Combatting a Cold or Flu
When fighting a viral infection like a cold or the flu, your immune system needs robust support. Focus on foods and drinks that provide warmth, nutrients, and immune-boosting properties.
- Chicken Soup and Broths: This age-old remedy is backed by science. The warmth of the broth can help clear nasal congestion, while the fluid and electrolytes prevent dehydration, which can be caused by fever, sweating, and fluid loss from blowing your nose. The chicken provides protein for recovery, and the amino acid cysteine may help thin mucus. Bone broths, in particular, are rich in minerals and amino acids.
- Garlic: Studies have shown garlic to have antiviral and antibacterial effects. It's a great ingredient to add to your chicken soup or other simple, savory dishes. Consuming it raw offers the most benefits.
- Honey: Used for centuries, honey has antimicrobial properties and can help soothe a sore throat and reduce coughing, especially when added to hot tea. Note: Do not give honey to children under 12 months old.
- Vitamin C-Rich Foods: While not a cure, Vitamin C can help boost immune function. Stock up on fruits like strawberries, kiwi, and cantaloupe, and vegetables like bell peppers and leafy greens, which are loaded with this antioxidant.
Soothing a Sore Throat
Swallowing can be painful with a sore throat, so the focus should be on soft, non-irritating foods.
- Warm Herbal Tea with Honey: The warmth and steam from tea can be soothing, while honey coats the throat and provides anti-inflammatory and antimicrobial effects. Options like ginger, chamomile, or peppermint tea are excellent choices.
- Mashed Potatoes and Cooked Grains: These soft, bland carbohydrates are easy to swallow and gentle on your throat. Mashed sweet potatoes are a great option as they also provide potassium.
- Yogurt and Smoothies: Cool, soft foods like yogurt can be comforting and easy to eat. Plain yogurt with live and active cultures provides probiotics that support gut health and immunity. Blending soft fruits like bananas or mangoes into a smoothie is another excellent way to get nutrients without irritating your throat.
- Ice Pops: Cold treats can temporarily numb the throat, providing relief from pain and irritation. Look for options made from real fruit juice with low or no added sugar.
Managing Nausea and Upset Stomach
When dealing with nausea or stomach issues, the goal is to eat bland, simple foods in small, frequent amounts.
- The BRAT Diet: This classic acronym stands for Bananas, Rice, Applesauce, and Toast. These foods are bland, low in fiber, and easy to digest, which can help calm your stomach. Bananas also replenish potassium lost from vomiting or diarrhea.
- Ginger: This root is well-known for its anti-nausea effects. Sip on ginger tea or eat ginger candies to help settle a queasy stomach.
- Crackers and Bland Carbs: Plain saltine crackers or pretzels can help absorb stomach acids. Plain boiled potatoes or noodles are also good, simple options.
- Bland, Lean Proteins: When you feel ready for some protein, opt for easy-to-digest sources like plain, baked chicken or turkey, and boiled eggs.
Easy-to-Digest Comfort Foods
Even when your symptoms aren't specific to a cold or stomach bug, sometimes you just need gentle, nutritious foods to regain strength.
- Oatmeal: Plain oatmeal is a soft, warm, and easy-to-eat source of energy and fiber, which can help aid digestion and boost the immune system.
- Avocado: Rich in healthy fats, fiber, vitamins, and minerals, avocados are soft, bland, and easy on the stomach, providing essential calories and nutrients.
- Salmon: This fish is an excellent source of protein and omega-3 fatty acids, which have anti-inflammatory effects. Baked salmon is soft and gentle to digest.
The Critical Importance of Hydration
Staying hydrated is the single most important thing you can do for your body when sick. Fever, sweating, and other symptoms can quickly lead to dehydration. Proper fluid intake helps regulate temperature, flushes toxins, and keeps mucous membranes moist.
- Water: The best choice for hydration, hands down.
- Broths: As mentioned, broths replenish fluids and electrolytes while providing nutrients.
- Coconut Water: This is another excellent source of electrolytes, including potassium, making it a good choice to rehydrate, especially after vomiting or diarrhea.
- Herbal Tea: Warm teas are hydrating and offer additional soothing benefits depending on the type.
Comparison Table: Symptom-Specific Food Choices
| Symptom | Best Foods/Drinks | Foods to Limit or Avoid |
|---|---|---|
| Cold/Flu (Congestion) | Warm Broth, Chicken Soup, Herbal Tea, Garlic, Vitamin C-rich fruits | Alcohol, Caffeinated Drinks, Dairy (if it thickens mucus) |
| Sore Throat | Honey, Warm Herbal Tea, Mashed Potatoes, Yogurt, Smoothies, Ice Pops | Citrus Fruits/Juices, Spicy Foods, Crunchy/Hard Foods, Raw Vegetables |
| Nausea/Upset Stomach | BRAT Diet (Bananas, Rice, Applesauce, Toast), Ginger, Crackers, Plain Protein | Greasy/Fried Foods, Spicy Foods, High-Sugar Snacks, Red Meat |
Foods to Avoid When You're Sick
Certain foods can hinder your recovery or aggravate symptoms. Avoid these to help your body heal more efficiently:
- Greasy and Fried Foods: Hard to digest and can worsen nausea or indigestion.
- High-Sugar Foods and Drinks: These offer little nutritional value and can fuel inflammation. Some sugary drinks can also increase dehydration.
- Acidic Foods: Citrus juices and tomatoes can irritate a sensitive, sore throat or an upset stomach.
- Alcohol and Caffeine: Both can act as diuretics and contribute to dehydration.
- Spicy Foods: While they can sometimes help with congestion, they can also irritate an upset stomach.
Conclusion
Choosing the right nutrition is a simple yet effective way to support your body's healing process. From the comforting warmth of chicken soup to the gentle, nourishing qualities of a banana, the right dietary choices can soothe symptoms, prevent dehydration, and boost your immune system. By focusing on easily digestible foods and staying well-hydrated, you give your body the best chance to recover and feel better faster. Remember to listen to your body and choose foods that are most appealing and comforting during your illness.
Visit Healthline for more on the best foods to eat when sick.
