What Should I Eat If I Feel Unwell? A Guide to Recovery

December 21, 2025 •

4 min read

According to OSF HealthCare, staying hydrated is the most important factor when you're under the weather. Choosing the right foods, however, can also make a significant difference in how quickly you feel better when you ask yourself, "what should I eat if I feel unwell?".

Quick Summary

This guide provides practical dietary recommendations for various symptoms of illness, including what to eat to soothe a sore throat, calm an upset stomach, and fight off a cold or flu. It details essential nutrients for recovery and highlights foods to avoid during sickness.

Key Points

Hydration is Crucial: Replenish fluids and electrolytes lost through fever, sweating, or vomiting with broths, electrolyte drinks, or water.
Soothe a Sore Throat: Opt for warm broths, honey, soft fruits, and cool yogurt to calm irritation and provide comfort.
Calm an Upset Stomach: Stick to the BRAT diet (bananas, rice, applesauce, toast) and ginger tea for nausea and digestive issues.
Boost Your Immune System: Choose foods rich in Vitamin C, zinc, and antioxidants like citrus fruits, leafy greens, and garlic.
Avoid Harmful Foods: Steer clear of high-sugar, greasy, fatty, or spicy foods, as well as caffeine and alcohol, which can worsen symptoms.
Listen to Your Body: When appetite is low, focus on small, frequent meals and hydration until you feel ready for more solid, nutrient-dense foods.

Why Nutrition Is Key to Your Recovery

When your body is fighting an illness, it needs extra energy and specific nutrients to support a robust immune response. What you eat directly impacts your body’s ability to recover, combat inflammation, and repair cells. Neglecting proper nutrition can slow down the healing process and prolong your symptoms. In contrast, consuming nourishing, easy-to-digest foods helps conserve energy and provides the building blocks your body needs to get back on its feet.

Combatting Specific Symptoms with the Right Foods

Different symptoms require different dietary strategies. Tailoring your food choices to your specific ailment can bring targeted relief and support your body's healing.

For a Sore Throat

When swallowing is painful, the right texture is just as important as the nutrients. Warm, soft, and soothing foods can provide comfort without causing further irritation.

Honey: Added to warm tea or water, honey can coat the throat and offers antimicrobial properties. Note: Honey should not be given to infants under one year old due to the risk of botulism.
Warm Broths and Soups: The steam helps with congestion, while the liquid provides hydration and electrolytes. Chicken soup, in particular, contains cysteine, an amino acid that can help thin mucus.
Soft Fruits and Purees: Applesauce, bananas, and other pureed or soft fruits are gentle on a sensitive throat.
Greek Yogurt: The cool temperature can be soothing, and the protein and probiotics support immune function.
Scrambled Eggs: A nutrient-dense, soft protein source that is easy to swallow.

For a Nauseous or Upset Stomach

If you are struggling with nausea, vomiting, or diarrhea, the goal is to consume bland, easy-to-digest foods that won't further irritate your digestive system. The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended for settling a queasy stomach.

Bananas: Gentle on the stomach and rich in potassium, which is often lost during vomiting or diarrhea.
Plain Rice and Toast: Easy-to-digest carbohydrates that absorb stomach acid.
Ginger: Known for its anti-nausea effects, ginger tea or real ginger ale can help relieve queasiness.
Saltine Crackers: A simple, bland option that can help settle your stomach.
Clear Broths and Electrolyte Drinks: Essential for rehydration and replacing lost minerals.

For Colds and Flu

When battling a viral infection, staying hydrated and consuming immune-boosting nutrients are critical. Foods rich in Vitamin C, zinc, and antioxidants can help your body's defense systems.

Hot Tea: Herbal teas like ginger or peppermint can be soothing and act as a natural decongestant. Green tea contains beneficial antioxidants.
Citrus Fruits and Berries: Excellent sources of Vitamin C and antioxidants that support immune function.
Garlic: Contains allicin, a compound with antiviral and antibacterial properties.
Leafy Greens: Packed with vitamins and minerals, leafy greens like spinach and kale can be blended into soups or smoothies.
Spicy Foods: Capsaicin found in spicy foods can help clear up nasal congestion.
Salmon: Rich in omega-3 fatty acids, which have strong anti-inflammatory effects.

