What is a Comfort Food When You Don't Feel Well?: A Nutritional Guide

November 1, 2025 •

5 min read

For thousands of years, cultures have instinctively turned to comforting foods like chicken soup for their healing properties. When you're sick, what is a comfort food when you don't feel well that's also nutritionally beneficial, and what's the science that makes it work?

Quick Summary

This article explores comforting foods and drinks recommended for different types of illness, distinguishing between remedies for colds and upset stomachs. It details the nutritional benefits of soothing meals and beverages, emphasizes the critical role of hydration, and lists foods to avoid during recovery.

Key Points

Hydrate, Hydrate, Hydrate: When sick, your body loses fluids faster, so consuming plenty of water, broth, or electrolyte drinks is crucial for recovery.
Soothe Colds with Warmth: Hot liquids like chicken soup and herbal tea can help thin mucus and ease congestion, providing both physical relief and emotional comfort.
Be Gentle on an Upset Stomach: For nausea, vomiting, or diarrhea, bland and low-fiber foods like those in the BRAT diet (bananas, rice, applesauce, toast) are recommended.
Boost Your Immune System: Nutrient-dense foods, including lean proteins (chicken, eggs, fish) and vitamin-rich fruits and vegetables, provide the fuel your immune system needs to fight off infection.
Avoid Inflammatory and Dehydrating Foods: Stay away from high-fat, spicy, sugary, and caffeinated items, as these can worsen symptoms and delay your recovery.
Listen to Your Body's Cues: Pay attention to your specific symptoms to choose the right type of comfort food, and prioritize easy-to-digest options when your appetite is low.

The Science and Psychology of Comfort Eating When Sick

When your body is fighting an illness, your immune system kicks into high gear, which requires a significant amount of energy. This increased energy demand is one reason our bodies crave quick, easily digestible sources of fuel, such as carbohydrates and sugars. Beyond the physiological need for energy, the psychological aspect of comfort food is powerful. Many common sick-day meals, like chicken noodle soup or oatmeal, are associated with childhood memories of being cared for, which can trigger the brain's reward system and release dopamine, boosting our mood and providing emotional solace. The warmth of soups and teas also has a calming effect on the nervous system, helping to reduce stress and anxiety.

Nourishing Your Body Through Different Ailments

The right choice of food depends heavily on your specific symptoms. A nourishing, nutrient-dense soup might be ideal for a cold, while a bland, low-fiber diet is better for an upset stomach.

Best Foods for Colds and Flu

When battling a cold or the flu, the goal is to provide your body with immune-boosting nutrients and fluids to fight the infection.

Chicken Soup: This classic is effective for several reasons. The warm broth helps hydrate and can loosen mucus, acting as a natural decongestant. The chicken provides protein for immune cell production, while vegetables like carrots and celery offer essential vitamins A and C.
Ginger: Known for its anti-inflammatory properties, ginger can help ease nausea and congestion. It can be consumed in tea, as a garnish, or in candy form.
Hot Tea with Honey: Herbal teas like chamomile or green tea provide soothing warmth and hydration. Honey has antibacterial properties and can help soothe a scratchy throat and suppress a cough.
Oatmeal: A bowl of warm oatmeal is easy to digest and provides much-needed calories, vitamins, and minerals. Some studies even suggest oats can help boost the immune system.
Fruits and Vegetables: Leafy greens (spinach, kale), citrus fruits (oranges, kiwi), and berries are packed with vitamins, minerals, and antioxidants that support immune function and reduce inflammation.

Best Foods for an Upset Stomach

For digestive issues like nausea, vomiting, or diarrhea, bland, low-fiber foods are the best approach. The BRAT (Bananas, Rice, Applesauce, Toast) diet is a classic example.

Bananas: Easy to digest and rich in potassium, which needs to be replenished after fluid loss.
Rice: Plain white rice is low in fiber and easy on the digestive system.
Applesauce: Easy to digest and provides calories and pectin, which can help firm up stools.
Plain Toast or Crackers: These dry foods are gentle on the stomach and can help absorb stomach acids. For an upset stomach, it's best to eat them plain or with jam, avoiding butter.
Broth: Clear, non-greasy broths are an excellent way to rehydrate and replenish sodium and other electrolytes without taxing the digestive system.

