What foods to eat if feeling sick?: Your nutrition diet guide for recovery

October 8, 2025 •

4 min read

Did you know that adequate nutrition and hydration are critical for supporting your immune system and accelerating recovery when you're under the weather?. When you are feeling unwell, knowing what foods to eat if feeling sick can be just as important as medicine for managing symptoms and getting back on your feet.

Quick Summary

Selecting the right foods can soothe symptoms and bolster your immune system during illness. Focus on bland, easy-to-digest options for an upset stomach, while nutrient-dense choices and proper hydration are key for colds and flu. Avoid foods that can worsen inflammation and dehydration to support a quicker recovery.

Key Points

Start Bland for Stomach Ailments: The BRAT diet (bananas, rice, applesauce, toast) is a go-to for soothing an upset stomach and firming up loose stools.
Boost Immunity with Vitamins and Minerals: Focus on foods rich in Vitamin C (citrus, leafy greens) and other immune-supporting nutrients like zinc (nuts, chickpeas).
Hydration is Non-Negotiable: Drink plenty of fluids like water, clear broths, and herbal teas to stay hydrated and help flush out the illness.
Turn to Soothing Warmth: For colds and sore throats, warm liquids like chicken soup and honeyed tea can help relieve congestion and inflammation.
Avoid Inflammatory Foods: Steer clear of high-sugar, fried, and greasy foods that can increase inflammation and hinder your body's recovery.
Listen to Your Body: Eat smaller, more frequent meals if you have a low appetite and gradually reintroduce more complex foods as you recover.

The Importance of Nourishing Your Body During Illness

When you're sick, your body is working overtime to fight off infection, repair cells, and regulate your temperature. This process requires more energy and specific nutrients than usual. An upset stomach, sore throat, or lack of appetite can make eating a challenge. However, choosing the right foods and staying hydrated is essential for a quicker, more comfortable recovery. Listening to your body and starting with small, frequent, and bland meals is a smart approach, especially if nausea is a concern.

Foods for an Upset Stomach (Nausea, Diarrhea)

If you're dealing with a stomach bug, the goal is to consume foods that are gentle on your digestive system and help replenish lost fluids and electrolytes.

The BRAT Diet: This classic approach involves Bananas, Rice, Applesauce, and Toast. These foods are low in fiber and easy to digest, which can help bind stools and settle an upset stomach.
Ginger: Known for its anti-nausea properties, ginger can be consumed as ginger ale, ginger tea, or even ginger chews.
Clear Broths: Chicken or vegetable broth is excellent for staying hydrated and replenishing sodium and other electrolytes without taxing your digestive system.
Plain Starches: Plain crackers, boiled potatoes, and simple noodles are easy to tolerate when your stomach is sensitive.
Yogurt: Some plain yogurts with live cultures can help restore good bacteria in your gut, which can be beneficial after diarrhea.

Foods for a Cold, Flu, and Sore Throat

For respiratory illnesses, the focus shifts to foods that provide soothing relief, fight inflammation, and boost immune function.

Chicken Soup: This classic remedy is more than a placebo. It provides fluids and electrolytes, and the warm steam can help relieve nasal congestion. The chicken contains cysteine, which can help break up mucus.
Honey: A natural cough suppressant and antimicrobial, a spoonful of honey or adding it to warm tea can soothe a sore throat.
Herbal Teas: Chamomile, peppermint, and ginger teas are soothing and the steam can help clear stuffiness. Staying hydrated with warm beverages is key.
Garlic: Known for its antimicrobial properties, adding garlic to soups and meals can provide a boost to your immune system.
Vitamin C-Rich Foods: Citrus fruits like oranges and grapefruit, along with strawberries and leafy greens, are packed with Vitamin C, which supports your immune response.
Soft Foods: Oatmeal, mashed potatoes, and scrambled eggs are gentle on a sore throat and provide easy-to-swallow calories.

