Does Pasta Make You Feel Better When Sick? An Expert Guide

December 2, 2025 •

4 min read

According to Healthline, bland, starchy foods like plain pasta and noodles are often good choices for easing nausea and digestive issues. But does pasta make you feel better when sick for other reasons? This article will dive into the science behind why this classic comfort food can be a beneficial choice when you're under the weather.

Quick Summary

This guide examines why plain pasta is beneficial when sick, focusing on its low-fiber content for easy digestion and quick energy. It provides actionable advice on preparing simple, stomach-soothing pasta dishes and identifies ingredients to avoid that could worsen symptoms. Additionally, it highlights its role as a satisfying comfort food during illness.

Key Points

Easy on the Stomach: Plain white pasta is low in fiber and bland, making it ideal for soothing an upset stomach or nausea.
Quick Energy Source: The simple carbohydrates provide a fast energy boost, which is vital when your body is fighting off an illness.
Supports Hydration: Pasta cooked in a simple broth is a great way to combine carbohydrates and fluids to prevent dehydration.
Provides Comfort: As a classic comfort food, pasta offers psychological warmth and reduces stress during a time of sickness.
Simple is Best: Avoid heavy sauces, excessive fat, and spicy ingredients that could aggravate your symptoms.
Customizable for Tolerance: Start with plain pasta and slowly add easy-to-digest items like lean chicken or a little parmesan as you feel better.
Bland Diet Approved: Plain pasta fits well within the BRAT diet (bananas, rice, applesauce, toast), a common recommendation for digestive issues.

The Digestive Comfort of Plain Pasta

When illness strikes, especially with stomach issues like nausea or diarrhea, the digestive system becomes sensitive. This is where plain white pasta proves its worth. Unlike whole-wheat varieties, refined white pasta is low in fiber, which makes it much easier for the stomach to process and helps prevent irritation. This is a core tenet of a "bland diet," which often includes simple, starchy foods that are easy on the gastrointestinal tract. Its bland nature also reduces the likelihood of triggering nausea, a common symptom of many illnesses. The simple carbohydrates in white pasta provide a quick and accessible source of energy, which is crucial when your body is fighting off an infection and you lack the appetite for more complex meals.

Comparison: Plain White Pasta vs. Whole Wheat Pasta When Sick


Feature	Plain White Pasta	Whole Wheat Pasta
Fiber Content	Low	High
Ease of Digestion	Very easy, gentle on the stomach	More difficult, can irritate an upset stomach
Glycemic Index	Higher, provides quick energy	Lower, releases energy more slowly
Nutrient Density	Lower	Higher
Recommendation for Illness	Ideal for nausea, vomiting, or diarrhea	Best avoided, especially with stomach issues

The Psychology of Comfort Food

Beyond its physical benefits, pasta can also offer a psychological boost when you're sick. For many, a simple bowl of pasta is a quintessential comfort food, evoking feelings of warmth and nostalgia. This emotional component can be a powerful healing tool. The act of eating something familiar and soothing can help reduce stress and improve mood, making the recovery process feel a little less miserable. Whether it's a simple buttered pasta reminiscent of childhood or a plain noodle in broth, the psychological comfort can't be overstated.

How to Prepare Pasta for a Sick Day

To maximize the benefits of pasta while sick, preparation is key. Here are some easy, stomach-friendly ideas:

Simple Buttered Noodles: Cook white pasta and toss with a small amount of butter. Some sources recommend using olive oil instead if dairy causes issues. Season with a little salt to help replenish electrolytes.
Pastina in Broth: Known as Italian penicillin, pastina (tiny pasta) cooked in chicken or vegetable broth is hydrating and easy to digest. A light dusting of parmesan can be added if dairy is tolerated.
Pasta with Broth and Lean Protein: For those with more tolerance, adding shredded baked chicken breast to pasta in broth can provide essential protein for recovery.
Avoid: Heavy, spicy, or high-fat sauces, as well as too much dairy, can aggravate an already-sensitive stomach. Stick to simple preparations.

The Science of Carbs and Energy

During an illness, your body's metabolism is in overdrive as it expends energy to fight infection. Carbohydrates are the body's preferred source of quick energy. The simple carbohydrates found in white pasta are rapidly converted into glucose, providing a much-needed energy source without requiring a lot of digestive effort. This helps maintain your energy levels and supports your immune system's work. While whole grains offer more fiber and nutrients, their slower digestion and higher fiber content can be too much for a weak stomach to handle, which is why refined pasta is often a better choice during the initial phase of an illness.

The Importance of Hydration with Pasta

While pasta itself provides energy, it's crucial to pair it with plenty of fluids to stay hydrated, especially if you've been vomiting or have diarrhea. Broths are an excellent way to do this. Making a simple pastina soup helps you get both carbohydrates and fluids in one comforting bowl. This is particularly important with fever, which can increase the risk of dehydration.

Conclusion

Plain white pasta can indeed make you feel better when sick, especially if you're dealing with digestive distress like nausea or diarrhea. Its low-fiber, bland nature makes it gentle on the stomach and provides a quick energy source for your body to fight off infection. Combined with hydrating broths and prepared simply without heavy sauces or spices, it’s a comforting and effective food choice during recovery. However, remember that hydration is key, and if you have specific dietary concerns like celiac disease, gluten-free options are available.

Is Pasta a Good Choice for Colds or Sore Throats?

If you have a cold or sore throat but no stomach issues, pasta can still be a good choice. Simple noodle soups are warm, soothing, and hydrating. Soft, plain pasta is easy to swallow when your throat is sore, unlike harder foods that might cause irritation. Adding ingredients like garlic and ginger to a simple broth can also offer anti-inflammatory benefits.

Is Gluten-Free Pasta Better When Sick?

For those with celiac disease or gluten sensitivity, gluten-free pasta is necessary to avoid triggering an immune response and intestinal damage. For individuals without these issues, plain white pasta is often easier to digest during an illness due to its low fiber content compared to whole-grain varieties.

Frequently Asked Questions

Plain white pasta is made from refined grains, which are lower in fiber and easier to digest. Whole wheat pasta's higher fiber content can be too much for a sensitive or upset stomach to handle.

Yes, soft pasta, especially in a warm broth, can be very soothing for a sore throat. It's easy to swallow and provides hydration, which is crucial when you're sick.

Stick to simple preparations. A light broth, a small amount of butter or olive oil, and some salt are best. Avoid heavy, spicy, or high-fat sauces like tomato or cream-based ones, as they can irritate your stomach.

Yes, pastina cooked in broth is often called 'Italian penicillin' because it's a very easy-to-digest, hydrating, and comforting meal when you're under the weather.

If your stomach can tolerate it, you can add some shredded baked chicken for protein or finely cooked, mild vegetables like carrots. Small amounts of grated parmesan cheese can also be a good addition.

No, plain pasta itself will not worsen cold symptoms. However, excessive sugar or heavy dairy sauces paired with pasta could increase inflammation, so it's best to stick to simple recipes.

The simplest method is to boil it in water or a light broth until tender. Season with a pinch of salt to help with hydration. Avoid frying or adding heavy ingredients.