Comparison of Best 'Get Well' Foods


Food/Drink	Best For	Key Benefits	What It Soothes	Notes
Chicken Soup	Cold, Flu, Congestion	Hydration, Electrolytes, Cysteine (thins mucus)	Sore throat, Congestion	Can be homemade for lower sodium.
Ginger Tea	Nausea, Upset Stomach	Anti-nausea effects, Antioxidants	Queasiness, Stomach upset	Ensure it contains real ginger.
Bananas	Stomach Flu, Nausea	Gentle, Rich in Potassium, Soluble fiber	Diarrhea, Nausea	Easy to digest; part of the BRAT diet.
Greek Yogurt	Sore Throat	Probiotics, Protein, Cool temperature	Inflamed throat, Immune system	Use plain, unsweetened to avoid irritation.
Leafy Greens	Colds, Flu	Vitamins A, C, K, Antioxidants	Overall immune support	Best in smoothies or soups when sick.
Citrus Fruits	Colds, Flu	Vitamin C, Antioxidants	Immune system boost	High acidity can irritate sore throat.

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 or make your body work harder, diverting energy away from healing.

High-Sugar Foods and Drinks: Excess sugar can suppress your immune system and cause inflammation, and sugary drinks can worsen dehydration.
Fried and Greasy Foods: These are low in nutrients, hard to digest, and can irritate a sensitive stomach, especially with a stomach bug.
Dairy (for some): While not universally bad, dairy can thicken mucus and worsen congestion for some people, particularly with respiratory infections.
Caffeine and Alcohol: Both are diuretics and can worsen dehydration, which is counterproductive when you are sick.
Spicy Foods: Can be helpful for congestion, but can also irritate an upset stomach or a very sore throat.
Hard or Crunchy Foods: Hard biscuits, chips, and dry toast can be abrasive and painful on a sore throat.

Conclusion

Fueling your body with the right nutrients is a vital part of recovery when you feel unwell. The key is to listen to your body and choose foods that are hydrating, easy to digest, and packed with immune-supporting vitamins and minerals. From the classic comfort of chicken soup for a cold to the stomach-soothing simplicity of the BRAT diet, these dietary choices can provide comfort and aid your healing process. Prioritizing rest, hydration, and smart nutrition will help you feel better, faster. For more detailed information on boosting your immune system, consider exploring resources from reputable health authorities, such as the National Institutes of Health (NIH).

Frequently Asked Questions

The best drinks when you feel unwell are water, clear broths, herbal teas, and electrolyte-replenishing beverages like coconut water or rehydration solutions. These help combat dehydration, especially with fever or vomiting.

For some people, especially those with respiratory congestion, dairy can thicken mucus and worsen symptoms. However, this is not a universal experience. If you find dairy irritates your symptoms, it's best to temporarily avoid it. For an upset stomach, low-fat yogurt may be well-tolerated due to its probiotics.

Yes, there's a reason chicken soup is a classic remedy. It's an excellent source of hydration and electrolytes. The steam can help relieve congestion, and chicken contains cysteine, an amino acid that helps thin mucus.

If you're not a fan of the BRAT diet (bananas, rice, applesauce, toast), other options for an upset stomach include plain potatoes, saltine crackers, clear broths, and gelatin. Peppermint or ginger tea can also help soothe nausea.

With a sore throat, you should avoid foods that can cause irritation, including hard or crunchy foods (like chips or toast), acidic items (like citrus or tomatoes), and spicy foods. It's best to stick to soft, soothing options.

Spicy foods, especially those containing capsaicin, can act as a natural decongestant by thinning mucus and clearing nasal passages. However, if you also have a stomach ache, spicy foods can cause irritation and should be avoided.

After a stomach virus, it is important to reintroduce foods slowly. Start with small quantities of bland, easy-to-digest foods like plain rice, toast, or peeled fruits. Gradually reintroduce other foods as your symptoms improve.