Is a Smoothie a Good Thing to Eat When Sick?

December 2, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), adults average 2-3 colds each year, often losing their appetite. This makes it important to consider if a smoothie is a good thing to eat when sick, as people seek easy, nutrient-dense options to aid recovery.

Quick Summary

Smoothies are a great choice when ill, providing vitamins, minerals, and hydration when appetite is low. They soothe sore throats, and give steady energy, but choose low-sugar, nutrient-rich ingredients to avoid inflammation.

Key Points

Nutrient Boost: Well-made smoothies deliver a concentrated dose of vitamins (like C) and minerals in an easily digestible format, crucial for supporting the immune system.
Superior Hydration: A smoothie using a coconut water or non-dairy base is an excellent way to replenish fluids and electrolytes, fighting dehydration caused by fever or vomiting when appetite is low.
Soothing for Sore Throats: The cool, smooth texture provides immediate comfort and numbing relief for a painful or scratchy throat, unlike solid or scratchy foods.
Anti-Inflammatory Action: Ingredients like ginger, turmeric, and berries offer potent anti-inflammatory compounds that can help reduce body aches and other symptoms.
Natural Energy Source: A balanced smoothie with a protein source, healthy fats, and fruits provides steady energy to combat the fatigue that often accompanies illness.
Customizable for Symptoms: You can tailor the smoothie with specific ingredients, like adding ginger for nausea or extra berries for antioxidants, to address specific symptoms.
Avoid Sugar and Dairy: For maximum benefits, avoid high-sugar commercial options and dairy products, which can increase inflammation and thicken mucus.

Why Smoothies Are an Excellent Choice When You're Ill

When illness strikes, the body's energy is redirected toward fighting the infection. This can result in a loss of appetite, making it difficult to consume solid foods. A well-made smoothie provides a simple, palatable solution, offering a concentrated dose of nutrients without requiring much energy to consume. The cool, blended texture can also be incredibly soothing for a sore throat, a common symptom of many illnesses.

Benefits for Your Immune System

The immune system needs specific micronutrients to function optimally and combat illness. A smoothie is an excellent vehicle for delivering these essential vitamins and minerals, including:

Vitamin C: Found in citrus fruits, mangoes, and berries, vitamin C is a potent antioxidant that helps fight infections.
Antioxidants: Ingredients like spinach, kale, and berries are rich in antioxidants, which protect cells from damage caused by free radicals.
Anti-inflammatory properties: Ingredients such as ginger and turmeric are known for their anti-inflammatory effects, which can help reduce symptoms like muscle aches and swelling.

Smoothies for Soothing Different Symptoms

Different ingredients can target specific symptoms, making smoothies a versatile remedy. For example, ginger is well-known for settling an upset stomach and reducing nausea, making it perfect for a smoothie when feeling queasy. If there is a fever, a cool smoothie can help regulate body temperature and make the person feel more comfortable. For congestion, the hydration from a smoothie can help thin mucus, while a warm herbal tea might also be beneficial.

How to Build the Ultimate 'Get Well' Smoothie

Creating a healthy, beneficial smoothie while sick requires mindful ingredient selection. The goal is to maximize nutrients while avoiding ingredients that could worsen symptoms, such as excess sugar or dairy that thickens mucus.

Ingredient Checklist:

Liquid Base: Use water, coconut water for electrolytes, or non-dairy milk like almond or oat milk.
Fruit: Opt for low-sugar fruits like berries (raspberries, blueberries) for antioxidants, or use banana for a creamy texture and potassium.
Veggies: A handful of spinach or kale is a great way to add vitamins and minerals without affecting the taste.
Immune Boosters: Add fresh ginger, turmeric, or a squeeze of lemon juice.
Protein: Include a scoop of protein powder, a spoonful of nut butter, or Greek yogurt (if dairy isn't an issue) for staying power.
Healthy Fats: Add chia seeds, flax seeds, or a small amount of avocado for omega-3 fatty acids and to help with satiety.
Natural Sweetener (Optional): A small amount of honey can be soothing for a sore throat and has antibacterial properties.

