What is the healthiest thing to eat when you're sick?

November 2, 2025 •

4 min read

Scientific studies have shown that proper nutrition and hydration can significantly reduce the duration of an illness. Knowing what is the healthiest thing to eat when you're sick is crucial, as certain foods can boost your immune response, provide energy, and alleviate uncomfortable symptoms.

Quick Summary

Proper nourishment and fluid intake during illness are essential for a faster recovery. This guide outlines easy-to-digest, nutrient-dense, and immune-supporting foods that help ease symptoms and provide needed energy.

Key Points

Prioritize Hydration: Staying hydrated with water, broths, and electrolyte drinks is the most important step when you are sick, especially with a fever or vomiting.
Choose Soothing Foods: For sore throats and coughs, warm liquids like honeyed tea or chicken soup can offer comfort and relief from congestion.
Listen to Your Stomach: When dealing with nausea or an upset stomach, stick to bland, easy-to-digest foods like the BRAT diet (bananas, rice, applesauce, toast) to prevent further irritation.
Boost Your Immunity: Include immune-supporting nutrients like vitamin C from citrus fruits, antioxidants from leafy greens, and beneficial probiotics from yogurt to aid recovery.
Avoid Inflammatory Foods: Steer clear of sugary snacks, greasy foods, and alcohol, as they can hinder your immune system and worsen symptoms like inflammation and dehydration.
Eat Small, Frequent Meals: When your appetite is low, smaller, more frequent meals are often easier to manage than large, heavy ones.

The Foundation of Healing: Hydration

When you are ill, your body uses and loses more fluid than usual, especially if you have a fever, vomiting, or diarrhea. Replenishing this lost water and electrolytes is the single most important dietary consideration. Opt for water, electrolyte solutions, and broth-based soups to keep your body's systems running smoothly. Hot teas and broth can also help with congestion.

Why Hydration is Critical

Replaces Lost Fluids: Fevers and sweating increase fluid loss. Dehydration can worsen symptoms and delay recovery.
Thins Mucus: Hot liquids like tea and soup help thin mucus, providing relief from a stuffy nose and chest congestion.
Delivers Electrolytes: Vomiting and diarrhea deplete the body of essential minerals like sodium and potassium. Broths, coconut water, and oral rehydration solutions can help restore balance.

Best Foods for Specific Symptoms

For Colds and Flu

When battling a respiratory illness, the goal is to consume foods that are both comforting and packed with immune-supporting nutrients. A perennial favorite, chicken soup, is rich in fluids and electrolytes. It also contains the amino acid cysteine, which may have anti-inflammatory and antiviral properties.

Broth-Based Soups: Warm and hydrating, soups are easy to digest and provide essential nutrients. Vegetables in soup offer vitamins, while chicken provides protein for recovery.
Garlic: Contains the compound allicin, which has strong antimicrobial effects. Raw or aged garlic extract may enhance immune function.
Honey: Known for its antibacterial and antimicrobial properties, raw honey can help soothe a sore throat. It's often combined with hot tea.
Citrus Fruits: Rich in vitamin C, which is a powerful antioxidant that supports the immune system. Oranges, lemons, and grapefruits are excellent sources.
Ginger: This root is well-regarded for its anti-nausea effects. Ginger tea or real ginger ale can help settle an upset stomach, a common symptom with the flu.
Fermented Foods: Probiotics in foods like yogurt and kefir can support gut health, where a large portion of the immune system resides.

For an Upset Stomach (Nausea, Vomiting, Diarrhea)

When your stomach is unsettled, bland, easy-to-digest foods are your best friends. The classic BRAT diet (bananas, rice, applesauce, toast) is a good starting point.

Bananas: Soft, easy to digest, and rich in potassium, which is an important electrolyte to replenish after vomiting or diarrhea.
Plain Rice or Porridge: Bland and low in fiber, they are gentle on the digestive system.
Applesauce: Easy to digest and provides energy in the form of natural sugars. The soluble fiber can help with diarrhea.
Toast or Crackers: Plain, white toast or crackers can help absorb stomach acids and are easy to tolerate when nauseous.
Bland Cooked Vegetables: Steamed carrots or sweet potatoes offer nutrients without irritating a sensitive stomach.

What to Avoid When You're Sick

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate symptoms, cause inflammation, or hinder your recovery.

Sugary Foods and Drinks: Excessive sugar can suppress the immune system and increase inflammation. Avoid soda, candy, and processed sweets.
Greasy and Fried Foods: These are low in nutrients and hard to digest, which can worsen nausea or indigestion, especially with a stomach bug.
Alcohol and Caffeine: Both are dehydrating and can interfere with sleep, which is essential for recovery.
Spicy Foods: While they can help with congestion, spicy foods can also irritate a sensitive stomach or sore throat.
Dairy (for some): Some people find dairy products like milk can thicken mucus and worsen congestion. It is best to avoid it if you notice this effect.

At-a-Glance: Comparing Foods for Different Illnesses


Symptom	Best Foods	Worst Foods
Sore Throat	Warm broths, honey, tea, oatmeal, yogurt	Crunchy or abrasive foods, acidic fruits, spicy dishes
Fever/Dehydration	Water, electrolyte drinks, coconut water, broth, fruits with high water content (melon)	Caffeinated beverages, sugary drinks, alcohol
Upset Stomach/Nausea	Bananas, rice, applesauce, toast (BRAT), crackers, ginger	Greasy foods, spicy foods, high-fiber foods, dairy (if sensitive)
Congestion	Hot tea, spicy food (for some), chicken soup, garlic	Dairy products (if they thicken mucus), alcohol
Fatigue/Weakness	Lean protein (chicken, salmon), complex carbs (oatmeal), avocados	High-sugar snacks (blood sugar crash), processed foods

Conclusion

Choosing what is the healthiest thing to eat when you're sick plays a vital role in supporting your body's natural healing process. Prioritizing hydration with water, broths, and tea is paramount. Tailor your diet to your specific symptoms: opt for warm, soothing, and immune-boosting foods like chicken soup, garlic, and citrus for colds, while sticking to bland, easily digestible options like the BRAT diet for stomach issues. By avoiding sugary, greasy, and dehydrating items, you can provide your body with the best fuel to fight off illness and get back to feeling your best. For more in-depth information on preventing and treating dehydration, consult authoritative health resources, such as the Mayo Clinic on Dehydration.

Frequently Asked Questions

Water is the best choice for hydration. Warm liquids like herbal tea with honey and broth-based soups are also excellent for soothing sore throats and congestion.

Yes, chicken soup is beneficial for several reasons. It provides hydration, soothes a sore throat with its warmth, helps clear nasal passages, and offers a source of easy-to-digest protein and nutrients.

When you have a fever, the focus is on staying hydrated. Eat light, hydrating foods like broths, fruits with high water content such as melon or grapes, and drink plenty of water or coconut water.

For some people, dairy products can thicken mucus and worsen congestion. If you notice this effect, it's best to avoid them during a cold or respiratory infection. For a stomach bug, dairy is often avoided to prevent further irritation.

While spicy foods containing capsaicin can act as a natural decongestant for some people, they can also irritate a sensitive stomach or sore throat. It's a personal preference based on what your body can tolerate.

Bland, easily digestible foods are best for nausea. The BRAT diet (bananas, rice, applesauce, and toast), crackers, and ginger tea are all good options for settling the stomach.

Even with a low appetite, your body needs fuel to fight infection and repair itself. Nutrient-dense but easy-to-digest foods provide the energy and building blocks your immune system requires to recover effectively.