• Slightly warming it can make it more appealing

  
  

4. Simple rice porridge (very thin)

• Made from rice with extra water

• Very gentle on digestion

• Add a splash of milk only if clearly tolerated

• Can top with 1–2 teaspoons mashed banana

• Provides carbohydrates and small amounts of minerals

  
  

  

  
  

5. Plain yoghurt (2–3 small spoonfuls)

Only if:

• Vomiting has stopped

• The stomach feels settled

Benefits:

• Natural probiotics

• Calcium

• Easy-to-digest protein

If your child is sensitive to dairy during illnesses, skip this and reintroduce later.

6. Soft scrambled egg (very small portion)

• Nutrient-dense

• Gentle protein once recovery is underway

• Start with 1–2 tablespoons

• Can give satiety without heaviness

• If refused, do not push

  
  

7. Steamed soft carrots (cut very small)

• Gentle fibre

• Source of beta-carotene (vitamin A precursor)

• Soothing when well cooked

• Offer warm, not cold

  
  

8. Saltine crackers or baby rice cakes

• Very light and dry, can help settle nausea.

• Can be paired with banana or applesauce

  
  

  

9. Oral hydration with a little juice

• A splash of orange or apple juice diluted well in water

• Or half a fizzer dissolved fully

This provides:

• Fluid

• Electrolytes

• Vitamin C

• Gentle sweetness that may encourage sipping

  
  

10. Mashed potato with a splash of milk

• Easy to digest

• Very comforting

• Provides energy, potassium, and a little vitamin C

• Useful when appetite is low but the child wants “real food”

  
  

What to Avoid While the Stomach Is Still Sensitive

Even when children look better, the gut can take time to fully recover. During this phase, I avoid:

• Raw vegetables

• Creamy foods

• Heavy fats

• Fried food

• Chocolate

• Too much dairy

• Citrus fruits (except well-diluted juice)

• Fibre-heavy foods

• Smoothies (too much sugar and fibre together)

Taking things slowly here helps prevent symptoms from returning.

Final Thoughts

When my daughter was unwell, what helped me most was letting go of the pressure to do everything “right”. I focused on keeping her comfortable, hydrated, and close. Recovery is not always linear. Some hours are better than others.

Gentle fluids, patience, and trust in your child’s ability to recover go a long way.

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This article is for general information only and does not replace medical advice. Always consult your doctor if you are concerned.