When you are sick, your body is working hard to fight off infection, which means you need to provide it with the right fuel. This isn't the time for heavy, greasy, or spicy meals that can irritate a sensitive stomach. Instead, focus on easily digestible foods that provide essential nutrients and hydration to support your immune system and ease uncomfortable symptoms.
Foods for an Upset Stomach and Nausea
If your main symptom is nausea, vomiting, or diarrhea, your digestive system is likely sensitive. Sticking to bland, low-fiber foods can help settle your stomach. For decades, the BRAT diet has been a go-to for these situations, and it still holds up as a solid starting point.
The BRAT Diet
The BRAT diet consists of four foods that are easy to digest and can help firm up stools, making it ideal for diarrhea. It includes:
- Bananas: Rich in potassium, which can be lost during vomiting or diarrhea, and easy to digest.
- Rice: Plain white rice (not brown rice) is low in fiber and can help bind stools.
- Applesauce: A good source of calories and pectin, a soluble fiber that can help with diarrhea.
- Toast: Simple, low-fat toast made from white bread is a safe bet for a queasy stomach.
Soothing Additions for Nausea
Beyond the BRAT diet, several other options can help. Dry, starchy foods can help absorb stomach acids, while cold foods are often more appealing because they have less odor, which can trigger nausea:
- Crackers and Pretzels: These simple, salty snacks are often well-tolerated.
- Ginger: Known for its anti-nausea properties, ginger can be consumed as tea, in capsules, or as crystallized ginger.
- Peppermint Tea: Another herb with a long history of use for settling upset stomachs.
- Cold Foods: Consider popsicles, gelatin, or chilled fruits to provide hydration and a gentle source of energy.
Hydration is Your Best Friend
When you're sick, staying hydrated is a top priority, especially if you have a fever, vomiting, or diarrhea. Dehydration can worsen symptoms and delay recovery.
Here are some of the best fluid options:
- Water: The most important fluid. Sip it slowly throughout the day to avoid overwhelming your stomach.
- Broth: Chicken or vegetable broth provides fluids, electrolytes (like sodium), and important nutrients that can be lost when you're ill. The warmth is also soothing for a sore throat or congestion.
- Electrolyte Drinks: For more severe dehydration from vomiting or diarrhea, sports drinks or oral rehydration solutions can help replenish lost electrolytes quickly. Opt for lower-sugar varieties.
- Herbal Tea: Chamomile, ginger, and peppermint teas are calming, hydrating, and can help ease various symptoms. Adding a spoonful of honey can also soothe a sore throat.
Foods for Colds and Congestion
When a cold or flu hits, your focus might shift to soothing a sore throat and fighting congestion. Luckily, many of the same hydrating options apply, with a few immune-boosting additions.
Chicken Soup: The Classic Remedy
Chicken soup isn't just a comforting tradition; it's a practical remedy. The steam can help clear stuffy nasal passages, the broth provides much-needed hydration and electrolytes, and the soup itself offers an easily digestible source of calories, protein, and vitamins. For vegetarians, a hearty vegetable broth with legumes is an excellent substitute.
Immune-Boosting Nutrients
Giving your immune system a boost can help shorten the duration of your illness. Look for foods rich in vitamins and antioxidants:
- Citrus Fruits: Oranges, grapefruits, and lemons are packed with vitamin C, an antioxidant that supports immune function. For a sensitive stomach, citrus juices may be too acidic, so start with small amounts or opt for kiwi or strawberries instead.
- Honey: Has natural antibacterial properties and is an excellent cough and sore throat suppressant.
- Garlic: Contains allicin, which has strong antimicrobial properties.
- Cooked Vegetables: Soft, cooked vegetables like carrots, sweet potatoes, and spinach are easy to digest and full of vitamins.
A Comparison of Symptom-Specific Foods
| Feature | For Upset Stomach / Nausea | For Colds / Sore Throat |
|---|---|---|
| Best Foods | Bananas, Rice, Applesauce, Toast (BRAT), Crackers, Gelatin | Chicken Soup, Herbal Tea with Honey, Cooked Vegetables, Soft Fruits |
| Key Benefit | Soothes sensitive digestion, binds stools, provides gentle energy. | Hydrates, clears congestion, provides immune-boosting vitamins. |
| Key Liquids | Water, Broth, Low-Sugar Electrolyte Drinks, Ginger Tea. | Water, Hot Broth, Herbal Tea, Orange Juice (if tolerated). |
| Texture Focus | Bland, dry, easy to chew and swallow. | Soft, moist, easy on the throat, warm liquids. |
| Key Nutrients | Potassium (Bananas), Pectin (Applesauce), Starches (Rice, Toast). | Vitamin C (Fruits), Vitamin A (Carrots), Zinc, Antioxidants. |
What to Avoid When You're Sick
Just as important as what you eat is what you avoid. Certain foods and drinks can worsen symptoms and hinder your recovery:
- Fatty and Greasy Foods: Fried foods, heavy sauces, and fatty meats are difficult to digest and can aggravate nausea.
- Spicy Foods: While some believe spices can help with congestion, they can irritate a sensitive stomach and should be avoided if you have diarrhea or an upset stomach.
- High-Sugar Foods and Drinks: Excessive sugar can cause inflammation and potentially suppress the immune system. Avoid sugary sodas, candy, and processed snacks.
- Caffeine: Drinks like coffee and black tea can be dehydrating and may disrupt your sleep, which is essential for recovery.
- Alcohol: Is a diuretic that can lead to dehydration and interfere with your body's ability to heal.
When You Have No Appetite
It's common to lose your appetite when sick. If you can't eat a full meal, the goal is to get in small amounts of nutrients throughout the day. Focus on liquids and small, frequent snacks:
- Sip Broth or Soup: A cup of warm broth can provide hydration and warmth without being too heavy.
- Fruit Smoothies: Blend fruits like bananas or berries with yogurt or a mild plant-based milk for a nutrient-dense, easy-to-consume snack.
- Yogurt with Probiotics: Plain yogurt with live cultures can help restore healthy gut bacteria, especially after a stomach bug.
- Scrambled Eggs: A simple, protein-rich option that is often easy on the stomach.
Conclusion: Listen to Your Body
Finding what is good to eat while feeling sick means listening closely to your body's cues. Prioritize hydration with water and broths, and stick to bland, easily digestible foods like those in the BRAT diet if your stomach is upset. Embrace warm, soothing options like chicken soup and herbal teas for cold and flu symptoms. Remember to avoid fatty, spicy, and sugary foods that can hinder your recovery. By providing your body with the right fuel and plenty of rest, you can support your immune system and get back on your feet sooner.
Consult reliable health resources for more information on specific illnesses.
