What to Eat or Drink When You Don't Feel Well: A Guide to Recovery

October 29, 2025 •

4 min read

Did you know that proper hydration and nutrition are crucial for a faster recovery when you don't feel well? While a loss of appetite is common, nourishing your body with the right foods and fluids provides the essential support your immune system needs to fight off illness and get you back to normal.

Quick Summary

This guide provides practical advice on the best foods and drinks to consume for a quicker recovery, addressing common symptoms like nausea, sore throat, and fatigue. It highlights the importance of hydration and identifies key items to eat and avoid.

Key Points

Hydration First: Focus on water, broths, and herbal teas to prevent dehydration, which can worsen symptoms.
Soothe with Broth and Soup: Warm chicken or vegetable broth provides fluids, electrolytes, and nutrients that are easy on the stomach.
Calm Nausea with Ginger: Ginger is a well-known remedy for nausea and can be consumed in tea, ginger ale with real ginger, or candies.
Prioritize Soft Foods for Sore Throats: Choose soft, non-abrasive foods like oatmeal, scrambled eggs, and smoothies to soothe a painful throat.
Restore Gut Health with Probiotics: Plain yogurt with live cultures can help restore the balance of good bacteria, supporting immune function.
Opt for Bland Foods for Stomach Issues: The BRAT diet (bananas, rice, applesauce, toast) offers bland, easily digestible foods for an upset stomach.
Avoid Sugary, Fatty, and Spicy Foods: These items can increase inflammation, irritate your digestive system, or worsen symptoms like congestion.

The Power of Proper Hydration

When you're sick, staying hydrated is a top priority, as dehydration can worsen symptoms like headaches, dizziness, and fatigue. Your body uses more fluids to fight infection, especially with fever, sweating, vomiting, or diarrhea. While water is always a great choice, other beverages can offer additional benefits and electrolytes lost during illness.

Clear Broths: Chicken, beef, or vegetable broths are packed with fluids and electrolytes, offering nutrients while being easy on the digestive system. The warmth can also help with congestion.
Herbal Teas: Warm teas, particularly ginger, peppermint, or chamomile, can be soothing for a sore throat and help relieve congestion. Adding a little honey can provide extra comfort, though it should not be given to infants under one year of age.
Electrolyte Drinks: For more rapid fluid loss from vomiting or diarrhea, electrolyte solutions can help restore balance. Opt for low-sugar versions to avoid exacerbating stomach issues.
Coconut Water: A natural source of electrolytes, coconut water is another hydrating option to replenish fluids and minerals.
Frozen Treats: For sore throats or if keeping liquids down is difficult, popsicles and gelatin can provide fluids and calories while soothing irritation.

Best Foods to Soothe Specific Symptoms

Choosing the right foods can help manage symptoms and provide sustained energy when you're unwell. When you have no appetite, focus on smaller, more frequent meals that are bland and easy to digest.

For Nausea and Upset Stomach

If you're battling a sensitive stomach, sticking to bland, low-fiber foods is best to give your digestive system a rest.

Bananas: Easy to digest and rich in potassium, bananas are part of the classic BRAT diet (Bananas, Rice, Applesauce, Toast) recommended for stomach issues.
Rice: Plain white rice is low in fiber and easy to digest, helping to firm up stool if you have diarrhea.
Applesauce: This cooked fruit provides energy and is gentle on the stomach. Be sure to choose varieties without excessive added sugar.
Toast: Plain white toast or crackers are easy on the stomach and can help absorb excess stomach acid.
Ginger: Known for its anti-nausea properties, ginger can be consumed in tea, ginger ale with real ginger, or ginger candies.

For Sore Throat and Congestion

When swallowing is painful, soft, soothing foods and warm liquids are your best allies.

