What is the best snack to eat when you're sick? An expert guide

December 18, 2025 •

4 min read

According to the CDC, the average adult gets two to four colds each year, making the question of what to eat during illness highly relevant. Finding the best snack to eat when you're sick is essential for recovery, as proper nutrition provides the energy your body needs to fight infection, soothe symptoms, and maintain hydration.

Quick Summary

This guide provides expert-recommended snacks suitable for different illness symptoms. Learn which foods are easy to digest, help soothe a sore throat or nausea, and provide essential nutrients to support recovery. Explore options from broths and smoothies to simple crackers and toast.

Key Points

Symptom-Specific Snacking: Different symptoms call for different snacks. Bland, low-fiber foods are best for nausea, while soft, cool, or warm foods soothe a sore throat.
Prioritize Hydration: Staying hydrated is the most crucial aspect of recovery. Water, clear broths, and electrolyte drinks are essential, especially with fever, vomiting, or diarrhea.
Combat Nausea with Ginger and BRAT: The BRAT diet (Bananas, Rice, Applesauce, Toast) and ginger are excellent for settling an upset stomach and providing gentle energy.
Soothing a Sore Throat: Cool or warm, soft foods like yogurt, smoothies, and warm soups are best for minimizing irritation and discomfort when swallowing.
Boost Immunity with Nutrients: Nutrient-dense options like chicken soup, garlic, and fruits high in Vitamin C help support your immune system's fight against colds and flu.
Easy on the Digestive System: Plain, low-fat carbohydrates like saltine crackers, toast, and oatmeal are easy to digest and provide needed energy without taxing your system.

Why Proper Snacking Matters When You're Sick

When you're under the weather, a full meal can be unappealing, but ignoring your appetite can hinder recovery. Snacking strategically allows you to provide your body with the nutrients and energy it needs in smaller, more manageable portions. Proper hydration and nutrition are crucial for a strong immune response, helping you get back on your feet faster. Your symptoms often dictate the best food choices. A bland, easy-to-digest diet works best for an upset stomach, while soothing, soft foods are ideal for a sore throat.

Top Snacks for Different Symptoms

For an Upset Stomach or Nausea

When nausea and stomach upset strike, focus on bland, easily digestible foods. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a classic for a reason. These foods are low in fiber and gentle on the digestive system.

List of recommended snacks for upset stomachs:

Bananas: Soft, easy to digest, and rich in potassium to replenish electrolytes lost through vomiting or diarrhea.
Saltine Crackers or Plain Toast: Bland carbohydrates that help absorb stomach acid and settle queasiness.
Ginger Chews or Ginger Tea: Ginger is a well-known natural remedy for relieving nausea.
Clear Broth: Hydrates and provides essential electrolytes and minerals without upsetting the stomach.
Plain Oatmeal: Easy to digest and provides steady energy.

For a Sore Throat

A sore throat makes swallowing painful, so the best snacks are soft, cool, or warm, and non-irritating.

List of recommended snacks for sore throats:

Warm Broth-Based Soups: The warmth and fluid content can be very soothing and hydrating.
Yogurt (especially with probiotics): The cool, soft texture is gentle on the throat. Probiotics may also support your immune system.
Smoothies: A blend of soft fruits like bananas and mangoes with yogurt or milk offers a nutrient-dense, easy-to-swallow snack.
Popsicles or Ice Cream: The cold temperature can help numb the pain and inflammation temporarily.
Mashed Potatoes or Cooked Oatmeal: Soft, comforting, and easy to get down.

For Colds and Flu

These illnesses require nutrient-dense foods to support your immune system and combat symptoms like fever and congestion.

List of recommended snacks for colds and flu:

Chicken Soup: The classic remedy provides hydration, protein, and helps relieve congestion with its warmth.
Hot Tea with Honey and Lemon: Soothing for a sore throat, hydrating, and honey has antibacterial properties.
Fruits High in Vitamin C: Oranges, kiwis, and strawberries can give your immune system a boost.
Avocado: Rich in healthy fats, vitamins, and minerals, and very easy to eat.
Garlic: Known for its antiviral and antibacterial properties. Incorporate it into soups or broths.

