What is best to eat when you're sick? Your guide to fueling recovery

January 1, 2026 •

4 min read

According to a study published in the journal Nutrients, consuming soup can reduce the duration of respiratory infections by 1.5 to 2 days. Choosing the right foods when you're unwell goes beyond comfort; it actively aids your body’s natural healing processes by providing essential nutrients and hydration.

Quick Summary

Proper nutrition and hydration when sick can reduce symptom severity and duration. Focus on soothing, easy-to-digest foods like broths, bananas, and oatmeal, while avoiding greasy, sugary, or processed items that can hinder recovery and immune function.

Key Points

Prioritize Hydration: Fluid loss from fever, vomiting, or diarrhea can lead to dehydration, so drink plenty of water, broths, and electrolyte-rich fluids like coconut water.
Embrace Bland Foods: For an upset stomach, rely on the BRAT diet (bananas, rice, applesauce, toast) and ginger to soothe nausea and calm your digestive system.
Use Warmth to Soothe: Warm broths, chicken soup, and herbal teas with honey can relieve congestion and soothe a sore throat.
Boost Your Immune System: Nutrient-dense foods, particularly those rich in Vitamin C, zinc, and probiotics (like yogurt), support your body’s natural defenses during illness.
Avoid Harmful Foods: Greasy, high-sugar, highly processed, and alcoholic beverages can slow down your recovery and exacerbate symptoms.
Choose Soft Textures for Sore Throats: When swallowing hurts, stick to soft, cool, or warm foods like mashed potatoes, oatmeal, smoothies, and yogurt to get the nutrients you need comfortably.

Why What You Eat Matters When You're Sick

When your body is fighting off an infection, it diverts a significant amount of energy toward your immune system. This increased metabolic demand, often coupled with a reduced appetite and fluid loss from fever, sweating, or vomiting, can make proper nutrition challenging but more critical than ever. The right diet can replenish fluids and electrolytes, provide immune-supporting vitamins and minerals, and help soothe uncomfortable symptoms like a sore throat or upset stomach. Conversely, consuming nutrient-poor foods can hinder your body’s healing process.

The All-Important Role of Hydration

Staying hydrated is paramount, especially if you have a fever, are sweating, or experiencing vomiting and diarrhea, which all increase fluid loss. Dehydration can worsen symptoms and delay recovery. Water is your best option, but other fluids offer extra benefits:

Clear Broths: Chicken, beef, or vegetable broths are excellent sources of fluid and electrolytes, making them easy on a sensitive stomach while providing flavor and warmth.
Coconut Water: A natural source of electrolytes like potassium and sodium, coconut water is great for replenishing what your body loses.
Herbal Tea with Honey: Warm tea can soothe a sore throat and congestion, while honey has natural antimicrobial and cough-suppressing properties.
Diluted Fruit Juices: If you need a little more flavor, diluted juices can provide hydration and some quick energy. Avoid acidic juices if you have a sore throat.

Soothing an Upset Stomach: The BRAT Diet and Beyond

For nausea, vomiting, or diarrhea, bland, easy-to-digest foods are key. The classic BRAT diet (bananas, rice, applesauce, and toast) is often recommended, but it's important to transition to a more varied diet as soon as you can tolerate it.

Bananas: Soft, bland, and rich in potassium, which is often depleted by vomiting or diarrhea.
Plain Rice: A low-fiber, bland carbohydrate that is gentle on the digestive system.
Applesauce: Easy to digest, provides carbs and natural sugars.
Plain Toast or Crackers: Simple carbs that absorb stomach acid.
Ginger: Known for its powerful anti-nausea effects, it can be consumed in tea, ale with real ginger, or even fresh.

Easing a Cold or Congestion

For respiratory illnesses like a cold, focusing on foods that can help clear congestion and boost your immune system is beneficial.

Hot Soups (especially Chicken Soup): Warm broth helps thin mucus, and steam opens nasal passages. The ingredients in chicken soup may even have a mild anti-inflammatory effect.
Garlic: Contains allicin, a compound with potential antiviral and antimicrobial effects. Add it generously to soups and other cooked meals.
Vitamin C-Rich Fruits and Vegetables: While it won’t cure a cold, vitamin C supports immune cell function. Good sources include bell peppers, kiwi, strawberries, and leafy greens.
Spicy Foods: For some, chili peppers and other spicy foods can temporarily clear nasal passages by loosening mucus. Proceed with caution if you have a sensitive stomach.

