What Should You Eat When You Feel Sick? A Guide to Proper Nutrition

October 25, 2025 •

4 min read

Did you know that proper nutrition can significantly impact the duration and severity of an illness? When you feel sick, choosing the right foods and fluids is crucial for supporting your body’s natural healing process and preventing dehydration.

Quick Summary

Learn which foods and drinks support recovery from common illnesses like colds, flu, and stomach bugs. This guide details easy-to-digest options, hydration tips, immune-boosting nutrients, and foods to avoid for a quicker recovery.

Key Points

Stay Hydrated: When you're sick, prioritize fluids like water, broth, and electrolyte drinks to combat dehydration caused by fever, vomiting, or diarrhea.
Choose Bland for Stomach Issues: For nausea, vomiting, or diarrhea, stick to bland and easily digestible foods like bananas, rice, applesauce, and toast (BRAT diet).
Use Warm Fluids for Respiratory Relief: Hot broths and herbal teas can help clear congestion and soothe a sore throat, providing comfort during a cold or flu.
Fuel Your Immune System with Nutrients: Support your body's fighting power with foods rich in vitamins C and D, zinc, and antioxidants, such as fruits, vegetables, and lean protein.
Avoid Greasy and Sugary Foods: Stay away from fatty, sugary, and highly processed foods, as they can increase inflammation and be hard on your digestive system.
Eat Small, Frequent Meals: If your appetite is low, consuming smaller portions more frequently is easier on your stomach and helps maintain energy levels.
Listen to Your Body: Pay attention to what your body can tolerate and don't force yourself to eat. Hydration is more important than solids when feeling very unwell.

The Importance of Hydration When Sick

When you are sick, especially with a fever, vomiting, or diarrhea, your body loses fluids and electrolytes at an accelerated rate. Dehydration can worsen symptoms and delay recovery, so staying adequately hydrated is a top priority. Opt for clear fluids to replace lost electrolytes and moisture.

Recommended Hydrating Fluids

Water: The most essential and straightforward way to stay hydrated.
Broth: Chicken, beef, or vegetable broth not only provides fluid but also delivers essential nutrients and electrolytes. The warm steam from hot broth can also help clear nasal congestion.
Electrolyte Drinks: Sports drinks or oral rehydration solutions are excellent for replacing lost salts and minerals, especially after vomiting or diarrhea. Low-sugar versions are often preferable.
Coconut Water: Rich in potassium and other electrolytes, it's a great choice for rehydration.
Herbal Tea: Chamomile, ginger, or peppermint tea can be soothing and provide hydration. Hot tea also acts as a natural decongestant.

Fluids to Avoid

Caffeine: Drinks like coffee, black tea, and energy drinks can have a dehydrating diuretic effect.
Alcohol: Alcohol impairs immune function and can worsen dehydration.
Sugary Drinks: Soda and excessive fruit juice can weaken the immune system and worsen inflammation.

What to Eat for Specific Symptoms

Your diet should adapt based on your specific symptoms. Focusing on easy-to-digest foods is key, especially if you have a sensitive stomach.

For Upset Stomach, Nausea, and Diarrhea

If you have a stomach bug, stick to bland, simple foods until your symptoms subside.

BRAT Diet Foods: The classic combination of Bananas, Rice, Applesauce, and Toast is low-fiber and gentle on the digestive system. Bananas also replenish potassium lost during illness.
Crackers and Pretzels: These simple carbohydrates can help settle a queasy stomach.
Ginger: Known for its anti-nausea effects, ginger can be consumed in tea, ginger ale (with real ginger), or candies.
Yogurt: Plain yogurt with live active cultures contains probiotics that can help restore healthy gut bacteria, especially after diarrhea.

For Colds, Flu, and Respiratory Symptoms

When dealing with congestion and sore throat, focus on nourishing foods that can provide comfort and relief.

Chicken Soup: A classic for a reason. The warm broth helps thin mucus and the ingredients offer protein and nutrients for recovery.
Honey: Adding honey to hot tea or warm water can soothe a sore throat. Honey also has mild antimicrobial properties. (Note: Do not give honey to children under one year old due to the risk of botulism).
Garlic: This powerful ingredient has antimicrobial and anti-inflammatory properties that can support your immune system.
Spicy Foods: Chili peppers and spicy ingredients containing capsaicin can help clear a stuffy nose and congestion temporarily.