Comparison of Sickness-Specific Foods


Food/Drink	Best For Upset Stomach (Nausea/Diarrhea)	Best For Cold/Flu/Sore Throat	Notes
BRAT Diet	⭐⭐⭐⭐⭐	⭐	Binding, low-fiber, very gentle.
Chicken Soup	⭐⭐	⭐⭐⭐⭐⭐	Hydrating, soothing, decongesting.
Ginger Tea	⭐⭐⭐⭐⭐	⭐⭐⭐	Excellent for nausea, mildly soothing.
Honey	⭐⭐	⭐⭐⭐⭐⭐	Soothes sore throat, suppresses cough.
Citrus Fruits	⭐⭐	⭐⭐⭐⭐	High in Vitamin C, but can be acidic.
Bland Starches	⭐⭐⭐⭐⭐	⭐⭐⭐	Gentle on the digestive system.
Electrolyte Drink	⭐⭐⭐⭐⭐	⭐⭐⭐	Replenishes fluids and minerals.
Yogurt (Plain)	⭐⭐⭐	⭐⭐⭐	Can restore gut bacteria, soothing.

What to Avoid When Sick

Just as important as knowing what to eat is knowing what to avoid. Some foods can worsen symptoms and hinder your recovery.

Sugary Foods and Drinks: Excess sugar can suppress the immune system and cause inflammation. Avoid sodas, candy, and sugary cereals.
Fatty and Fried Foods: These are difficult to digest and can aggravate nausea and diarrhea.
Spicy Foods: While some people swear by spicy food for congestion, it can also cause stomach irritation or worsen a sore throat for others.
Dairy (if stomach is upset): For some, full-fat dairy can be hard to digest during a stomach virus. Opt for low-fat or plain yogurt instead.
Caffeine and Alcohol: Both are diuretics that can lead to dehydration, which is the opposite of what your body needs when fighting an illness.

How to Reintroduce Solid Foods

As you begin to feel better, gradually reintroduce a wider variety of foods to restore your strength. Start with small, frequent meals of easily digestible proteins like plain chicken or fish, and cooked vegetables. Incorporate whole grains like oats for sustained energy. The key is to listen to your body and avoid overwhelming your system with too much too soon. For more in-depth information on supporting your immune system through nutrition, visit The Nutrition Source at Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/.

Conclusion

Proper nutrition and hydration are powerful allies when you are sick. By choosing bland, easy-to-digest options for stomach-related issues and focusing on nutrient-dense, soothing foods for colds and flu, you can support your body's healing process. Remember to prioritize fluids, listen to your body's signals, and avoid foods that can hinder recovery. With the right nutrition diet, you can minimize symptoms and get back to feeling like yourself much faster.

Frequently Asked Questions

For a cold, focus on immune-boosting and soothing foods. Chicken soup, honey and ginger tea, vitamin C-rich fruits, and leafy greens are excellent choices. The warm liquids can help with congestion and a sore throat.

Yes, bananas are part of the classic BRAT diet for a reason. They are bland, easy to digest, and high in potassium, which is important to replenish, especially if you've been experiencing diarrhea or vomiting.

Electrolyte drinks are important, especially if you have a fever, vomiting, or diarrhea. Illness can cause dehydration, and these drinks help restore the balance of essential minerals like sodium and potassium that your body loses.

It's best to avoid full-fat dairy when your stomach is upset, as it can be difficult to digest and may worsen diarrhea. However, plain yogurt with live cultures might be tolerated and can help restore good gut bacteria.

Avoid hard, scratchy foods like nuts or granola, acidic foods like citrus juice, and anything spicy. These can further irritate your inflamed throat. Stick to soft, soothing foods and warm liquids.

Ginger is a well-known natural remedy for nausea. It contains bioactive compounds that can help calm an upset stomach. You can consume it in tea, lozenges, or added to warm water.

It's important to try and eat something to fuel your recovery, even if your appetite is low. Start with small, frequent, and bland meals, and focus on hydration. Nutrient-dense smoothies or soups are good options when solids are difficult.