What is the best comfort food for being sick? A guide to feeling better

December 23, 2025 •

4 min read

According to a survey of millennial parents, the top comfort foods for sickness include soup, broth, and crackers. When illness strikes, the right nourishment can be as important as rest for a swift recovery, making the choice of comfort food more than just a matter of taste.

Quick Summary

This guide provides a comprehensive overview of the most beneficial and easy-to-digest comfort foods for when you're feeling unwell. It covers options for various symptoms, such as nausea, congestion, and dehydration, with practical tips and an expert-backed comparison.

Key Points

Chicken soup's benefits: The warmth helps clear congestion, while the broth provides essential hydration and electrolytes, and the chicken adds protein for immune function.
Ginger for nausea: Ginger is a well-supported remedy for nausea, acting on the digestive system to provide relief from motion sickness, pregnancy-related sickness, and upset stomachs.
The BRAT diet: Bananas, rice, applesauce, and toast are bland, easily digestible foods that help soothe an upset stomach and manage diarrhea.
Proper hydration is key: When sick, you lose fluids through fever, sweating, or vomiting, making high-fluid foods like soups, broths, and coconut water crucial for rehydration.
Avoid sugary and greasy foods: While appealing, high-sugar and high-fat items can cause energy crashes and inflammation, potentially hindering recovery and causing digestive discomfort.
Psychological comfort matters: Familiar, comforting foods can provide a boost to your mental well-being by triggering positive associations and releasing feel-good hormones.

Why Comfort Food Matters When You're Sick

When you're sick, your body works overtime to fight off infection, increasing its energy and nutritional demands. This is a time when your appetite might decrease due to nausea, fatigue, or altered taste perception, making it challenging to get the fuel you need. Comfort foods can be a lifesaver for several reasons:

Hydration: Many traditional sick-day comfort foods, such as soups and broths, are high in fluid content, helping to prevent dehydration which can occur with fever, sweating, vomiting, or diarrhea.
Nutrient Boost: Your immune system relies on a steady supply of vitamins, minerals, and protein to function effectively. Nutrient-dense, easy-to-digest foods can provide this without putting a strain on your digestive system.
Psychological Comfort: The emotional and nostalgic connection to certain foods, often passed down through generations, can activate the brain's reward system, releasing feel-good neurotransmitters like dopamine. This can help alleviate stress and sadness associated with being sick.

The Best Comfort Foods for Being Sick

There isn't a single universal "best" comfort food, as needs vary depending on the symptoms. Here's a breakdown of the top contenders for different ailments.

For Colds, Flu, and Respiratory Symptoms

Chicken Soup

This classic remedy is scientifically proven to help reduce inflammation in the upper respiratory tract. It provides hydration, electrolytes, and nutrients like protein and vitamins from the chicken and vegetables. The steam from the warm broth also acts as a natural decongestant, helping to clear nasal passages.

Warm Broths

For those who prefer a simpler option, bone broth or vegetable broth offers excellent hydration and essential electrolytes. Bone broths also contain gelatin and amino acids that may support digestive health.

Ginger Tea with Honey

Ginger is a natural anti-inflammatory that can help soothe a sore throat and congestion. Honey has antimicrobial properties and coats the throat, providing temporary relief from coughing and irritation. A simple tea can be made by steeping fresh ginger slices in hot water.

For Upset Stomachs and Nausea

The BRAT Diet

For stomach issues like vomiting or diarrhea, the BRAT diet is a time-tested recommendation. This includes:

Bananas: Rich in potassium and easy to digest.
Rice: Bland and gentle on the stomach.
Applesauce: Soft, easy to swallow, and contains fiber.
Toast: Simple carbohydrates that are easily digestible.

Porridge or Oatmeal

Like rice, a simple porridge or oatmeal is a bland, soothing option that provides necessary calories, vitamins, and minerals. It is gentle on a sensitive stomach and provides sustained energy.

Ginger

Known for its anti-nausea effects, ginger can be consumed in tea form, added to food, or found in real ginger ale. It is thought to act on receptors in the digestive system to reduce feelings of sickness.

For a Sore Throat

Ice Pops or Ice Cream

For many, cold foods can provide temporary relief from a sore, scratchy throat by numbing the area. Opt for options without excessive sugar.

Yogurt

Cool, soft yogurt is easy to swallow and contains probiotics that can support gut health and immune function.

Comparison of Comfort Foods for Sickness


Comfort Food	Best For	Key Benefit	Considerations
Chicken Soup	Colds, flu, respiratory symptoms	Hydration, decongestion, nutrients	May contain high sodium in canned versions
Ginger Tea	Nausea, sore throat, congestion	Anti-inflammatory, soothing	High doses may cause side effects
Rice Porridge (Okayu)	Upset stomach, low appetite	Easy to digest, bland, gentle	Can be bland for some tastes
Bananas	Diarrhea, low energy	Potassium source, easy digestion	Best for simple tummy troubles, not severe cases
Yogurt	Sore throat, low immunity	Probiotics, soft texture	Avoid if dairy is poorly tolerated during sickness
Toast & Crackers	Upset stomach	Bland, easy-to-digest carbs	Offers limited nutrients alone
Broth	Dehydration, congestion	Hydration, electrolytes, warmth	Lower calories than soups with solids

A Note on Sugar and What to Avoid

While a sweet treat can provide a brief psychological boost, sugary foods and drinks are best avoided during illness. High sugar intake can cause a spike and crash in energy levels and may weaken the immune system by promoting inflammation. Instead, focus on nutrient-rich whole foods. It is also wise to avoid greasy, spicy, or heavy foods that can be hard to digest and potentially upset an already sensitive stomach. Caffeinated beverages and alcohol should also be avoided as they can cause dehydration.

Conclusion

While the perfect comfort food is subjective, the best choices for being sick generally provide a combination of easy digestion, essential hydration, and immune-supporting nutrients. Classic chicken soup remains a top contender for cold and flu symptoms, while bland options like rice porridge and bananas are ideal for stomach ailments. The steam from hot liquids, the soothing properties of ginger, and the electrolyte boost from broths or coconut water can all contribute significantly to a faster, more comfortable recovery. Ultimately, listening to your body and choosing nourishing, gentle options will provide the most effective path back to feeling well.

Here is a guide from Healthline to help you find the best foods for when you're under the weather.

Frequently Asked Questions

For stomach flu, stick to the BRAT diet (bananas, rice, applesauce, toast). These bland, low-fiber foods are easy to digest and can help manage symptoms like diarrhea and nausea.

While some find the heat of spicy food helpful for clearing sinuses, it can also irritate an already upset stomach and is generally best to avoid, especially if you have nausea or stomach issues.

Chicken soup is beneficial because it provides hydration, electrolytes, and protein. The warmth and steam help relieve congestion, and the anti-inflammatory properties of some ingredients can ease symptoms.

Water is the best choice, but herbal teas, broths, and electrolyte drinks like coconut water are also excellent options for replenishing fluids and minerals lost during illness.

Yes, cold foods like ice cream or popsicles can provide temporary relief from a sore throat by numbing the area. It is best to choose options with less sugar.

Yes, research indicates that ginger is effective at relieving various types of nausea, including motion sickness and nausea from medical treatments. It can be consumed in tea, supplements, or raw form.

The craving for comfort foods when sick is partly psychological. These foods trigger a brain response that releases feel-good chemicals like dopamine and serotonin, which can temporarily reduce stress and anxiety associated with illness.

When you have no appetite, focus on easy-to-digest, nutrient-dense foods and fluids. Broths, fruit smoothies, rice porridge, and yogurt are good options that provide energy without being heavy.