Sickness Symptoms and Your Best Food Orders
When you're sick, one size does not fit all for nutrition. The best food to order depends on your specific symptoms, but the overall goal is to choose options that are easy to digest, hydrating, and provide essential nutrients to help your body fight the illness. Below, we've broken down the ideal takeout choices based on how you're feeling.
For Upset Stomach, Nausea, or Diarrhea
If your stomach is sensitive, you need bland, easy-to-digest foods that won't irritate your digestive system further. Ordering a large, greasy meal is the last thing you want to do. The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a classic for a reason. While you can't typically order all components of BRAT from one place, you can adapt the principle for takeout.
- White Rice: Many Asian restaurants offer plain steamed white rice. It’s gentle on the stomach and provides some carbohydrates for energy.
- Toast: While not a common takeout item, a diner might offer a simple side of buttered toast. Many bakeries might sell a simple bread loaf, which can be eaten toasted at home.
- Broth: Broth-based soups like a simple chicken or vegetable broth from a deli or Chinese restaurant are excellent for staying hydrated and getting electrolytes without irritating your gut. Look for consommé or clear broths.
- Crackers: Again, often a grocery item, but sometimes delis carry crackers. Pair them with a broth-based soup for a simple, comforting meal.
- Scrambled Eggs: A simple, low-fat protein source that is easy to digest. Many diners serve scrambled eggs as a breakfast or all-day option.
For a Sore Throat or Cough
When your throat feels like sandpaper, you need soft, soothing foods that don't require much chewing. Warm liquids can also help to soothe irritation and break up congestion.
- Chicken Soup: This classic remedy is warm, hydrating, and the steam can help clear nasal passages. Many diners and restaurants offer a solid version.
- Wonton Soup or Egg Drop Soup: These broth-based Asian soups are hydrating and easy to swallow, often with soft bits of wonton or egg for extra substance.
- Hot Tea with Honey: Order hot tea from a cafe or restaurant and add your own honey. Honey is a natural cough suppressant and can soothe a sore throat effectively.
- Oatmeal: A simple bowl of oatmeal from a breakfast spot can be incredibly soothing. Many cafes offer it with optional add-ins like bananas.
- Yogurt or Smoothies: Soft and easy to swallow, yogurt contains probiotics that can support gut health. Smoothies with fruit and yogurt can provide nutrients in a palatable, easy-to-consume form.
For Nasal Congestion
To combat stuffiness, warm fluids and spicy foods can sometimes offer relief. The capsaicin in spicy foods acts as a natural decongestant.
- Spicy Noodle Soup: A hot and spicy ramen or Thai curry noodle soup can help clear your sinuses. Ensure you can handle the heat, and start with a milder version if your stomach is sensitive.
- Garlic and Ginger Infused Dishes: Garlic and ginger have natural anti-inflammatory and antimicrobial properties. Order a dish with a heavy garlic or ginger component, such as a stir-fry.
- Herbal Tea: Hot herbal tea with lemon and honey is a classic for a reason. The heat helps with congestion, while the lemon and honey soothe your throat.
Comparison of Food Orders by Symptom
| Symptom | Recommended Food Order | Why it Works |
|---|---|---|
| Upset Stomach | Plain steamed rice, simple broth, scrambled eggs | Bland, low-fat, and easy on the digestive system. |
| Sore Throat/Cough | Chicken noodle soup, wonton soup, oatmeal | Warm, soft textures soothe irritation; steam eases congestion. |
| Nasal Congestion | Spicy noodle soup, ginger/garlic stir-fry, hot tea | Heat and spices like capsaicin help to clear sinuses. |
| Dehydration | Broth-based soup, coconut water, fruit smoothie | Provides necessary fluids, electrolytes, and nutrients. |
| Lack of Appetite | Soft foods like yogurt, oatmeal, scrambled eggs | Easy to consume in small, frequent portions without feeling overwhelmed. |
Expert Ordering Strategy for Optimal Recovery
While your instincts might lead you toward comfort food like mac 'n' cheese or a burger, these options are often high in fat and can be hard on a sensitive digestive system. A strategic ordering approach can accelerate your recovery.
First, consider hydration. Dehydration is a common consequence of illness, especially with fever, vomiting, or diarrhea. Start by ordering a large, clear broth or a coconut water from a juice bar to replenish electrolytes. Next, choose a nutrient-dense main dish. A simple chicken noodle soup provides protein, vegetables, and hydrating broth all in one. For something heartier but still gentle, a mild chicken and vegetable stir-fry with extra garlic and ginger over plain rice is an excellent choice.
For those with a sore throat, pair a comforting bowl of egg drop soup with a side of hot tea. If you have no appetite, focus on easy-to-swallow items. A smoothie from a local cafe with yogurt and fruit can provide vitamins, probiotics, and calories without requiring a full meal.
It's important to remember that this advice is for managing common, mild illness symptoms. If your symptoms are severe or persistent, always consult with a healthcare professional. Listen to your body, and don't force yourself to eat if your nausea is severe. Start with small, frequent meals as your appetite returns to ensure a steady supply of nutrients without overwhelming your system.
For more detailed nutritional information and recipes for specific health concerns, check out the reliable resources at the National Institutes of Health (NIH).
Conclusion
When you're feeling under the weather, making a smart choice for your food order can make a significant difference in your recovery. By opting for hydrating, easy-to-digest, and symptom-specific foods like broth-based soups, plain rice, and garlic-infused dishes, you can provide your body with the fuel it needs to heal. Avoid heavy, greasy, or excessively spicy foods that could exacerbate your symptoms. A strategic food order supports your body's immune system, allowing you to get back on your feet faster and with less discomfort.
