A Nutrition Diet Guide: What do Thai people eat when sick?

October 24, 2025 •

4 min read

Did you know that in Thailand, a soothing bowl of rice porridge is the go-to comfort food for feeling unwell? When ill, Thais turn to a repertoire of simple, nourishing, and easily digestible dishes infused with traditional herbs, which is a great example of what do Thai people eat when sick.

Quick Summary

When feeling ill, Thai people favor mild, easily digestible dishes like rice porridge (khao tom) and herbal soups, rich with ingredients such as ginger, lemongrass, and galangal for their healing properties.

Key Points

Rice Porridge (Jok or Khao Tom): This is the primary Thai comfort food when ill, being easy to digest and gentle on a sensitive stomach.
Herbal Soups: Mild, clear soups like Tom Jued and a toned-down Tom Yum are packed with healing herbs like lemongrass, galangal, and ginger that help fight symptoms.
Immune-Boosting Herbs: Ingredients such as ginger, garlic, turmeric, and lemongrass are prized for their anti-inflammatory and antibacterial properties, providing natural remedies.
Prioritize Hydration: Beverages like fresh ginger tea and coconut water are essential for staying hydrated and soothing symptoms.
Avoid Harsh Foods: Spicy, fatty, and overly sugary foods are generally avoided during illness to prevent aggravating digestive issues.
Focus on Digestion: A sick diet emphasizes cooked foods that are soft and easy for the body to process, saving energy for healing.

The Thai approach to a nutritious diet during sickness emphasizes restorative, natural, and easily digestible meals. Instead of reaching for heavy or overly processed foods, the focus is on light, broth-based dishes filled with fresh herbs known for their medicinal benefits. This tradition not only provides comfort but also helps the body recover by supplying it with essential nutrients and hydration.

The Ubiquitous Comfort of Rice Porridge

When a Thai person is feeling under the weather, a bowl of rice porridge is the ultimate remedy. This dish comes in two main forms:

Jok (โจ๊ก): A thicker, more glutinous rice porridge, similar to congee, made from broken jasmine rice cooked in a savory broth until it becomes silky smooth. It is often served with a poached egg, shredded chicken or pork, and topped with fresh ginger, cilantro, and fried garlic. Its soft texture makes it incredibly easy to eat and digest, and the warm broth is soothing for a sore throat.
Khao Tom (ข้าวต้ม): A lighter, brothy rice soup where the rice grains are still mostly intact. It is more refreshing than jok and is also a popular choice for upset stomachs or hangovers. It can be made with chicken (khao tom gai), fish, or pork, and is seasoned with fish sauce and light soy sauce, and garnished with fresh cilantro and ginger.

These rice-based soups provide easy-to-absorb carbohydrates for energy while being gentle on the digestive system.

Healing Herbal Soups and Broths

Beyond the classic rice porridge, Thais incorporate a variety of other soups that are packed with health-boosting herbs:

Tom Jued (ต้มจืด): A bland, clear soup with a mild flavor profile, perfect for sensitive stomachs. It typically includes soft-boiled pork meatballs or tofu and a mix of vegetables like carrots and cabbage. The broth is light, nourishing, and won't overwhelm a weak appetite.
Mild Tom Yum (ต้มยำ): While the typical spicy Tom Yum is a potent cold-buster for some, a milder version without excessive chili is often preferred when the stomach is sensitive. It features a restorative broth with lemongrass, galangal, and kaffir lime leaves—all known for their medicinal properties.
Kaeng Liang (แกงเลียง): A mildly spicy vegetable soup that combines ingredients like sweet basil, ivy gourd leaves, and pumpkin. It is known for its ability to increase lactation in new mothers but is also consumed for general wellness, as it is rich in vitamins and herbs.

