Are Carbs Good While You're Sick?

October 22, 2025 •

3 min read

When you're sick, your body's immune system needs extra energy to fight off infection, which is why your appetite can change. This often leads to intense cravings for easy-to-digest comfort foods, many of which contain carbohydrates. But are carbs good while you're sick, and does the type of carb matter?

Quick Summary

Carbs can be beneficial when sick, providing much-needed energy for the immune system, but the type of carbohydrate matters. Bland, low-fiber, and easily digestible simple carbs are best for stomach issues, while complex carbs offer sustained energy and nutrients for recovery. Avoid sugary and fatty foods that can cause inflammation and hinder healing. Staying hydrated and choosing nutrient-dense options are key to a quick recovery.

Key Points

Immune System Needs Fuel: Your body's immune response requires significant energy, and carbs are its preferred source.
Simple Carbs for Sensitive Stomachs: For nausea or stomach bugs, opt for bland, low-fiber carbs like toast, rice, and applesauce for easy digestion.
Complex Carbs for Sustained Energy: When recovering from a cold or flu, complex carbs such as oatmeal and sweet potatoes provide longer-lasting energy and more nutrients.
Avoid Excessive Sugar: Too much sugar can cause inflammation and a short-lived energy spike, potentially hindering your recovery.
Hydration is Crucial: Always prioritize fluids like water, broth, or electrolyte drinks, especially when dealing with fever or vomiting.
Listen to Your Body: Start with small, frequent meals of gentle foods and progress to more complex options as your appetite and digestion improve.

The Immune System's Need for Energy

When illness strikes, your body dedicates significant resources to fighting off pathogens, a process that requires a substantial amount of energy. Your metabolic rate increases as your immune system works overtime, creating a higher demand for fuel. Carbohydrates are the body's primary and most easily accessible energy source, making them crucial for supplying your immune cells with the fuel they need. Choosing the right kind of carbohydrates can make a big difference in how well your body recovers.

The Role of Different Carbohydrates During Illness

Not all carbohydrates are created equal, and your choice can depend heavily on your specific symptoms. Simple carbohydrates, such as those found in plain rice or white toast, are digested quickly and provide a fast burst of glucose for energy. This can be particularly helpful if you have a low appetite and need a fast, low-effort energy source. Complex carbohydrates, like those in whole grains and vegetables, take longer to break down, offering a more sustained release of energy and additional nutrients.

Simple vs. Complex Carbs When Sick


Feature	Simple Carbohydrates	Complex Carbohydrates
Digestion Speed	Fast; provides quick energy	Slow; provides sustained energy
Best For	Nausea, upset stomach, loss of appetite	General recovery, when stomach is settled
Fiber Content	Low; gentler on sensitive digestive systems	High; can be harder to digest during acute illness
Nutritional Value	Lower; often contains "empty" calories	Higher; rich in fiber, vitamins, and minerals
Examples	White toast, crackers, white rice, applesauce	Oatmeal, brown rice, whole-grain bread, sweet potatoes

Recommended Carbs for Different Symptoms

For Stomach Bugs or Nausea: When dealing with nausea, vomiting, or diarrhea, bland, easy-to-digest carbohydrates are your best friend. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic for a reason. These foods are low in fiber, soft, and gentle on an upset stomach, helping to settle your gut and restore some lost electrolytes, especially potassium from bananas. Other good options include saltine crackers, plain potatoes, and cooked cereal like oatmeal made with water. It's best to avoid high-fat or high-sugar foods, which can be irritating to a sensitive digestive system.

For Cold or Flu: If your main symptoms are upper respiratory (like a cold or flu) and your stomach is relatively calm, you can focus on more nutrient-dense complex carbs. While a quick, sugary snack can provide a temporary mood lift, the crash can leave you feeling more tired. Instead, opt for options like oatmeal, brown rice, or sweet potatoes. These provide steady, long-lasting energy and often come with valuable vitamins and minerals that support your immune system. A comforting bowl of chicken noodle soup, with its hydrating broth and simple carbohydrates from noodles, is also a great option.

The Downside of Too Much Sugar

While your body craves quick energy from sugary carbs when you're sick, overindulging can have negative consequences. High sugar intake can increase inflammation and suppress the immune system, potentially slowing down your recovery. It's best to prioritize whole food sources for your carbs rather than processed treats or high-sugar juices, which offer little nutritional value.

Making the Right Nutritional Choices

Ultimately, eating while sick is about listening to your body. On days when your appetite is low and your stomach is sensitive, simple, bland carbohydrates are an excellent way to get some energy. As you start to feel better and can tolerate more, incorporating nutrient-dense complex carbs will aid your long-term recovery. Ensure you stay well-hydrated throughout your illness, as dehydration can exacerbate symptoms like fever and fatigue. Broth-based soups and electrolyte drinks are especially helpful for replenishing lost fluids and nutrients.

Conclusion

In short, the answer to "are carbs good while you're sick?" is yes, but with a major caveat: the type of carb is what matters most. For initial stages of illness, especially with stomach-related symptoms, bland, simple carbs like plain toast or rice provide a gentle source of quick energy. As you progress towards recovery, shifting to more nutritious complex carbs like oatmeal and whole grains offers sustained energy and essential nutrients to help your immune system rebuild. By making intentional carbohydrate choices and prioritizing hydration, you can give your body the best chance to recover quickly and effectively.

Disclaimer: The information in this article is for informational purposes only and is not medical advice. Consult a healthcare professional for guidance on your specific health needs.

Frequently Asked Questions

You crave carbohydrates when you're sick because your immune system requires extra energy to fight infection. Your body seeks out carbs as the quickest and most easily accessible fuel source to meet this heightened energy demand.

The BRAT diet is particularly good for stomach issues, like the stomach flu, because it consists of bland, low-fiber, and easy-to-digest foods that won't upset a sensitive digestive system. However, it lacks complete nutrition, so it should only be followed for a short time until you can tolerate a more balanced diet.

You don't need to avoid all sugar, especially if it comes from natural sources like fruit, but you should limit high-sugar processed foods. Natural sugars from fruit provide vitamins, while excessive added sugar can contribute to inflammation and suppress immune function.

It is generally not recommended to eat whole-grain foods with a stomach bug. The high fiber content in complex carbs can be difficult for a sensitive stomach to digest and may worsen symptoms like diarrhea or cramping.

Instead of sugary fruit juice, opt for water, herbal teas, or broth. These options provide hydration without the excessive sugar, which can be inflammatory and may not offer much nutritional benefit.

Certain forms of carbohydrates, particularly warm, soothing foods like oatmeal or plain broth-based soups with noodles, can provide comfort and be easy to swallow with a sore throat. The carbs provide energy while the warmth can offer relief.

Yes, chicken noodle soup is a classic remedy because it contains several helpful components. The noodles provide easily digestible carbs for energy, the broth aids in hydration and replacing electrolytes, and the warmth can help clear congestion.