Comparison Table: Smoothies vs. Soups for Sickness


Feature	Smoothies	Soups
Ease of Consumption	Very easy, minimal effort needed for intake.	Requires more effort to chew and swallow, though still soft.
Temperature	Typically served cold or room temperature, which can soothe a sore throat or fever.	Served warm, which can clear nasal congestion and provide warmth.
Nutrient Density	Highly concentrated source of vitamins, minerals, and antioxidants from fruits and vegetables.	Rich in nutrients and electrolytes, especially bone broth-based soups.
Hydration	Excellent for hydration, especially when using water or coconut water as a base.	Very hydrating, and the warmth can increase mucus velocity to clear congestion.
Energy Level	Provides a quick and easy energy boost without a heavy feeling.	Can be more substantial, offering steady energy from proteins and carbohydrates.

Potential Pitfalls to Avoid

While generally beneficial, not all smoothies are created equal, especially when unwell. Keep the following in mind to maximize recovery:

Excessive Sugar: Many commercially prepared smoothies or those using lots of sweetened fruit juices contain high amounts of sugar. This can cause inflammation and suppress the immune system. Always check the ingredients and opt for natural, low-sugar options.
Dairy: Dairy products can thicken mucus, which can be problematic if already dealing with congestion. Consider using non-dairy alternatives like almond, oat, or coconut milk instead.
Acidic Fruits: If there is a severe sore throat, very acidic fruits like oranges or lemons might cause irritation. Focus on blander, lower-acid fruits like bananas and mangoes.

Making a Soothing and Nutritious Smoothie at Home

Making your own smoothie allows control over the ingredients and tailor it to specific needs. This is the best approach when sick to ensure maximum benefit without added sugars or unwanted ingredients.

Here is a simple, effective recipe:

1 cup liquid base (almond milk or coconut water)
1/2 cup mixed frozen berries
1/2 frozen banana
1 handful of spinach
1 inch fresh ginger, peeled
1 tablespoon chia seeds
1/2 teaspoon turmeric powder
Optional: 1 tsp honey for a sore throat

Combine all ingredients in a blender and process until smooth. Drink immediately to enjoy the freshest flavor and nutrient benefits.

Conclusion: Smoothies are a Sick-Day Power-Up

Yes, a smoothie is a good thing to eat when sick, as long as it is made with intention. Choosing the right ingredients can create a hydrating, nutrient-dense, and easy-to-digest meal replacement that supports the body's recovery. Smoothies are effective for soothing sore throats, providing energy when appetite is low, and delivering key vitamins to the immune system. Avoiding high-sugar commercial varieties and dairy can harness the full power of this simple yet effective remedy.

Disclaimer: While smoothies can support recovery, they are not a substitute for professional medical advice or treatment. Consult a healthcare professional if symptoms are severe or persistent.

Frequently Asked Questions

Yes, smoothies are an excellent choice for a sore throat. The cold, smooth texture can provide soothing relief and temporarily numb the pain, making it easier to consume necessary hydration and nutrients.

Focus on immune-boosting ingredients like Vitamin C-rich fruits (berries, mango), leafy greens (spinach), anti-inflammatory agents (ginger, turmeric), a liquid base like coconut water or almond milk, and a protein source like nut butter or Greek yogurt.

Yes, a well-balanced smoothie with added protein and healthy fats can serve as a nutritious meal replacement, especially when the appetite for solid food is low. It ensures the body gets the energy and nutrients it needs to recover.

For those with congestion, it is often recommended to avoid dairy, as it can thicken mucus. Opt for non-dairy alternatives like almond milk, oat milk, or coconut water instead.

No, eating cold foods does not make a cold worse. In fact, cold items like smoothies or popsicles can be very soothing for a sore throat and help bring down a fever.

Many people lose fluids when sick, especially with a fever or vomiting. Smoothies, particularly those made with a high-water-content base like coconut water, are a flavorful and easy way to increase fluid intake and replenish electrolytes.

It's best to be cautious with store-bought smoothies, as many are loaded with added sugars that can cause inflammation and weaken the immune system. Making your own at home allows for full control over ingredients.