Honey: As mentioned, honey mixed with tea can coat and soothe an irritated throat and may help suppress a cough.
Oatmeal: Warm, easy-to-swallow oatmeal is comforting and provides calories, vitamins, and minerals.
Scrambled Eggs: Soft, cooked eggs are an excellent source of protein, which is needed for recovery.
Smoothies: A nutrient-dense smoothie with yogurt, soft fruits like bananas, and a handful of spinach can provide vitamins, protein, and probiotics without irritating your throat.

For Low Appetite and Fatigue

When your energy is low, focus on nutrient-dense options that don't require much effort to prepare or eat.

Yogurt: The probiotics in plain yogurt are beneficial for gut health, which is closely linked to immune function. It is also soft and easy to eat.
Soups and Broths: These are hydrating and packed with flavor and nutrients while being easy to digest. Add vegetables or lean protein to boost the nutritional value.
Eggs: Whether scrambled or boiled, eggs are a simple, protein-rich food that can provide energy without being heavy on the stomach.

What to Avoid When You're Sick

Just as important as what to eat is knowing what to avoid. Certain foods and drinks can slow your recovery and aggravate symptoms.

Comparison Table: Foods and Drinks to Avoid When Sick


Food/Drink Type	Why to Avoid	Better Alternatives
Sugary Foods & Drinks	Can suppress the immune system and increase inflammation.	Water, herbal tea, broths.
Caffeine & Alcohol	Dehydrates the body and interferes with sleep, which is crucial for healing.	Non-caffeinated herbal teas, water.
Fatty & Greasy Foods	Hard to digest and can aggravate an upset stomach.	Lean protein, scrambled eggs, broth-based soups.
Spicy Foods	Can irritate a sore throat and trigger a runny nose, though some find them helpful for congestion later in an illness.	Mild seasonings like ginger or garlic.
Hard or Crunchy Foods	Can be abrasive on a sore or scratchy throat.	Soft foods like yogurt, mashed potatoes, and oatmeal.
Acidic Foods	Citrus fruits and tomatoes can irritate a sore throat, especially with acid reflux.	Bananas, melons, or low-acid fruit juices.

Conclusion

When you don't feel well, your diet plays a vital role in your body's recovery process. Prioritizing hydration with water, broths, and herbal teas is essential, while focusing on easily digestible, nutrient-dense foods can help manage specific symptoms like nausea, sore throat, and low appetite. By making conscious food and drink choices and avoiding items that may cause irritation or inflammation, you can give your body the best possible support to heal and bounce back quicker. Always listen to your body and consult a healthcare professional for persistent or severe symptoms.

Resources and Further Reading

For more detailed information on probiotics and their link to immune function, you can visit the National Institutes of Health (NIH) website.

Frequently Asked Questions

Warm fluids like herbal tea with honey, or warm broths are excellent for soothing a sore throat. The warmth and moisture help relieve discomfort and can aid in thinning mucus.

Yes, chicken soup is beneficial for several reasons. It provides hydration, electrolytes, and nutrients. The warmth and steam can also help clear nasal passages, and the ingredients have anti-inflammatory effects that may aid recovery.

If you are struggling to keep food down, start with clear liquids in small, frequent sips, such as water, clear broth, or electrolyte solutions. Once you can tolerate liquids, move to bland, dry foods like crackers or plain toast.

For most people, dairy products do not increase mucus production. However, if you feel it thickens your mucus or aggravates your symptoms, it's fine to avoid it. Plain yogurt with live cultures can actually be beneficial for your gut health.

It is best to minimize refined sugar, as high amounts can increase inflammation and potentially suppress the immune system. Small amounts of natural sugars, like honey in tea or in fruit, are generally fine and can provide energy.

When your appetite is low, focus on small, nutrient-dense options that are easy to eat, such as smoothies, soups, or plain yogurt. Eating smaller meals more frequently can be less overwhelming than three large meals.

Yes, bananas are highly recommended for an upset stomach as they are easy to digest, contain potassium to replenish lost electrolytes, and can help firm up loose stools due to their soluble fiber content.