Is Pasta Good to Eat When You Feel Sick? The Ultimate Guide

December 17, 2025 •

5 min read

Studies consistently show that easily digestible, bland carbohydrates, like plain white pasta, are often recommended when battling illnesses to provide needed energy when appetite is low. The low fiber content and soft texture make it a gentle source of fuel for your body to fight infection without irritating a sensitive digestive system.

Quick Summary

This guide explains why plain pasta can be a good food choice when feeling unwell, detailing appropriate types and preparation methods. It covers how to make pasta gentle on the digestive system, which ingredients to avoid, and offers alternatives for various sickness symptoms. Focus is on easy-to-digest options that provide energy during recovery.

Key Points

Easy on the Stomach: Plain white pasta is low in fiber and gentle on the digestive system, ideal for upset stomachs and nausea.
Energy Source: Carbohydrates in pasta provide a quick and easy source of fuel for your body to fight illness and support recovery.
Simple Preparation is Best: Avoid heavy, fatty, or spicy sauces, which can irritate a sensitive stomach. Opt for simple broth or a little olive oil.
Part of the BRAT Diet: As a bland carbohydrate, plain pasta can be a safe addition to a diet used to reintroduce solids after diarrhea or vomiting.
Beware of Additions: Heavy cream, excessive cheese, and processed meats should be avoided as they can worsen symptoms like nausea and indigestion.
Stay Hydrated: When consuming any food during illness, remember that staying hydrated with water or broth is a top priority.

Understanding the Benefits of Pasta for Illness

When you're sick, your body is working hard to fight off infection, and providing it with easy-to-process fuel is essential. Bland carbohydrates are often the best choice for this very reason. Plain, white pasta fits this description perfectly. It is low in fiber, which makes it less taxing on a sensitive or upset stomach, and provides carbohydrates that your body can quickly convert into energy. This energy is vital for your immune system's function and overall recovery.

Why Refined Grains are Better When Sick

Contrary to regular nutritional advice, reaching for refined grains like white pasta over whole wheat varieties can be beneficial during an illness. While whole grains are typically healthier due to their higher fiber content, this can be a drawback when your digestive system is compromised. For symptoms like diarrhea, the lower fiber in white pasta helps slow down digestion, providing relief. The simplicity of refined grains means your body doesn't have to expend as much energy breaking them down, leaving more resources for healing.

Best Ways to Prepare Pasta When Sick

How you prepare your pasta is just as important as the type you choose. Heavy, rich, or spicy ingredients can exacerbate symptoms like nausea and indigestion. The key is to keep it simple and bland. Here are some ideal preparation methods:

Plain with Broth: Cook pasta in clear vegetable or chicken broth instead of water. The broth adds a comforting flavor and extra hydration without any heaviness. This is especially soothing for sore throats or for those experiencing nausea.
Lightly Buttered or Oiled: If you can tolerate a little fat, a small amount of butter or a drizzle of olive oil can add flavor and richness. Just be mindful of your stomach's tolerance, as too much fat can worsen nausea.
Simple Herbs: For a bit of flavor without the irritation of spices, add a sprinkle of mild, dried herbs like parsley or dill. Avoid strong, pungent herbs or spicy flakes.
With Added Protein: As you start to feel better, you can add small amounts of lean protein, like shredded, unseasoned baked chicken, to your plain pasta to help rebuild strength.

Preparing a Restorative Pastina Dish

An Italian classic, pastina, is a go-to comfort food for a reason. This small, star-shaped pasta is perfect for an illness. The preparation is simple and gentle on the stomach.

Bring 2 cups of water and 2 cups of broth (vegetable or chicken) to a boil in a saucepan.
Add 1 cup of pastina and cook until tender, absorbing most of the liquid (around 5-9 minutes, depending on size).
Remove from heat and stir in a tablespoon of butter and a little grated Parmesan cheese if you can tolerate dairy.
Add salt and pepper to taste, and enjoy this incredibly comforting and easy-to-digest meal.

What to Avoid with Pasta When You're Ill

While plain pasta is a good choice, pairing it with the wrong ingredients can undo its benefits. Certain foods can trigger or worsen symptoms, and are best avoided when recovering.