Immune-Supporting Nutrients and Foods

Fueling your body with the right nutrients gives it the best chance to fight off infection and recover quickly.

Essential Nutrients and Their Sources

Vitamin C: Found in abundance in citrus fruits (oranges, kiwi), bell peppers, and strawberries.
Vitamin D: Helps regulate the immune system and can be found in fatty fish like salmon.
Zinc: An essential mineral for immune function. Lean meats, beans, nuts, and seeds are good sources.
Antioxidants: Berries, leafy greens, and colorful vegetables are packed with antioxidants that protect cells from damage.
Lean Protein: Needed to build and repair body tissue and produce antibodies. Choose sources like skinless chicken, fish, eggs, and tofu.

What to Avoid Eating When You Feel Sick

Just as some foods help, others can hinder your recovery by increasing inflammation, upsetting your stomach, or offering little nutritional value.

Greasy and Fried Foods: These are difficult to digest and can aggravate nausea or indigestion.
High-Sugar Foods: Excess sugar can suppress the immune system and contribute to inflammation.
Highly Processed Foods: These offer minimal nutrients and can leave you feeling sluggish.
Dairy: While not universally problematic, some people find that dairy can thicken mucus and worsen congestion, particularly with a respiratory illness. If this affects you, consider avoiding it.

Comparison Table: Best vs. Worst Foods When Sick


Type of Illness	Best Foods	Worst Foods
Stomach Bug	Bananas, rice, applesauce, toast, clear broth, ginger tea, crackers, plain yogurt	Greasy foods, spicy foods, high-sugar snacks, caffeine, alcohol
Cold/Flu	Chicken soup, hot tea with honey, garlic, ginger, citrus fruits (if not acidic to stomach), leafy greens	Alcohol, sugary foods, heavy dairy (if mucus is an issue), fried foods
General Illness	Broths, water, lean proteins, nutrient-rich fruits and vegetables, oatmeal	Excessively processed snacks, sugary drinks, alcohol

Eating Strategies and Cautions

Eat Small Amounts: When your appetite is low, smaller, more frequent meals are often easier to tolerate than three large ones.
Listen to Your Body: Don't force yourself to eat if you're not hungry, but make sure to maintain fluid intake.
Temperature Matters: If you have nausea and cooking odors are overwhelming, cold foods like chilled fruits or yogurt may be more palatable.

Conclusion

Your diet plays a critical and strategic role in recovery when you are sick. Prioritizing hydration is paramount, especially when battling a fever or experiencing vomiting and diarrhea. For upset stomachs, bland and gentle foods like the BRAT diet are a reliable starting point. When dealing with a cold or flu, warm liquids and nutrient-dense options like chicken soup and herbal teas can provide immense comfort and symptomatic relief. Avoiding processed, sugary, and fatty foods prevents inflammation and allows your body to dedicate its resources to healing. Remember to listen to your body's cues and consult a healthcare professional for severe or prolonged illness. For more on dietary strategies for recovery, visit Healthline's guide on the 15 Best Foods to Eat When You're Sick.

Frequently Asked Questions

Yes, chicken noodle soup is beneficial when you're sick for several reasons. The hot broth helps hydrate you and provides electrolytes. The steam can help clear nasal congestion, while ingredients often offer anti-inflammatory properties and nutrients to support your recovery.

For nausea, it's best to sip on clear liquids slowly. Options include water, ginger ale (with real ginger), and clear broth. Some people also find that herbal teas like peppermint or ginger tea can be very soothing.

For most people, dairy does not increase mucus production. However, if you feel that dairy worsens your congestion, you can temporarily avoid it. Probiotic-rich yogurt may still be beneficial for gut health.

If you're vomiting, start with very small sips of clear fluids, like water, broth, or an oral rehydration solution. Wait a couple of hours after vomiting to start and gradually increase the amount. Sucking on ice chips can also help.

This old adage is a myth. When you have a fever, your body needs extra fluids and nutrients to fight the infection, so you should definitely hydrate and eat bland foods if you can. For a cold, eating nutritious food helps support your immune system.

Spicy foods containing capsaicin can act as a natural decongestant, which might help clear a stuffy nose. However, if you have a stomach ache or nausea, spicy foods can irritate your digestive system, so it's best to avoid them in that case.

When you have the flu, it's best to avoid greasy and fatty foods, which are hard to digest. Also, steer clear of sugary foods and drinks, as well as alcohol and caffeine, which can weaken your immune system and cause dehydration.