The Best Food to Eat When Being Sick: Your Comprehensive Guide

November 14, 2025 •

4 min read

According to a 2018 review, honey was more effective than over-the-counter cough medicine ingredients in children, proving that a simple home remedy can be a powerful tool against illness. So what is the best food to eat when being sick? The right diet can significantly aid your recovery, providing essential nutrients, soothing symptoms, and keeping you hydrated.

Quick Summary

Guide to the best foods for boosting immunity and soothing symptoms like sore throats, congestion, and nausea. Includes hydrating options, easy-to-digest choices, and foods to avoid during illness.

Key Points

Hydrate, Hydrate, Hydrate: Prioritize fluids like water, broth, or coconut water, especially with fever, vomiting, or diarrhea, to prevent dehydration.
Soothe Colds and Flu: Opt for chicken soup, garlic, ginger, and Vitamin C-rich citrus fruits to boost immunity and ease congestion and sore throat pain.
Calm an Upset Stomach: Stick to the BRAT diet (bananas, rice, applesauce, toast), along with plain yogurt and ginger, for easily digestible and soothing options.
Avoid Inflammatory Foods: Steer clear of excess sugar, fried foods, alcohol, and caffeine, which can worsen inflammation and hinder recovery.
Listen to Your Body: Eat smaller, more frequent meals if your appetite is low, and focus on warm, comforting foods like tea or broth to feel better.

Why Nutrition Matters When You're Ill

When you're sick, your body works overtime to fight off infection, which can increase your metabolic rate and energy demands. A balanced diet provides the essential vitamins, minerals, and calories your immune system needs to function effectively and support a faster recovery. However, a poor appetite, nausea, or a sore throat can make it difficult to eat. The key is to focus on nutrient-dense foods that are easy to digest while ensuring you stay properly hydrated.

The Golden Rule: Prioritize Hydration

This cannot be stressed enough. Staying hydrated is the most important step when you are sick, especially if you have a fever, vomiting, or diarrhea. Illness can cause rapid fluid loss, leading to dehydration which can make you feel even worse.

Best Hydrating Options:

Water: The simplest and most effective way to stay hydrated.
Coconut Water: Rich in electrolytes, this is a great choice to replenish fluids and minerals lost during sickness.
Herbal Tea: Hot, non-caffeinated teas like chamomile or peppermint can soothe a sore throat and help relieve congestion.
Broth: Chicken or vegetable broth is an excellent source of fluids and electrolytes and is easy on the digestive system.
Popsicles: Frozen treats can be soothing for a sore throat and help you stay hydrated, especially if you can't keep much down.

Foods for Colds and Flu

When battling a respiratory infection, the goal is to consume foods that can help alleviate symptoms like a sore throat and congestion while providing immune-boosting nutrients.

Chicken Soup: This classic remedy is backed by science. It provides protein, vitamins, and minerals, while the hot steam helps clear congestion. The amino acid cysteine in chicken can also help break down mucus.
Citrus Fruits: Rich in Vitamin C, fruits like oranges, lemons, and grapefruits can support your immune system's production of infection-fighting white blood cells. Be mindful if you have a sore throat, as acidity can sometimes cause irritation.
Garlic and Ginger: These two potent ingredients have long been used for their medicinal properties. Ginger is particularly known for its anti-nausea effects, while garlic has antiviral and antibacterial properties. Add them to soups, stir-fries, or teas.
Honey: With antimicrobial properties, honey can effectively soothe a cough and sore throat. Avoid giving honey to infants under 12 months due to a risk of infant botulism.

Easing an Upset Stomach

If nausea, vomiting, or diarrhea are your main symptoms, sticking to bland, easily digestible foods is best. The BRAT diet is a time-tested approach.

