What do Japanese eat when they are sick?: A Guide to Healing Comfort Foods

October 29, 2025 •

4 min read

In Japan, a significant portion of the population turns to time-tested, traditional foods for comfort and recovery during illness, with rice porridge, known as okayu, being a primary example. When asking 'what do Japanese eat when they are sick?', the answer often revolves around a philosophy of easy-to-digest, warming, and nourishing dishes intended to restore energy and soothe the body.

Quick Summary

This guide explores the traditional Japanese comfort foods and home remedies commonly consumed during illness, focusing on easily digestible dishes that aid in recovery. It details the preparation and benefits of classics like okayu rice porridge, nutrient-dense soups such as zosui, and other remedies like ginger tea. The article provides insights into these mild, nourishing meals tailored to different symptoms.

Key Points

Okayu (Rice Porridge) is a primary sick food: It is a soft, easily digestible rice porridge, cooked with a high water-to-rice ratio, perfect for soothing an upset stomach or low appetite.
Zosui (Rice Soup) is a hearty alternative: This savory rice soup, often made with dashi or leftover broth, provides warmth and a boost of nutrients during a cold or fever.
Chawanmushi (Steamed Egg Custard) is gentle on sore throats: Its silky, smooth texture makes it easy to swallow, and it provides a good source of protein for recovery.
Shoga-Yu (Hot Ginger Tea) soothes colds: A warm drink made from fresh ginger and honey, it helps with inflammation, congestion, and sore throats.
Umeboshi (Pickled Plums) aid digestion: The distinct salty and sour taste of these plums can help stimulate appetite and is believed to have medicinal properties.
Foods focus on hydration and ease of digestion: The traditional approach emphasizes simple, non-irritating foods and high fluid intake to support the body's healing process.

Traditional Japanese Foods for Illness

When feeling under the weather, Japanese people prioritize foods that are easy on the digestive system while providing necessary warmth and hydration. The emphasis is on soothing, bland, and nourishing dishes rather than heavy, oily, or spicy meals that might be difficult to digest. These culinary traditions, passed down through generations, are a cornerstone of home care during sickness.

Okayu: Japan's Ultimate Comfort Porridge

Okayu (お粥) is a foundational 'sick food' in Japan and is essentially a rice porridge made by simmering short-grain rice with a significant amount of water until it becomes soft and mushy. Its soft texture and mild taste make it highly digestible, ideal for those with a sore throat, upset stomach, or low appetite. The basic recipe involves cooking rice in a water-to-rice ratio of at least 5:1.

Common okayu variations and toppings include:

Umeboshi (Pickled Plum): Adds a distinct salty and sour flavor that stimulates the appetite and is believed to have antiseptic qualities.
Salted Salmon: Provides a soft source of protein and flavor, perfect for recovery.
Egg: A raw beaten egg can be stirred into the hot porridge to add a creamy texture and extra protein.
Chopped Green Onion (Negi): Offers a mild flavor and helps with congestion.
Mitsuba (Japanese Parsley): A subtle, refreshing herb often used as a garnish.

Zosui: A Savory Rice Soup

Similar to okayu but typically thinner, zosui (雑炊) or ojiya is a savory rice soup often made by reusing leftover broth from a nabe (hot pot) dish. The broth is seasoned with soy sauce or miso and simmered with cooked rice and other ingredients, such as vegetables, mushrooms, and sometimes chicken or seafood. Zosui is a hearty yet easily digestible meal that provides warmth and important nutrients, making it perfect for winter colds.

Chawanmushi: Silky Steamed Egg Custard

Chawanmushi (茶碗蒸し) is a delicate, savory steamed egg custard that is incredibly smooth and easy to swallow, making it excellent for sore throats. It is made from a combination of egg and dashi broth, with ingredients like mushrooms, ginkgo nuts, or chicken often added. Its nutrient-dense profile and gentle texture make it a highly recommended food for convalescence.

Traditional Japanese Home Remedies for Colds

In addition to nourishing foods, several traditional Japanese remedies are used to alleviate cold and flu symptoms.

