What Is the Best Thing to Eat When You Have COVID? A Guide to Recovery Foods

January 5, 2026 •

3 min read

When you have COVID, your body needs extra energy to fight the infection and recover. A 2021 study found that consuming a healthy, plant-based diet was associated with a lower risk of moderate-to-severe COVID-19, making the question of what is the best thing to eat when you have COVID particularly important for a supported recovery.

Quick Summary

Fueling your body with key nutrients, prioritizing hydration, and choosing easy-to-digest foods are crucial strategies for supporting your immune system and recovery during COVID-19.

Key Points

Stay Hydrated: Drink plenty of fluids like water, broth, and herbal tea to combat fever and prevent dehydration, which can worsen symptoms.
Eat Nutrient-Dense Foods: Prioritize fruits, vegetables, whole grains, and lean proteins to supply vitamins and minerals essential for a strong immune function and recovery.
Choose Easy-to-Eat Foods for Symptoms: If you have a sore throat, difficulty swallowing, or nausea, opt for soft, bland foods like soups, smoothies, mashed potatoes, and scrambled eggs.
Limit Inflammatory Foods: Avoid processed foods, excessive sugar and salt, and saturated fats, as these can increase inflammation and hinder your body's healing process.
Enhance Flavor for Taste Changes: If your sense of taste or smell is affected, use strong, natural flavors from herbs, spices, or citrus to make meals more appealing.
Support Muscle Mass: Consume adequate protein, from sources like poultry, eggs, and legumes, to help prevent muscle and weight loss during recovery.
Embrace Probiotics: Incorporate probiotic-rich foods like yogurt and kefir to support gut health, which is a crucial component of the immune system.

Prioritizing Proper Hydration

Proper hydration is key to recovering from COVID-19, especially since fever and sweating can lead to dehydration. Aim for ample fluids daily, such as water, herbal tea, broths, and coconut water. Juices, fortified milk, and smoothies can also provide necessary calories and nutrients, particularly if your appetite is low.

Supporting Your Immune System with Key Nutrients

During an infection, the body requires an increased supply of vitamins and minerals. Focusing on nutrient-rich foods can aid recovery by supporting immune function:

Vitamin C: Found in citrus fruits and berries, it supports white blood cell production.
Vitamin D: Helps regulate the immune system and can potentially reduce respiratory infection severity. Sources include fatty fish and fortified foods.
Zinc: Essential for immune cell function, zinc is found in shellfish, nuts, and poultry.
Omega-3 Fatty Acids: Possess anti-inflammatory properties, helpful against the inflammation associated with viral infections. Good sources are fatty fish and certain seeds.
Protein: Crucial for muscle repair and immune support, found in lean meats, eggs, legumes, and nuts.

Managing Common COVID-19 Symptoms with Food

COVID-19 symptoms can make eating challenging. Adjusting your diet can help alleviate symptoms and maintain nutritional intake.

For a sore throat or difficulty swallowing:

Soft and soothing options include soups, smoothies, mashed foods, yogurt, and scrambled eggs.

For nausea or an upset stomach:

Bland foods like toast, crackers, and rice are often well-tolerated. Ginger can help settle the stomach, and eating small, frequent meals may be easier to manage.

For loss of taste or smell:

Using strong flavors from herbs, spices, or citrus can enhance the appeal of food. Varying textures and trying cold foods might also be helpful.

A Simple Guide to Choosing Your Meals

Making informed food choices is vital for recovery. The table below outlines recommended foods versus those to limit.


Food Category	Recommended for Recovery	Foods to Limit or Avoid	Reasoning
Protein	Lean meat, poultry, eggs, fish, tofu, beans, nuts	Processed and fatty meats, fried chicken	Processed and high-fat foods can increase inflammation and be hard to digest.
Hydration	Water, herbal tea, broths, diluted juice, coconut water	Alcohol, caffeinated drinks, sugary sodas	Dehydrating and potentially irritating.
Fruits & Veggies	Fresh or frozen fruits and vegetables, especially berries, citrus, and leafy greens	Canned fruits/veg with high sugar or salt content	Fresh produce offers more nutrients. Excess salt and sugar are not beneficial during illness.
Grains	Whole grains (oats, brown rice, wholemeal bread, quinoa)	Refined carbohydrates (white bread, sugary cereal)	Whole grains provide better energy and fiber.
Fats	Healthy fats (avocado, olive oil, nuts, seeds)	Saturated and trans fats (butter, coconut oil, fried foods)	Healthy fats contain beneficial omega-3s. Saturated fats can increase inflammation.

Conclusion: Fueling Your Body for a Stronger Recovery

Optimal nutrition supports your body's fight against COVID-19 and can lead to a quicker recovery. Focus on consistent hydration with nutrient-rich fluids and a balanced diet of whole foods, lean proteins, fruits, and vegetables to provide your immune system with necessary vitamins and minerals. Making intentional dietary choices that address symptoms and nourish your body will support your natural healing process.

For additional nutritional guidance during illness, consult a healthcare professional or registered dietitian. The World Health Organization (WHO) offers general nutrition advice for COVID-19 at www.emro.who.int/nutrition/covid-19/nutrition-advice-for-adults-during-the-covid-19-outbreak.html.

Remember to listen to your body, eat smaller, more frequent meals, and choose easily tolerated foods to ensure you receive the nourishment needed to recover.

Frequently Asked Questions

Spicy foods, like those containing cayenne pepper, can help with congestion. However, if you have a sore throat, they may cause irritation and discomfort, so it's best to use your judgment based on your specific symptoms.

Yes, chicken soup is a classic remedy for a reason. It is hydrating, anti-inflammatory, and provides essential nutrients like protein, zinc, and vitamins that support the immune system while being easy to digest.

If your appetite is low, try eating smaller, more frequent meals and snacks throughout the day. Focus on nutrient-dense liquids like smoothies, broths, and protein shakes, which are easier to consume than solid food.

Supplements can be helpful if dietary intake is insufficient or if you have a known deficiency. However, nutrients from whole foods are generally absorbed more efficiently. Supplements should complement, not replace, a balanced diet.

It is best to avoid alcohol and limit caffeine, as they are dehydrating and can irritate your system. Instead, opt for hydrating fluids like water, herbal tea, and broth.

If you experience diarrhea, focus on increasing your intake of soluble fiber, which can help absorb excess fluid in your digestive tract. Good sources include oatmeal, rice, and bananas.

Changes in taste and smell are common with COVID. Try using plastic cutlery instead of metal. You can also marinate meats in tart or sweet sauces and experiment with different seasoning profiles.