Heavy Sauces: Creamy sauces, thick tomato sauces, and fatty meat sauces are difficult to digest and can upset a sensitive stomach.
Spicy Ingredients: Hot sauces, chili flakes, and heavy spices can irritate the stomach lining and cause more discomfort.
Excessive Dairy: For those with an upset stomach or experiencing congestion, high-fat dairy like cheese or heavy cream can be problematic. While some find a small amount of butter tolerable, large quantities should be avoided.
Strong-Smelling Foods: Overpowering smells can trigger or worsen nausea. Opt for mildly flavored options instead.
Greasy Foods: Fried chicken or high-fat additions can be very hard on your digestive system when it's already under stress.

Pasta vs. Other Bland Foods for Sickness

For a stomach flu or other gastrointestinal distress, bland food choices are key. How does pasta stack up against other common options? The following table compares pasta with other staples of a sick-day diet:


Food Option	Pros	Cons	Best For
Plain White Pasta	Easy to digest, good source of carbs, comforting, versatile.	Limited nutrients compared to whole grains.	Nausea, diarrhea, low energy.
White Rice	Extremely gentle on the stomach, often part of the BRAT diet.	Can be very plain; less satisfying for some.	Severe diarrhea, reintroducing solids.
Toast/Crackers	Bland, easy to chew, helps settle a queasy stomach.	Less substantial and may not provide enough energy.	Nausea, low appetite.
Bananas	Easy to digest, provides potassium, part of BRAT diet.	Not a full meal replacement; can cause constipation.	Replenishing electrolytes lost from vomiting.
Chicken Soup	Hydrating, soothing, can reduce inflammation.	Canned versions can be high in sodium; richer versions may contain too much fat.	Cold/flu symptoms, sore throat.

The Verdict: A Good Choice with Caveats

Ultimately, the question of "Is pasta good to eat when you feel sick?" is answered with a conditional yes. Plain, white pasta prepared simply is an excellent choice for providing energy and comfort when battling many common ailments. It is easy on the digestive system and can be a good source of sustenance when other foods are unappealing or intolerable. However, the health benefits largely depend on the preparation. Heavy sauces, excessive dairy, and spicy ingredients should be avoided. As you recover and your appetite returns, you can gradually reintroduce more nutrient-dense whole grains and vegetables. Listen to your body and opt for simple, bland preparations to ensure this comfort food aids, rather than hinders, your recovery.

For more information on nutrition for sickness, you can consult reliable sources such as the Academy of Nutrition and Dietetics to find a registered dietitian nutritionist.

Conclusion: Pasta for Soothing Sickness Symptoms

Plain pasta, especially the refined white variety, offers a practical and gentle way to consume calories and carbohydrates when feeling unwell. Its low fiber content and easy digestibility make it a comforting and effective food for upset stomachs, nausea, and low appetite. By avoiding rich, fatty, or spicy additions and opting for simple preparations with broth or light oil, you can turn this staple into a restorative meal that supports your body's healing process.

Frequently Asked Questions

No, while whole wheat pasta is generally healthier, its high fiber content can be harder to digest for an upset stomach. Plain white pasta is a better choice during illness because it is easier on your digestive system.

No, it is best to avoid heavy, creamy sauces, as their high fat content can aggravate symptoms like nausea and indigestion. Simple preparations with broth or light oil are recommended instead.

The best way to add flavor is to cook the pasta in a clear vegetable or chicken broth. You can also add a small amount of butter, olive oil, or mild, dried herbs like parsley.

Yes, pastina is an excellent choice. This small, easily cooked pasta is extremely gentle on the stomach and a classic comfort food for when you're feeling under the weather.

If you cannot tolerate solid foods, it is important to focus on staying hydrated with clear liquids like water, clear broth, or electrolyte drinks. Gradually reintroduce bland foods like plain pasta once you can keep liquids down.

For most people without celiac disease or gluten sensitivity, plain white pasta is fine. However, if you suspect gluten might be contributing to bloating or digestive issues, a gluten-free option might be worth considering, though it's not universally 'better' when sick.

Yes, but stick to well-cooked, mild vegetables that are easier to digest, such as soft-cooked carrots or green beans. Avoid high-fiber, raw, or fibrous vegetables.