Remedies include:

Shoga-Yu (Hot Ginger Tea): Grated fresh ginger root is steeped in hot water, often with honey and lemon. This spicy, warm beverage helps to soothe sore throats, warm the body, and clear congestion due to ginger's anti-inflammatory properties.
Hachimitsu-Daikon (Honey with Daikon Radish): This is a natural cough and throat syrup made by combining chopped daikon radish and honey. Daikon contains enzymes that act as a mucolytic agent to help expel mucus, while honey offers antibacterial benefits.
Miso Soup with Negi (Green Onion): A warm bowl of miso soup is considered soothing and contains probiotics from the fermented miso paste. Adding finely chopped green onion, which has antibacterial properties, is a classic way to enhance its cold-fighting benefits.

Comparison of Japanese Comfort Foods for Sickness


Feature	Okayu (Rice Porridge)	Zosui (Rice Soup)	Chawanmushi (Egg Custard)
Primary Function	Easily digestible, hydrating, and soothing for upset stomachs.	Warming, nutrient-rich, and comforting for colds and chills.	Soft-textured and nutrient-dense, especially for sore throats.
Base	Rice and water, simmered until thick and gooey.	Cooked rice simmered in dashi or broth.	Eggs steamed with dashi broth until set.
Consistency	Thick and creamy porridge.	Thinner, soup-like consistency with separate rice grains.	Silky and delicate egg custard.
Common Additions	Umeboshi, salted fish, egg, green onion.	Vegetables, mushrooms, meat, seafood.	Mushrooms, shrimp, chicken, ginkgo nuts.
Flavor Profile	Very mild, often enhanced with toppings.	Savory, depending on the broth and ingredients.	Delicate and savory, with a subtle umami flavor.

Why These Foods Work for Illness

The traditional Japanese approach to sick-day nutrition is rooted in sound principles of digestion and recovery. For instance, okayu's blandness is intentional, minimizing the burden on a delicate stomach and allowing the body to conserve energy for healing. Its high water content provides essential hydration, which is crucial for fighting illness and managing fevers.

Furthermore, many of the ingredients used in these remedies are packed with beneficial compounds. Ginger is well-known for its anti-inflammatory properties, while daikon and honey work together to create a natural expectorant. Probiotics from fermented foods like miso aid in gut health, which is closely linked to overall immune function. In contrast to heavy, processed foods that may cause inflammation or further stomach discomfort, these gentle and wholesome options support the body's natural healing processes.

Conclusion

When a Japanese person falls ill, their diet shifts to focus on restorative, easily digestible foods that have stood the test of time. Dishes like okayu, zosui, and chawanmushi provide essential hydration and nutrients without taxing a weakened body. Coupled with natural home remedies such as ginger tea and daikon-honey syrup, this nutrition-focused approach supports the immune system and promotes a quicker, more comfortable recovery. It's a culinary philosophy that proves what we eat can be as important as medicine when we need it most.

Arigato Travel: Warm up with Okayu: Japan’s healing comfort food

Frequently Asked Questions

The main Japanese food eaten when sick is okayu, a mild and easily digestible rice porridge made by simmering rice in a large amount of water until it becomes soft and mushy.

To make okayu, you simmer Japanese short-grain rice in water using a ratio of at least 5 parts water to 1 part rice. Bring the mixture to a boil, then reduce the heat to low and simmer for about 30 minutes until it reaches a porridge-like consistency.

Okayu is a thick rice porridge cooked directly with water, while zosui is a thinner rice soup made by simmering cooked rice in a flavorful dashi or broth, often with additional ingredients.

Yes, miso soup is often considered good for a cold because it is warm, hydrating, and contains probiotics from the fermented miso paste. Adding green onions can provide additional antibacterial properties.

In Japan, a hot ginger tea called shoga-yu is a common cold remedy. It is made by steeping fresh grated ginger in hot water with honey, which can help soothe sore throats and combat inflammation.

Chawanmushi, a steamed egg custard, is excellent for a sore throat because of its incredibly soft, silky texture, which makes it easy and gentle to swallow. It is also nutrient-dense, aiding in recovery.

Umeboshi are Japanese pickled plums with a very sour and salty flavor. They are eaten when sick to help stimulate the appetite and are believed to have medicinal properties that aid digestion and fight fatigue.