What Do People in Japan Eat When They're Sick?

December 13, 2025 •

4 min read

In Japan, a long-standing tradition of 'Yakushoku Dougen,' or 'medicine and food have the same origin,' influences the approach to eating during illness. This principle guides what do people in Japan eat when they're sick, emphasizing simple, easy-to-digest, and nourishing foods and drinks to aid recovery.

Quick Summary

This article explores the Japanese approach to eating when under the weather, detailing traditional comfort foods like okayu (rice porridge), zosui (rice soup), and chawanmushi (steamed egg custard), along with herbal remedies like shogayu (ginger tea). It focuses on easily digestible, nourishing meals that support the body during recovery. Traditional practices and foods to avoid are also covered.

Key Points

Okayu (Rice Porridge): A mild, easily digestible rice porridge, often topped with umeboshi (pickled plum), is the classic Japanese sick food.
Zosui (Rice Soup): A heartier rice soup simmered in a savory dashi broth with added protein and vegetables for more substantial nutrition.
Miso Soup: Rich in probiotics and essential nutrients, miso soup supports a healthy gut and immune function when added carefully to avoid high heat.
Chawanmushi (Steamed Egg Custard): This soft, protein-packed egg custard is soothing for sore throats and gentle on the stomach.
Traditional Drinks: Herbal remedies like shogayu (hot ginger drink), negi-miso-yu (hot green onion drink), and nutrient-rich amazake are popular for soothing symptoms.
Focus on Digestibility: Japanese sick-day food is purposefully simple, warm, and low in fat to aid recovery without taxing the digestive system.

For many cultures, the remedy for sickness often includes a bowl of comforting soup. In Japan, this tradition is taken to heart, with a specific focus on easy-to-digest, warming, and nourishing dishes intended to aid the body's natural healing process. The philosophy of 'medicine and food have the same origin' is deeply ingrained, making the right food a key component of getting well. This guide explores the staples of the sick-day diet in Japan, from gentle rice porridges to restorative broths.

The Ultimate Comfort Food: Okayu and Zosui

When a Japanese person feels unwell, the first dish likely to appear is okayu. Okayu is a simple, mild-flavored rice porridge made by simmering rice with a large amount of water until it reaches a soft, creamy consistency. Its high water content makes it incredibly easy to digest and helps with hydration. While plain okayu is common for a very sensitive stomach, it can be customized with toppings to add flavor and nutrients. For instance, a classic topping is umeboshi, a salty, pickled plum believed to have antiseptic properties.

A step up from okayu is zosui, or ojiya, a more flavorful rice soup. Zosui is often made by adding cooked rice to a broth, often dashi, along with vegetables, meat, or seafood. It is heartier than okayu but still gentle on the digestive system, providing more substantial energy for recovery.

Soothing Soups and Custards

Beyond rice-based dishes, several other warm, gentle foods are common. Miso soup is a popular choice, particularly for its probiotic benefits that support gut health. It is important to note that miso paste, rich in beneficial bacteria, should be added to the soup after it has been removed from high heat to preserve its properties.

Another option is chawanmushi, a savory steamed egg custard. With its silken texture, it is particularly soothing for sore throats and provides a gentle source of protein. It is typically made with eggs, dashi, soy sauce, and mirin, with common additions including mushrooms, seafood, and gingko nuts.

Traditional Japanese Remedies

Several traditional drinks and remedies are used in Japan to alleviate cold and flu symptoms.

Shogayu: This hot ginger drink, made from grated fresh ginger, sugar, and hot water, is known for its warming and soothing properties.
Negi-Miso-Yu: A simple hot drink made from chopped green onion (negi) and miso paste dissolved in boiling water. Green onions are believed to help warm the body and fight colds.
Amazake: This sweet, fermented rice drink is rich in nutrients like B vitamins, amino acids, and fiber. Available in both non-alcoholic and alcoholic forms, it is praised for replenishing energy and aiding digestion.
Ume-sho-kuzu: A potent macrobiotic remedy for stomach ailments, it is made from kuzu powder, umeboshi paste, and soy sauce. It is known to help calm digestive issues and lower fever.

Comparison Table: Sick Foods vs. Regular Meals


Feature	Sick-Day Japanese Meals	Regular Japanese Meals
Preparation	Simple, simmered, and steamed methods predominate.	Wide range of cooking methods, including deep-frying (tempura), grilling (yakitori), and stir-frying.
Flavor	Mild, lightly seasoned, and often salty to aid digestion and electrolyte balance.	Full-flavored with complex broths, heavy sauces, and intense seasonings.
Texture	Soft and easy-to-swallow, such as porridge, custard, and soup.	Varied textures, including crunchy tempura batter and chewy noodles.
Key Ingredients	Rice, dashi, miso, soft-cooked eggs, ginger, and gentle vegetables like daikon.	Broader range of ingredients, including raw seafood (sashimi), heavier meats, and pickled vegetables.
Digestibility	Designed for maximum ease of digestion to minimize strain on a weakened body.	Can be more complex and may include heavier ingredients that are harder to digest.

What to Avoid When Sick in Japan

While nutritious foods are the foundation of Japanese sick care, certain foods are generally avoided. Highly spicy foods, rich and greasy meals, and cold items like ice cream are typically sidestepped to prevent irritating the stomach or weakening the body. Excessive sugar and caffeine are also limited. The goal is to provide a gentle, supportive diet that helps the body focus its energy on healing.

Conclusion

When a person falls ill in Japan, the path to recovery is guided by a time-honored culinary tradition focused on gentle, nourishing foods. The mild and hydrating properties of okayu provide a foundation, while restorative soups like zosui and protein-rich custards such as chawanmushi build strength. Herbal remedies and drinks, like soothing ginger tea, offer specific relief for common symptoms. By emphasizing digestibility and hydration, these Japanese comfort foods offer more than just a meal—they provide a holistic approach to wellness. This philosophy is a testament to the cultural belief that food is fundamental to health and healing, not just for the body, but for the soul as well.

For those interested in trying a simple and classic Japanese sick food, a recipe for Okayu is available at Just One Cookbook.

Frequently Asked Questions

The most common Japanese food for sickness is okayu, a mild and easily digestible rice porridge. It's often served plain for very sensitive stomachs or with a salty pickled plum (umeboshi) to aid digestion.

Rice porridge, or okayu, is popular because it's soft, easy to digest, and hydrating due to its high water content. This makes it a perfect food for those with little appetite or a weakened digestive system.

Yes, miso soup is considered beneficial when sick, thanks to its probiotics from fermented miso paste, which support gut health and immunity. To preserve its health benefits, the miso paste should be stirred in after the soup has finished boiling.

For colds, Japanese people often drink warm, traditional remedies. These include shogayu (hot ginger tea) and negi-miso-yu (hot green onion and miso drink), both of which are believed to warm the body and soothe symptoms.

When sick in Japan, it is recommended to avoid heavy, greasy, or spicy foods that can be hard to digest. Cold items, like ice cream, are also typically avoided, as are excessive sugar and caffeine.

Chawanmushi is a savory steamed egg custard with a soft, silky texture. It's eaten when sick because it is gentle on a sore throat and provides a good source of protein without requiring much effort to swallow or digest.

While instant noodles like cup ramen can be comforting, many Japanese opt for milder, easier-to-digest versions when sick, choosing simple flavors over spicy ones to go easy on the stomach. Healthier, nutrient-dense options are generally preferred.