The Crucial Role of Hydration

When you are sick, especially with a fever, vomiting, or diarrhea, your body loses more fluids than normal. Dehydration can hinder your recovery by impairing immune function, nutrient delivery, and waste removal. Staying adequately hydrated is one of the most important things you can do to get better quickly. Sip liquids frequently throughout the day, even if you don't feel thirsty.

Optimal Hydration Sources

Water: The most basic and best option for rehydration, as it contains no added sugars or preservatives.
Broth: Provides both fluid and essential electrolytes like sodium.
Electrolyte Drinks: Can help restore lost electrolytes if you are experiencing significant fluid loss. Coconut water is a natural option, while sports drinks can work but should be diluted to avoid excessive sugar.
Popsicles: A great way to get fluids and calories, especially for children or when you have a sore throat.

Foods and Drinks to Avoid When You're Sick

While some foods can aid recovery, others can exacerbate symptoms and slow down the healing process. It's best to steer clear of these.

Caffeine and Alcohol: Both are diuretics that can lead to dehydration and interfere with sleep, which is crucial for recovery.
High-Fat and Fried Foods: These are more difficult to digest and can worsen an upset stomach or diarrhea.
Spicy Foods: While they can help with congestion for some, they may trigger or worsen nausea and vomiting in others.
Sugary Foods and Beverages: High sugar content can cause inflammation, impact the gut microbiome, and potentially weaken the immune response. Many sweetened drinks can also worsen diarrhea.
Full-Fat Dairy: Some people experience temporary lactose intolerance when sick, and dairy can thicken phlegm, so low-fat or fat-free options like yogurt or kefir may be better choices.

Your Personalized Comfort Food Approach

Choosing the right comfort food is about more than just taste; it's about nourishing your body in the way it needs most. Here is a simple comparison to help guide your choices.


Symptom Type	Comfort Food Recommendations	Key Nutritional Benefit
Cold/Flu (Respiratory)	Chicken Soup, Herbal Tea with Honey, Oatmeal, Fruits, Vegetables	Hydration, Immune Support, Mucus Thinning, Antioxidants
Upset Stomach (Digestive)	Bananas, Plain Rice, Applesauce, Toast, Broth, Crackers	Easy to Digest, Electrolyte Replacement, Gentle on Stomach

It’s important to remember that these are general guidelines, and listening to your body's signals is key. The familiarity of a comforting meal can provide a sense of well-being that promotes a positive mindset, which is an important part of the healing process. You can find more detailed dietary advice on the Healthline website.

Conclusion

What we eat and drink when we feel unwell plays a critical role in our recovery, and the concept of comfort food is deeply rooted in both psychology and nutrition. From the hydrating, immune-boosting power of chicken soup for a cold to the bland, soothing nature of the BRAT diet for an upset stomach, the right foods provide more than just calories—they offer essential nutrients, comfort, and a psychological boost. By prioritizing hydration and choosing easy-to-digest, wholesome options while avoiding those that could worsen symptoms, you can help your body heal faster and get back on your feet.

Frequently Asked Questions

Chicken soup is beneficial when sick because the hot broth helps to clear nasal congestion and hydrate the body. It also provides protein for immune function and key vitamins from the vegetables, offering both nutritional support and psychological comfort.

The BRAT diet (Bananas, Rice, Applesauce, Toast) is still recommended for short-term use when you have nausea, vomiting, or diarrhea because the bland, low-fiber foods are easy to digest. However, health professionals now recommend returning to a regular diet sooner for broader nutritional benefits.

When you have a fever, your body's temperature rises, and you can lose fluids and electrolytes through sweat and faster breathing. Staying hydrated is crucial to replace these lost fluids, regulate your body temperature, and help your immune system function effectively.

For optimal hydration without excess sugar, opt for water, clear broths, or herbal teas. If you need electrolytes, consider coconut water or a diluted sports drink, but check the sugar content.

It's often recommended to avoid full-fat dairy, as it can be difficult to digest and may thicken phlegm for some people. Low-fat yogurt or kefir, which contain probiotics, are often tolerated better and can support gut health.

Some research suggests that capsaicin in chili peppers can help with congestion and postnasal drip. However, spicy foods can also trigger or worsen nausea and vomiting in some people, so it's a personal preference.

Yes, eggs are a great choice when prepared gently, such as scrambled or boiled, as they are an excellent source of easy-to-digest protein. Protein is vital for your body's recovery and immune response.