Is Brussels Sprouts Good When You're Sick?

December 6, 2025 •

3 min read

According to the USDA, a single cup of cooked Brussels sprouts contains 56% of the daily recommended intake of vitamin C, a key nutrient for immune function. When you're sick, your body needs extra support to fight infection and inflammation, and this unassuming vegetable is a nutritional powerhouse for the task.

Quick Summary

Brussels sprouts are a nutritious food that provides high levels of vitamin C, antioxidants, and anti-inflammatory compounds beneficial for recovering from illness. Their fiber content supports gut health, but preparation methods should be adjusted to aid digestion when feeling unwell.

Key Points

Rich in Vitamin C: Brussels sprouts are a powerhouse of vitamin C, crucial for bolstering immune function and fighting off infections during illness.
Anti-inflammatory Benefits: The anti-inflammatory compounds found in Brussels sprouts can help reduce the body-wide inflammation that often accompanies sickness.
Support Gut Health: High in fiber, these vegetables act as a prebiotic, supporting the growth of healthy gut bacteria, which is vital for a robust immune system.
Adjust Preparation for Digestibility: When you're sick, it's best to cook Brussels sprouts until very tender through steaming or braising, rather than roasting them until crispy, to avoid potential gas and bloating.
Incorporate into Soothing Meals: Add finely chopped Brussels sprouts to soups or stews to make them easier to digest while still benefiting from their nutrient density.
Avoid Eating Raw When Sick: Eating raw Brussels sprouts may be more likely to cause digestive discomfort and gas, making a gentle, cooked preparation a better choice.

Nutritional Powerhouse for Recovery

When your body is fighting an illness, proper nutrition is more important than ever. Brussels sprouts, a member of the cruciferous vegetable family, are packed with essential vitamins, minerals, and antioxidants that can help bolster your immune system and reduce inflammation. Their rich vitamin C content is especially valuable, as this potent antioxidant plays a crucial role in immune cell production and function.

The Immune-Boosting Benefits

One of the most significant reasons Brussels sprouts are a good choice when sick is their exceptional nutrient profile. The high dose of vitamin C not only helps protect your cells from damage but also supports the body's natural defense system against infections. Beyond just vitamin C, Brussels sprouts also contain a host of other beneficial compounds, including:

Antioxidants: Rich in antioxidants like kaempferol, they help combat oxidative stress and cellular damage caused by illness.
Anti-inflammatory properties: Illnesses often cause inflammation, and the anti-inflammatory compounds in Brussels sprouts, such as sulforaphane, can help soothe the body's inflammatory response.
Gut Health Support: A healthy gut is crucial for a strong immune system. The high fiber content in Brussels sprouts acts as a prebiotic, feeding beneficial gut bacteria and improving digestive health.

Digesting Brussels Sprouts When Sick

For all their benefits, Brussels sprouts can be difficult to digest for some people, potentially causing gas and bloating due to their high fiber and a type of carbohydrate called raffinose. When you're feeling under the weather, a sensitive stomach might need extra care. The good news is that the way you prepare them can make a big difference.

To make Brussels sprouts easier to digest when sick, try these preparation tips:

Cook them thoroughly: Cooking helps break down the fibrous cell walls of the vegetable, making them more manageable for your digestive system.
Opt for braising or steaming: Instead of roasting them until crispy, which can be harder to chew and digest, try braising or steaming until very tender.
Chop or shred them finely: Cutting the sprouts into smaller pieces or shredding them (like for a slaw) gives your body a head start on digestion.
Use gentle seasonings: Skip heavy, fatty sauces or harsh spices that might upset your stomach. A simple drizzle of olive oil with salt and pepper is best.

Brussels Sprouts Preparation Comparison


Preparation Method	Pros	Cons	Best For When Sick?
Roasted	Great flavor, crispy texture	Can be harder to chew and digest; may cause gas	No, unless finely chopped and lightly roasted
Steamed	Gentle on digestion, retains nutrients	Less flavor, softer texture	Yes, very tender and easy to digest
Braised	Soft and tender, good for sore throat	Can be less appetizing if overcooked	Yes, a soothing and flavorful option
Raw (shaved)	High nutrient retention, crunchy	High in indigestible fiber, likely to cause gas	No, too hard on the stomach
Fermented	Enhances digestibility, adds probiotics	Acquiring fermented sprouts can be difficult	Yes, beneficial for gut health if tolerated

Putting it into Practice: Recipe Ideas

When you're sick, a simple, warm dish is often the most appealing. Here are a couple of ideas for incorporating Brussels sprouts into your recovery diet:

Healing Brussels Sprouts and Chicken Soup: Add finely chopped or shaved Brussels sprouts to a gentle chicken broth with carrots and celery. The broth keeps them soft and the overall meal is soothing and hydrating.
Gentle Braised Brussels Sprouts: Braise halved Brussels sprouts in a savory chicken or vegetable stock with some garlic and herbs until they are very tender. This method makes them easy to chew and digest while preserving their flavor and nutrients.

Conclusion

In short, Brussels sprouts are an excellent food to eat when you are sick, provided you prepare them correctly to avoid digestive issues. Their high concentration of vitamin C, antioxidants, and anti-inflammatory compounds makes them a potent ally in your body's fight against illness. By opting for gentle cooking methods like steaming or braising, you can maximize their health benefits while minimizing any potential discomfort. The key is to listen to your body and choose the preparation that feels best for you. Don't let a sensitive stomach keep you from this nutrient-packed vegetable when you need it most. Incorporating them into a warm, soothing meal can be a great way to nourish your body back to health.

NIH.gov: Vitamin C Fact Sheet for Health Professionals

Frequently Asked Questions

While Brussels sprouts don't specifically target a sore throat, they contain vitamins and anti-inflammatory compounds that support overall immune health. Pairing them in a warm, soft form, like in a soup, can be soothing and nutritious.

Yes, Brussels sprouts are an excellent source of vitamin C. Just a half-cup of cooked sprouts can provide a significant portion of your daily recommended intake, which helps boost your immune system.

Brussels sprouts contain certain fibers and carbohydrates, like raffinose, that can be difficult for some people to digest, potentially leading to gas and bloating. Cooking them thoroughly or eating smaller portions can help reduce this effect.

When sick, it is better to eat Brussels sprouts cooked rather than raw. Cooking breaks down tough fibers, making them easier to digest and less likely to cause gas or discomfort for a sensitive stomach.

The best methods are steaming or braising, as these make the vegetables very soft and tender. This reduces the indigestible compounds that can cause gas. You can also chop them finely before cooking for even easier digestion.

Yes, Brussels sprouts are rich in antioxidants, which are compounds that protect your cells from damage. This can be beneficial when your body is under stress from an illness.

Individuals with digestive conditions like IBS may need to be cautious with cruciferous vegetables due to their high fiber content and FODMAPs. It is best to start with small, well-cooked portions to see how your body reacts, or consult a doctor.