Conquering a Sore Throat

When swallowing is painful, the right textures can make all the difference. The goal is to provide nutrients without causing further irritation.

Soft and Warm Foods: Mashed potatoes, oatmeal, and scrambled eggs are soft, filling, and easy to swallow.
Honey: As mentioned, honey is a natural throat-soother with antimicrobial properties. Stir it into warm tea or water.
Yogurt and Smoothies: Cold yogurt can feel soothing on an inflamed throat, and smoothies packed with soft fruits like bananas and leafy greens provide a nutrient boost. Be mindful of added sugar and potential dairy sensitivity.
Frozen Treats: Ice cream, popsicles, or Italian ice can offer temporary pain relief by numbing the throat. Opt for lower-sugar options where possible.

The Power of Probiotics

Your gut health is closely linked to your overall immune system, with up to 70% of immune cells residing in the gut. When sick, consuming foods with beneficial probiotics can help support your gut flora.

Yogurt with Live Cultures: Choose plain yogurt with “live and active cultures” and minimal added sugar.
Kefir: A fermented dairy drink that is also a good source of probiotics.
Fermented Foods: Options like miso soup can provide probiotics and other nutrients.

Comparison: Best Foods vs. Foods to Avoid


Best Foods When Sick	Foods to Avoid When Sick
Warm Broths & Soups: Hydrating, soothing for throat/congestion, easy to digest.	Greasy/Fried Foods: Hard to digest, may worsen nausea or digestive upset.
Bland Foods (BRAT): Gentle on the stomach for nausea, vomiting, or diarrhea.	Sugary Foods & Drinks: Can suppress the immune system and cause energy crashes.
Herbal Teas & Honey: Soothe sore throats and coughs, provide hydration.	Alcohol: Dehydrating and interferes with immune function.
Vitamin C-Rich Fruits: Support immune function with antioxidants.	Caffeinated Beverages: Dehydrating, can worsen fluid loss.
Ginger: Known to relieve nausea.	Spicy Foods: Can irritate an already sensitive stomach, though some find them helpful for congestion.
Probiotic-Rich Yogurt: Supports gut health and immunity.	Hard/Crunchy Foods: May irritate a sore throat or sensitive stomach lining.

Conclusion

While feeling unwell can sap your appetite, prioritizing the right foods and fluids is a crucial part of your recovery. Focus on hydration with water, broths, and herbal teas to combat fluid loss. For specific symptoms, turn to soft, bland foods for an upset stomach and warm, soothing liquids and soft items for a sore throat. Nourish your immune system with foods rich in vitamins C and D, zinc, and probiotics to support its fight against infection. By listening to your body and making wise dietary choices, you can provide the fuel it needs to get you back on your feet faster. Remember, consistent hydration and gentle, nutrient-dense foods are your allies in overcoming illness. For further information, consult the MedlinePlus Medical Encyclopedia on the topic of chicken soup and sickness.

Frequently Asked Questions

Yes, chicken soup is beneficial for several reasons. It provides hydration and electrolytes, and its warmth can help thin mucus and relieve congestion. Research suggests some ingredients may also have anti-inflammatory effects.

Not necessarily. While some people feel dairy can increase congestion, there is no strong scientific evidence to support this claim for most individuals. Yogurt with live cultures can even be beneficial for gut health. Pay attention to how your body reacts.

While oranges are rich in immune-boosting vitamin C, their high acidity can sometimes irritate a sore throat. It's often better to opt for non-citrus fruits or diluted orange juice.

Water is always best. However, for replenishing lost electrolytes from fever or vomiting, coconut water or clear broths are excellent options. Electrolyte drinks can also be helpful, but be mindful of high sugar content.

The BRAT diet (Bananas, Rice, Applesauce, and Toast) consists of bland, easy-to-digest foods often recommended for stomach viruses. While effective initially, it is restrictive, so you should transition back to a broader, more nutritious diet as soon as you feel better.

The cold temperature of ice cream can be very soothing for a sore throat, providing temporary relief. However, it's best to enjoy it in moderation, as high sugar content can potentially increase inflammation.

Excess sugar can cause blood sugar crashes and has been shown to temporarily suppress white blood cell activity, which is detrimental when your immune system needs to be at its strongest.