What's best to eat when being sick? Your guide to restorative foods

According to Scripps AMG, scientific studies have shown that what you eat when you're sick plays a critical role in recovering from illness. Finding out what's best to eat when being sick can help you feel better, shorten the duration of your illness, and keep you hydrated and nourished while your body fights off infection.

Quick Summary

Proper nutrition and hydration are key when you are sick, providing your body with the fuel it needs for recovery. Focus on easily digestible foods like broths and bland options, while avoiding heavy, fatty, or spicy irritants. Specific foods can help with symptoms like nausea or congestion, and maintaining fluid balance is essential to combat dehydration.

Key Points

• Prioritize Hydration: Consume plenty of fluids like broths, herbal tea, and coconut water to replenish lost electrolytes and prevent dehydration.

• Choose Comforting, Nutrient-Rich Foods: Opt for easy-to-digest, nutrient-dense foods such as chicken soup, which offers hydration, vitamins, and congestion relief.

• Use the BRAT Diet for Upset Stomachs: For nausea or diarrhea, stick to bland, low-fiber foods like bananas, rice, applesauce, and toast to avoid irritating your digestive system.

• Incorporate Immune-Boosting Ingredients: Foods like garlic, honey, and yogurt contain properties that can strengthen your immune system and accelerate recovery.

• Avoid Inflammatory and Dehydrating Items: Steer clear of sugary drinks, greasy foods, and alcohol, as these can hinder your body’s healing process and worsen symptoms.

• Consider Symptom-Specific Foods: Match your food choices to your symptoms; for example, use spicy foods for congestion but avoid them for an upset stomach.

• Start Slowly and Listen to Your Body: When your appetite returns, reintroduce solid foods gradually, starting with small, frequent meals of soft, simple foods.

Why Proper Nutrition is Crucial for Recovery

When your body is fighting an infection, it's working overtime and requires extra energy and nutrients. Good nutrition provides the necessary vitamins, minerals, and calories to support your immune system and accelerate the healing process. While you may have a low appetite, consuming the right foods can make a significant difference. Staying hydrated is also paramount, as fever, sweating, vomiting, and diarrhea can all lead to fluid and electrolyte loss.

The Importance of Hydration

Dehydration can prolong sickness and make symptoms worse. Fluid loss is common, especially with fever, diarrhea, or vomiting.

• Broths and soups: Not only do they provide much-needed fluid and electrolytes, but hot broths can also help clear congestion.
• Coconut water: Rich in electrolytes, this is an excellent choice for replenishing what your body has lost.
• Herbal teas: Warm herbal teas like ginger or chamomile can be soothing for a sore throat and contribute to your fluid intake.
• Water-rich fruits: Juicy fruits such as melons, oranges, and berries offer both hydration and vitamins.

Foods for Specific Symptoms

Choosing the right food often depends on your specific symptoms. Certain foods can alleviate discomfort and aid recovery more effectively.

For Cold and Flu Symptoms

When dealing with a common cold or the flu, you'll want foods that are both comforting and loaded with immune-boosting properties.

• Chicken soup: This classic remedy is more than just an old wives' tale. It provides fluid and electrolytes, and the warmth can help clear congestion. The chicken contains cysteine, an amino acid that can help break up mucus.
• Garlic: Known for its antibacterial and antiviral effects, incorporating garlic into your meals can enhance immune function.
• Honey: This has natural antimicrobial properties and is effective at soothing a cough or sore throat. It's safe for adults and children over 12 months.
• Yogurt: Contains beneficial probiotics that support gut health and immunity. Research suggests it can help you get over a cold faster.
• Spicy foods: For congestion, a little spice from chili peppers can act as a natural decongestant by thinning mucus.

For an Upset Stomach or Nausea

If your illness involves nausea, vomiting, or diarrhea, a gentle approach is best. The focus should be on bland, easy-to-digest foods.

• The BRAT diet: This acronym stands for Bananas, Rice, Applesauce, and Toast. These bland, low-fiber foods are easy on the digestive system and can help bind stools if you have diarrhea.
• Ginger: Whether as ginger tea or real ginger ale, this root is a well-known remedy for easing nausea.
• Bland proteins: Plain, baked, or roasted chicken or fish can provide a source of protein without irritating your stomach.
• Oatmeal: A simple, warm bowl of oatmeal provides calories and fiber that are gentle on your system.

Foods to Avoid When Sick

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

• Sugary foods and drinks: Excess sugar can cause inflammation and suppress your immune system. Avoid candies, soda, and pastries.
• Greasy and fried foods: These are difficult to digest and can aggravate symptoms like nausea or diarrhea.
• Hard or crunchy foods: If you have a sore throat, foods like potato chips or hard crackers can cause irritation and pain.
• Caffeine and alcohol: Both are dehydrating and can interfere with your body's ability to heal.

Comparison of Best Foods for Different Ailments

Here's a table comparing the ideal food choices for different types of sickness.