The Power of Thai Healing Herbs

Thai cuisine's strength lies in its use of fresh herbs and spices that act as natural remedies. Several ingredients are particularly important for a sick diet:

Ginger: Used to treat nausea, upset stomach, and aid digestion. Its anti-inflammatory properties can soothe a sore throat and reduce congestion.
Garlic: Known for its immune-boosting and antibiotic properties, it helps fight off viruses and bacteria.
Lemongrass: This fragrant herb has anti-inflammatory and antiviral properties that can help clear up congestion and relieve flu symptoms.
Turmeric: The curcumin in turmeric is a powerful anti-inflammatory and antiseptic agent, often found in yellow curries.
Galangal: A close relative of ginger, it has similar benefits for digestion and reducing inflammation.

Hydration and Soothing Beverages

Staying hydrated is crucial during illness, and Thais use several traditional beverages to help:

Fresh Ginger Tea (น้ำขิง): A simple and effective remedy for colds and upset stomachs. It’s made by boiling fresh ginger slices in water and can be sweetened with honey for additional soothing properties.
Coconut Water (น้ำมะพร้าว): A natural and excellent hydrator, coconut water is rich in electrolytes that replenish minerals lost through sweating. It’s readily available fresh from street stalls or bottled in convenience stores.
Herbal Inhalers and Remedies: For relieving dizziness or congestion, traditional herbal inhalers called ya dom are very common. There is also a powder-based fragrant medicine called ya hom that can be dissolved in water to treat bloating and fatigue.

What to Exercise Caution With During Sickness

While Thai food is generally healthful, certain preparations should be avoided when feeling unwell. Greasy or fatty foods, such as rich curries or deep-fried items, can be hard on a sensitive stomach. Excessive spice, though helpful for some congestion, can aggravate a sore throat or digestive issues. It is also wise to temporarily avoid raw or fermented dishes, like some types of papaya salad, if your stomach is upset. Opt for cooked and simple dishes instead to allow your body to heal without extra strain.

Comparison of Thai Dishes for Different Ailments


Ailment	Recommended Thai Dish	Key Ingredients	Benefit
Stomach Upset	Khao Tom (Rice Soup)	Broth, rice, ginger	Easy to digest, soothing for the stomach.
Cold/Flu Symptoms	Mild Tom Yum Soup	Lemongrass, galangal, ginger	Decongestant, anti-inflammatory, soothes sore throat.
Low Energy/Recovery	Jok (Rice Porridge)	Chicken, rice, broth, egg	Soft, nourishing, and easy to consume for energy.
Dehydration	Fresh Coconut Water	Coconut water	Natural source of electrolytes for hydration.
Congestion	Fresh Ginger Tea	Ginger, honey	Warming properties help clear sinuses and soothe the throat.

Conclusion: Food as Medicine

The practice of using food as medicine is a deeply ingrained aspect of Thai culture, and this is clearly reflected in what do Thai people eat when sick. The reliance on simple, clean preparations and a powerful array of natural herbs and spices turns a sick day meal into a restorative and healing experience. By choosing easily digestible dishes like rice porridge and nutrient-rich herbal soups, the body is given the support it needs to recover efficiently. This holistic approach proves that even simple foods can have a powerful impact on health and well-being. For more on Thailand's traditional healing practices, including herbal remedies, you can explore resources from the Thailand Foundation.

Frequently Asked Questions

The most common Thai food for sickness is rice porridge, known as 'jok' (a thick congee-like porridge) or 'khao tom' (a brothy rice soup).

A milder version of Tom Yum soup can be beneficial for a cold due to its healing herbs like lemongrass and ginger, which act as decongestants. However, overly spicy versions should be avoided if you have an upset stomach or sore throat.

Popular beverages include fresh ginger tea for its soothing properties and coconut water, which provides excellent hydration and electrolytes.

Key herbs used for healing include ginger, garlic, turmeric, lemongrass, and galangal, known for their anti-inflammatory and antibacterial benefits.

Yes, many Thai dishes are excellent for an upset stomach, especially bland rice soups like Khao Tom. You should avoid spicy or greasy foods, which can make symptoms worse.

Yes, it is best to avoid fatty, overly spicy, or rich foods. Also, be cautious with uncooked or fermented dishes if you have a sensitive stomach.

In addition to herbal teas and mild spicy soups, traditional Thai medicine includes ya dom, an aromatic herbal inhaler used to relieve nasal congestion and dizziness.