Nutrition Diet: What is the best snack when sick?

November 8, 2025 •

4 min read

When a bug hits, your appetite might disappear, yet nutrition is more critical than ever. One survey found that 75% of individuals experience loss of appetite when sick. Knowing what is the best snack when sick is crucial for providing your body with the nourishment and hydration it needs to support your immune system and accelerate your recovery.

Quick Summary

When ill, prioritize bland, easy-to-digest, and hydrating snacks. Choose nutrient-dense options like probiotic-rich yogurt for gut health, ginger-infused tea for nausea, or soft fruits and soothing soups for a sore throat. Focus on easy-to-eat foods to provide essential energy and aid your recovery.

Key Points

Symptom-Based Choices: The best snack depends on your specific symptoms, whether it's an upset stomach, sore throat, or general cold and flu.
Prioritize Hydration: Dehydration is a major risk, so opt for fluid-rich snacks like broths, popsicles, and fruits to replenish lost liquids and electrolytes.
Soothe Nausea with Ginger and Bland Foods: Ginger tea, plain crackers, and bananas are gentle on the stomach and effective against nausea.
Choose Soft Foods for Sore Throats: Creamy yogurt, warm soups, and gelatin are easy to swallow and can provide relief for an irritated throat.
Boost Immunity with Nutrient-Dense Snacks: Fruits rich in Vitamin C, such as berries and citrus, support your immune system's fight against illness.
Avoid Irritating Foods: Steer clear of sugary, spicy, and greasy foods that can worsen symptoms and hinder your recovery.
Eat Small, Frequent Snacks: When your appetite is low, multiple small, easy-to-digest snacks are better than forcing large meals.

The Importance of Snacking When You're Sick

When your body is fighting an illness, it requires more energy, fluids, and nutrients than usual to power the immune system. While large meals can feel unappealing, small, nutrient-dense snacks can be a lifesaver. These smaller portions are easier to digest and less likely to trigger an upset stomach, helping you maintain a steady supply of energy and essential vitamins and minerals.

Proper hydration is also non-negotiable. Fever, sweating, and other symptoms can quickly lead to dehydration, which hinders your body's ability to heal. Many of the best sick-day snacks double as excellent sources of fluid and electrolytes, helping you replenish what your body loses.

Symptom-Specific Snack Recommendations

Choosing the right snack largely depends on your primary symptoms. Below are specific recommendations for different types of ailments.

For an Upset Stomach or Nausea

BRAT Diet Foods: The classic BRAT diet includes bananas, rice, applesauce, and toast, which are bland and low in fiber, making them gentle on a sensitive stomach.
Ginger: This root is a centuries-old remedy for nausea. Try ginger tea, ginger ale (with real ginger), or simple ginger biscuits to help settle your stomach.
Crackers and Pretzels: Dry, starchy, and salty snacks like saltine crackers or pretzels can help absorb stomach acids and calm nausea.
Clear Broth: Warm and easy to sip, clear chicken or vegetable broth provides fluids and electrolytes without irritating your digestive system.

For a Sore Throat or Congestion

Warm Tea with Honey: Hot tea can help soothe an irritated throat and break up mucus. Adding honey provides additional antibacterial properties and a comforting sweetness (avoid for infants under 1 year old).
Ice Pops or Gelatin: Cold, soft foods can temporarily numb a sore throat and are an easy way to stay hydrated. Look for options with no added sugar.
Yogurt or Smoothies: Smooth, creamy textures are gentle on a sore throat. Yogurt also offers probiotics, while smoothies can pack in vital nutrients when your appetite is low.
Mashed Potatoes: This simple comfort food is soft and easy to swallow, providing much-needed carbohydrates for energy.

For Colds and Flu

Vitamin C-Rich Fruits: Berries, citrus fruits like oranges and kiwi, and bell peppers are packed with vitamin C, an antioxidant that supports immune function.
Oatmeal: A warm bowl of oatmeal is not only soothing but also contains iron and fiber to help you feel full and nourished.
Chicken Soup: The well-known remedy, chicken soup, offers hydration and electrolytes, while the warmth and steam can help clear congestion. The chicken provides protein for recovery.
Leafy Greens: Spinach and kale are rich in vitamins and antioxidants. Add them to a soup or smoothie if a salad feels too heavy.

