Is Ramen Good to Eat When Feeling Sick?

November 25, 2025 •

2 min read

For many, a warm bowl of ramen is the ultimate comfort food when feeling unwell. While the hot broth can be soothing and hydrating, the answer to 'is ramen good to eat when feeling sick?' depends largely on the type of ramen and the specific illness.

Quick Summary

The suitability of ramen for sickness hinges on whether it's instant or homemade. Instant ramen provides warmth and hydration but is high in sodium and low in nutrients, potentially irritating a sensitive stomach. Homemade ramen offers superior nutritional benefits, with wholesome broth and added vegetables and protein aiding recovery.

Key Points

Homemade is Superior: Homemade ramen, with its fresh ingredients and controlled sodium, is far more nutritious and beneficial for recovery than instant varieties.
Instant Ramen's Downfalls: High sodium, artificial additives, and low nutritional value make instant ramen a less-than-ideal choice for a sick body.
Hydration and Comfort: The warm broth is excellent for hydration and can help soothe a sore throat and clear congestion.
Immune-Boosting Additions: Add immune-boosting ingredients like ginger, garlic, leafy greens, and miso to your homemade ramen.
Listen to Your Body: If you have a sensitive stomach or stomach flu, opt for blander, easy-to-digest alternatives like bone broth or the BRAT diet.
Healthier Alternatives: When short on time, classic chicken noodle soup, pho, or simple bone broth provide similar warmth and more nutrients than instant ramen.

Ramen's Comforting Appeal During Illness

Ramen offers warmth and comfort when sick. The hot steam can help clear nasal passages, and the broth aids hydration, crucial for recovery, especially with a fever. A warm, savory soup can also be emotionally soothing.

The Instant Ramen Dilemma

Instant ramen is convenient but nutritionally poor when sick. It's high in sodium, artificial flavors, and preservatives, which can irritate a sensitive digestive system. With low levels of fiber, protein, and essential nutrients, it offers minimal support for your immune system.

The Case for Homemade Ramen

Homemade ramen is a much healthier option. Making your own broth allows you to control sodium and avoid additives. Using a bone broth base provides electrolytes and amino acids beneficial for the immune system. Adding fresh ingredients boosts nutritional value for recovery.

Customizing Your Ramen for Recovery

When eating ramen while sick, customize it for your needs, ideally starting with low-sodium homemade broth. Consider these immune-boosting additions:

Garlic and Ginger: Known for anti-inflammatory and antiviral properties.
Leafy Greens: Provide fiber, vitamins, and antioxidants that are gentle on the stomach.
Lean Protein: Chicken, eggs, or tofu offer energy and support tissue repair.
Mushrooms: Varieties like shiitake can boost immunity.
Miso Paste: Contains probiotics for gut health and immunity.

Ramen for Different Ailments

Adapt your ramen based on your symptoms. For cold or flu congestion, a warm, slightly spicy broth with ginger and garlic can help clear sinuses. With a sensitive stomach or stomach bug, opt for a very bland, low-sodium broth with easily digestible noodles and avoid greasy or very spicy elements.

Comparison: Homemade vs. Instant Ramen When Sick


Feature	Instant Ramen (Standard)	Homemade Ramen	Best for Sickness?
Preparation	Fast (5-15 mins)	Time-consuming (30+ mins)	Varies, homemade is better
Sodium Content	Very High (1,760 mg+ per pack)	Low, customizable	Homemade
Nutritional Value	Low in protein, fiber, and vitamins	High, rich in nutrients from fresh ingredients	Homemade
Digestibility	Can be greasy and hard on the stomach	Easier to digest, less greasy	Homemade
Immune Support	Minimal	High, with additions like ginger and garlic	Homemade

Alternatives to Ramen When You're Sick

If you need a gentler meal, consider these nourishing alternatives:

Classic Chicken Noodle Soup: Offers protein, hydration, and potential anti-inflammatory benefits.
Pho: This Vietnamese soup contains ginger and herbs and is often less salty than instant ramen, with potential anti-inflammatory effects.
Ginger Tea: A simple, soothing anti-inflammatory drink for nausea and throat discomfort.
BRAT Diet Foods: Recommended for stomach bugs: bananas, rice, applesauce, and toast.
Bone Broth: Easy to digest, provides electrolytes and protein without solid food.

Conclusion: Making the Right Choice

While instant ramen provides comfort and warmth, its high sodium and low nutrient content make it less ideal when sick. Homemade ramen, customized with fresh, nutrient-rich ingredients like vegetables, lean protein, garlic, and ginger, is a far better choice to support recovery. When ill, focus on easily digestible, wholesome foods. For convenience, simple broths or chicken soup are healthier alternatives to instant ramen. Prioritize nourishing your body to help it heal.

Frequently Asked Questions

The main risks include high sodium content, which can cause water retention and irritate a sensitive stomach, as well as low nutritional value, which offers little support to your immune system.

To make ramen healthier, use a low-sodium, homemade broth, and add fresh, easily digestible vegetables, lean protein (like cooked chicken or a soft-boiled egg), and immune-boosting spices such as fresh ginger and garlic.

Yes, pho can often be a better option because it typically has a less salty broth than instant ramen and includes fresh, anti-inflammatory herbs like ginger and cilantro.

Yes, the heat from spicy ramen can help clear your sinuses and temporarily relieve congestion, providing some comfort when you have a cold.

You should avoid adding high-fat, greasy ingredients and overly spicy flavorings, particularly if you have a stomach bug or sensitive digestion.

The best way to rehydrate is to sip the warm broth. A homemade broth is best for controlling sodium levels and providing hydration without excess salt.

Plain, easy-to-digest noodles like rice noodles or simple spaghetti can be a good choice, especially if you have a sensitive stomach. Air-dried noodles are also a healthier alternative to flash-fried instant ones.

Yes, great alternatives include classic chicken noodle soup, plain bone broth, or simple, bland foods like bananas and rice if you have an upset stomach.

While the salt in broth can help with electrolytes, the very high sodium content of instant ramen is generally not beneficial and can be harmful. Homemade broth with a moderate amount of salt is preferable.

Instant ramen is often lacking in significant amounts of protein, fiber, and essential vitamins and minerals, which are crucial for recovery.

Yes, adding fermented ingredients like miso paste or kimchi can provide probiotics that support gut health and strengthen your immune system.

It is generally not recommended to eat instant, greasy ramen with a stomach bug. Stick to bland, easily digestible foods like the BRAT diet and clear broths until your stomach settles.

People often crave ramen when sick because it is a warm, savory comfort food that provides temporary relief and emotional comfort. The warmth of the broth and noodles can be very soothing.

Yes, the hot steam from a bowl of ramen can help to moisten and loosen nasal mucus, providing temporary relief from stuffiness and congestion.

Yes, a soft-boiled egg is a great, easy-to-digest source of protein that can be added to your ramen to aid recovery and provide energy.