Comparison of Snacks for Different Illness Symptoms


Snack	Best For	Key Benefit	What to Avoid	Notes
Chicken Soup	Cold, Flu, Sore Throat	Hydrating, nutrient-rich, decongestant effect	Hot, spicy ingredients	The broth is especially beneficial.
Saltine Crackers	Upset Stomach, Nausea	Bland, easily digestible, absorbs stomach acid	High-fiber, multigrain types	Pair with ginger ale or broth.
Yogurt (with probiotics)	Sore Throat, Digestive Issues	Cool, soft, contains beneficial bacteria	High-sugar versions, dairy if mucus is an issue	Opt for plain, low-sugar options.
Smoothies	Sore Throat, Low Appetite	Nutrient-dense, easy to swallow, hydrating	Citrus fruits if throat is sensitive	Add banana, mango, or spinach.
Bananas	Upset Stomach, Flu, Fever	Bland, rich in potassium, easy to digest	Overly ripe or unripe fruit	Great for replenishing electrolytes.
Oatmeal	All Illnesses	Soothing, easy to eat, provides steady energy	High-sugar flavored packets	Add cinnamon or honey for flavor.

A Note on Hydration and General Recovery

Above all, staying hydrated is the most critical component of recovering from any illness. Water is best, but if you're losing a lot of fluids from fever, vomiting, or diarrhea, consider an electrolyte-containing beverage to replenish lost minerals. Sucking on ice chips or popsicles can also contribute to your fluid intake. Beyond snacking, giving your body adequate rest and easing back into your normal diet once symptoms subside is crucial. Listen to your body and prioritize nutrient-rich, comforting foods to help you heal. For more in-depth nutritional guidance, consulting resources like Healthline can be helpful: https://www.healthline.com/nutrition/15-best-foods-when-sick.

Conclusion

Choosing the best snack when you're sick isn't a one-size-fits-all approach. Your symptoms—whether nausea, a sore throat, or a general malaise from a cold—should guide your choice. By focusing on bland, easily digestible foods for stomach issues and soothing, soft options for throat irritation, you can provide your body with the fuel it needs. Nutrients from sources like chicken soup, fruit, and yogurt will bolster your immune system, while careful hydration remains paramount. Snacking smartly can make a significant difference in your comfort and speed of recovery.

Frequently Asked Questions

For nausea, the best snacks are bland and easy to digest, such as saltine crackers, plain toast, bananas, and clear broths. Ginger tea or ginger chews can also be very effective for settling an upset stomach.

Dairy products like yogurt or milk are generally okay and can be soothing for a sore throat. However, some people find that dairy increases mucus production, so you should monitor your own symptoms. Opt for low-sugar, plain options.

Yes, it's best to avoid excessive sugar when sick. High-sugar snacks can suppress immune function and cause inflammation. While a popsicle can be soothing, focus on nutrient-rich foods over sugary treats.

Chicken soup provides several benefits: the warm broth helps soothe a sore throat and relieve congestion, it provides hydration and electrolytes, and the chicken and vegetables offer protein and nutrients to aid recovery.

With a sore throat, avoid hard, crunchy foods like nuts, pretzels, and dry crackers, which can irritate the throat. Also, steer clear of acidic fruits and juices like oranges and tomatoes, and spicy foods.

It depends on your symptoms. For a sore throat, both cool (popsicles, ice cream) and warm (soup, tea) snacks can be soothing. Warm fluids can also help with congestion, while cold snacks can help numb the pain.

If your appetite is low, try easy-to-eat, nutrient-dense options like a smoothie made with banana and yogurt, avocado, or a bowl of warm oatmeal. These provide calories and nutrients without feeling too heavy.