Bananas: Soft, bland, and easy to digest, bananas are also rich in potassium, which helps replenish lost electrolytes.
Rice: Plain white rice is low in fiber and can help bind stools, making it ideal for diarrhea.
Applesauce: A good source of pectin, which can help firm up stools. Unsweetened is best.
Toast: Plain, dry toast is a simple carbohydrate that is gentle on a sensitive stomach.
Yogurt: Look for yogurt with live, active cultures to provide probiotics that can help restore healthy gut bacteria. Choose plain varieties to avoid excess sugar.

Foods to Avoid When Sick

Just as important as knowing what to eat is knowing what to avoid. These foods can worsen symptoms and hinder your body's recovery process.

Sugary Foods and Drinks: Excess sugar can increase inflammation and may suppress the immune system's effectiveness.
Greasy and Fried Foods: These are difficult to digest and can aggravate an upset stomach.
Excessive Caffeine and Alcohol: Both can cause dehydration, and alcohol can also weaken the immune system.
Hard or Crunchy Foods: These can irritate a sore throat, making swallowing more painful.
Spicy Foods: While some people feel that spicy foods clear sinuses, they can also irritate the stomach and throat for others.

Comparison of Sick-Day Foods by Ailment


Food/Drink	Best for Colds/Flu	Best for Upset Stomach	Why It Works
Chicken Soup	Yes	Moderately (as a clear broth)	Hydrating, electrolytes, warm steam clears congestion, protein aids recovery.
Bananas	Yes (good nutrients)	Yes (part of BRAT diet)	Easy to digest, rich in potassium for electrolyte balance.
Ginger Tea	Yes (soothes throat)	Yes (combats nausea)	Anti-inflammatory and anti-nausea properties.
Yogurt (plain)	Yes (probiotics)	Yes (probiotics)	Restores healthy gut bacteria, boosting immunity and aiding digestion.
Citrus Fruits	Yes (Vitamin C)	Not always (acidity)	High in Vitamin C, but can irritate an already sore or sensitive stomach.
Dry Toast	Yes (easy carb)	Yes (part of BRAT diet)	Gentle on the stomach and easy to eat when you have little appetite.

Conclusion

Making informed dietary choices when you're sick is a crucial part of the recovery process. By prioritizing hydration with clear fluids like broths, herbal teas, and coconut water, and opting for easy-to-digest, nutrient-rich foods, you can give your body the best chance to fight off illness. Tailor your choices to your specific symptoms—opt for immune-boosting foods like chicken soup and citrus for a cold, or stick to the bland BRAT diet for an upset stomach. By avoiding sugary, fatty, and processed foods, you can prevent further inflammation and support your body's natural healing mechanisms. Listen to your body and fuel it wisely to get back on your feet faster. For more resources on nutrition and recovery, consult authoritative health websites like Healthline.

Frequently Asked Questions

It's more important to stay hydrated than to force solid food. When you do feel ready to eat, start with small, bland, nutrient-dense meals or snacks rather than large, heavy ones. Eating smaller, more frequent portions can be easier on your digestive system.

Yes, chicken noodle soup is genuinely beneficial. Its warmth can help clear nasal congestion, and it provides vital fluid and electrolytes. The chicken contains an amino acid called cysteine, which has been shown to have antiviral and anti-inflammatory effects.

For some people, dairy can thicken mucus, potentially worsening congestion and throat irritation. However, this is not a universal experience. If you find dairy bothers you, opt for dairy-free alternatives or plain yogurt with live cultures, which may be easier to digest.

If you are nauseous, sip clear fluids slowly throughout the day. Options like ice chips, small sips of water, ginger ale, or herbal tea can be easier to tolerate than drinking a large amount at once.

Soft, cool foods are generally best for a sore throat. This includes popsicles, ice cream, yogurt, applesauce, and smoothies. Warm broths and herbal teas with honey can also provide soothing relief.

Spicy foods containing capsaicin, like chili peppers, can act as a natural decongestant for some people. However, it is a matter of personal preference, as they can also irritate a sensitive stomach or throat.

Yes, bananas are part of the BRAT diet and are excellent for diarrhea. They are easy to digest, contain soluble fiber that helps firm up stool, and are a good source of potassium to replace lost electrolytes.