Comparing Sick-Day Snacks


Snack Type	Best For	Key Benefits	Things to Note
Ginger Tea	Nausea, Upset Stomach	Settles stomach, anti-inflammatory	Ensure it uses real ginger, not just flavor.
Yogurt (with active cultures)	Upset Stomach, Colds, Flu	Probiotics support gut and immune health	Choose plain, unsweetened yogurt to avoid excess sugar.
Broth	Dehydration, Upset Stomach, Congestion	Hydrating, replaces electrolytes, soothing	Can be enjoyed warm to help clear sinuses.
Bananas	Nausea, Stomach Bug	Easy to digest, replaces lost potassium	Best for short-term, bland diet needs.
Smoothies	Sore Throat, Loss of Appetite	Nutrient-dense, easy to swallow	Can be high in sugar if using lots of sweetened ingredients.
Crackers	Nausea, Empty Stomach	Bland, absorbs stomach acids	Limited nutritional value, best paired with other foods.

What to Avoid When You're Sick

Just as important as what to eat is what to avoid. Certain foods and drinks can exacerbate symptoms and slow your recovery:

Sugary Foods and Drinks: Excess sugar can cause inflammation and suppress your immune response. This includes overly sweet juices and candies.
Fatty and Fried Foods: Grease and fat are hard for the body to digest, putting extra strain on your system and potentially worsening an upset stomach.
Spicy Foods: While some find that hot spices can clear sinuses, for others, they can irritate an already sensitive stomach or inflamed throat.
Dairy (if congested): Some people find that dairy can thicken mucus. While studies show it doesn't cause more mucus, the sensation can be unpleasant. Consider alternatives if it bothers you.

Conclusion

When you're feeling under the weather, prioritizing your nutritional intake is essential for a quicker recovery. What is the best snack when sick is not a one-size-fits-all answer; it depends on your symptoms, but a common thread is choosing easy-to-digest, hydrating, and nutrient-rich options. Listening to your body and opting for soothing, bland snacks over heavy or irritating foods will help you regain your strength. Remember that hydration is key, so pair your snacks with plenty of fluids to support your body's healing process. For persistent or severe symptoms, consult a healthcare professional. You can also explore further reading on boosting your immune system through nutrition at trusted health sources like Healthline.

Frequently Asked Questions

When recovering from a stomach flu, stick to the bland, easily digestible foods of the BRAT diet: bananas, rice, applesauce, and toast. Stay hydrated with clear broths, water, and electrolyte drinks, and avoid fatty, spicy, and sugary foods.

Yes, some dairy products are fine. Plain yogurt with live and active cultures can be beneficial for your gut health and immune system. However, if you feel that dairy is thickening your mucus and worsening congestion, you may want to avoid it until your symptoms improve.

For mild illnesses, you may be able to continue your regular diet, but it's best to prioritize wholesome, easy-to-digest foods. For more severe symptoms, a blander, more hydrating diet is recommended until you feel better. Avoid foods that cause irritation or are difficult to digest.

Excellent hydrating snack options include clear broths, coconut water, electrolyte drinks (low-sugar versions), gelatin desserts, and fruits with high water content like melon, watermelon, and berries.

Yes, probiotics can help. They are beneficial bacteria found in foods like yogurt and kefir that support gut health. A healthy gut microbiome can, in turn, help support your immune system, potentially helping you recover more quickly.

When you have a fever, the most important thing is to stay hydrated, as your body loses fluids through sweating. Focus on electrolyte-rich beverages and hydrating foods like broths, soups, and fruits. Opt for easily digestible foods to conserve your energy for recovery.

Smoothies are an excellent option when you're sick, especially if you have a sore throat or low appetite. They are easy to consume and can be packed with nutrients like protein, vitamins, and antioxidants from fruits, leafy greens, and yogurt.