Food/Drink	Best for Cold & Flu	Best for Upset Stomach	Why it Helps
Chicken Soup	Yes	Sometimes (if bland)	Hydrating, nutrient-rich, decongestant properties.
Ginger Tea	Yes	Yes	Soothes nausea, anti-inflammatory.
The BRAT Diet	No (low nutrients)	Yes	Bland, easy-to-digest, helps with diarrhea.
Yogurt	Yes	Sometimes (if low-fat)	Probiotics support gut health and immunity.
Leafy Greens	Yes	No (high fiber)	Packed with vitamins and antioxidants for immune support.
Coconut Water	Yes	Yes	Excellent source of electrolytes for hydration.
Spicy Foods	Yes (for congestion)	No (can irritate)	Capsaicin can help clear sinuses.

Conclusion

Making mindful food choices when you are sick is a simple yet powerful way to support your body’s natural healing processes. Prioritizing hydration with broths, herbal teas, and electrolyte-rich beverages is a crucial first step, regardless of your symptoms. For colds and flu, focus on immune-boosting foods like chicken soup, garlic, and vitamin C-rich fruits. When an upset stomach is the main issue, sticking to bland, easily digestible options like those in the BRAT diet is recommended. By avoiding inflammatory and hard-to-digest foods, you can minimize discomfort and ensure your body is receiving the best possible fuel for recovery. Listening to your body and making small, nutritious choices can significantly impact how quickly and comfortably you recover.

Frequently Asked Questions

What should I drink when I'm sick to stay hydrated?

Stick to water, broths, and electrolyte drinks like coconut water. Warm herbal teas can also be very soothing and hydrating.

Is chicken soup really good for you when you're sick?

Yes, chicken soup is a great choice. Its warmth helps clear congestion, while the fluids, electrolytes, and nutrients aid in recovery and hydration.

Should I force myself to eat when I have no appetite?

It's important to consume some nutrients for energy, even in small amounts. Opt for light, easy-to-digest foods like broth, bananas, or toast rather than forcing a full meal.

What foods are best for a sore throat?

Soft, soothing foods are ideal. Try warm tea with honey, ice cream, soft fruits like bananas, or warm soups to minimize irritation when swallowing.

Can spicy foods help when I am congested?

For congestion, yes. Spicy foods contain capsaicin, which can help clear nasal passages. However, avoid them if you have an upset stomach, as they can cause irritation.

Is it okay to eat dairy products when I'm sick?

For many people, low-fat or probiotic-rich dairy like yogurt is fine. However, if you have an upset stomach, you may want to avoid dairy initially, as it can be difficult to digest.

What is the BRAT diet and when should I use it?

BRAT stands for Bananas, Rice, Applesauce, and Toast. It is a diet of bland, low-fiber foods recommended for settling an upset stomach or recovering from a stomach bug.

Should I drink fruit juice when I'm sick?

Diluted fruit juice can aid hydration, but avoid sugary, highly concentrated versions. Some juices, particularly citrus, can be helpful for their vitamin C content, but should be avoided if they cause stomach irritation.

How can I make sure I am getting enough nutrients if I have an upset stomach?

Even when eating bland foods like those on the BRAT diet, you can transition back to nutrient-dense foods gradually. Start with small, frequent meals and slowly reintroduce lean proteins and steamed vegetables.

What foods should I avoid if I have a stomach flu?

Avoid fatty, greasy, or spicy foods, as well as high-fiber grains, alcohol, and caffeine. Stick to bland foods until your digestive system has recovered.

Frequently Asked Questions

What is the best type of tea to drink when sick?

Herbal teas like ginger or chamomile are excellent choices for when you are sick. Ginger tea can help soothe nausea, while chamomile can be calming and hydrating. Adding a spoonful of honey can also help to soothe a sore throat.

Is toast good for you when you're sick?

Yes, plain, dry toast is a good option when you're sick, especially if you have an upset stomach. It is part of the BRAT diet (Bananas, Rice, Applesauce, Toast) because it is bland and easy to digest.

Should I drink orange juice for Vitamin C when I have a cold?

While oranges and other citrus fruits are a good source of Vitamin C, pure orange juice can sometimes be too acidic for a sensitive stomach. Diluted juice or eating the whole fruit might be a better option, especially for hydration and anti-inflammatory properties.

What's a good easy-to-make meal when I feel too sick to cook?

Simple, comforting meals are best. Easy chicken noodle soup can be made quickly from stock and pre-cooked chicken, or you can opt for simple rice porridge or oatmeal which are both easy to prepare and gentle on the stomach.

Can I eat ice cream when I have a sore throat?

Yes, cold and soft foods like ice cream can be very soothing for a sore throat. It also provides calories and some fluid, which is helpful when you are feeling unwell.

What's better for hydration, a sports drink or coconut water?

Both can help with hydration and electrolyte replenishment. Coconut water is a natural source of electrolytes, while sports drinks are formulated for quick replacement. For most minor illnesses, coconut water or broth can be just as effective as a sugary sports drink.

Why should I avoid greasy and fatty foods when I'm sick?

Greasy and fatty foods are difficult for your body to digest, requiring more energy that your body needs for recovery. They can also aggravate symptoms like nausea and diarrhea.

Should I eat small meals or three large ones when sick?

Eating smaller, more frequent meals throughout the day is often easier on a sensitive stomach than three large meals. It also helps to maintain energy levels more consistently.