What to eat when you have diarrhea and a cold?

According to Healthline, chicken soup has been a trusted remedy for generations, providing easy-to-digest nutrition and hydration when sick. When facing the double misery of a cold and diarrhea, choosing the right foods is essential for a faster, smoother recovery.

Quick Summary

Proper nourishment for diarrhea and a cold involves prioritizing bland, low-fiber foods and adequate hydration while avoiding fatty, spicy, and sugary items that can aggravate symptoms. A gradual transition back to a normal diet is key.

Key Points

• Prioritize Hydration: Dehydration is a major risk with diarrhea and fever; focus on clear fluids like water, broths, and electrolyte solutions to replenish lost minerals.

• Start with Bland Foods: Initially, opt for gentle, low-fiber foods like bananas, white rice, applesauce, and toast to settle your stomach and firm up stools.

• Support Immunity: As you recover, introduce foods rich in vitamins and antioxidants, such as herbal tea with honey and cooked fruits, to aid your body's fight against the cold.

• Avoid Irritating Foods: Steer clear of fatty, fried, spicy, and high-sugar foods, which can irritate the digestive system and worsen symptoms.

• Monitor Dairy and Fiber: Pay attention to how dairy products affect you, as temporary lactose intolerance can occur. Limit high-fiber foods until your diarrhea subsides.

• Eat Small, Frequent Meals: Instead of three large meals, consume smaller portions throughout the day to put less stress on your taxed digestive system.

The combination of a cold and diarrhea places a significant strain on your body. The cold demands energy to fight infection and clear congestion, while diarrhea depletes your body of fluids and electrolytes. Your nutritional strategy should therefore focus on three main goals: maintaining hydration, soothing the digestive system, and providing easily digestible, immune-supporting nutrients.

Prioritize Hydration

Dehydration is the most serious risk when you have diarrhea and can be worsened by fever or sweating from a cold. The priority during the initial 24-48 hours is to replace lost fluids and electrolytes.

• Clear Broths: Warm chicken, beef, or vegetable broths are excellent for hydration. The warmth also helps soothe a sore throat and clear congestion.
• Oral Rehydration Solutions (ORS): Products like Pedialyte or homemade solutions provide a precise balance of water, sugar, and salts to maximize fluid uptake.
• Coconut Water: Rich in electrolytes like potassium, coconut water is a natural way to rehydrate, though some commercial versions may contain high sugar levels.
• Herbal Tea: Decaffeinated herbal teas, especially ginger or peppermint, can be soothing. Ginger is particularly known for easing nausea. Add a little honey to help with a cough or sore throat.

The BRAT Diet and Beyond

For centuries, a simple diet has been recommended for stomach ailments. The classic BRAT diet stands for bananas, rice, applesauce, and toast. These foods are bland, low in fiber, and can help bind stool. However, modern nutritional science recognizes the BRAT diet as being nutritionally limited and recommends expanding beyond it for a more complete recovery.

• Bananas: Rich in potassium, which is often depleted during diarrhea. Their soft texture and soluble fiber help firm up stools.
• White Rice: Low-fiber, easily digestible, and a good source of simple carbohydrates for energy.
• Applesauce: A good source of pectin, a soluble fiber that can help reduce diarrhea.
• Plain White Toast: Simple and low in fiber, easy on the stomach.
• Plain Boiled Potatoes: A great source of potassium and complex carbohydrates. Stick to plain, boiled or baked potatoes without high-fat toppings.
• Oatmeal: Plain oatmeal provides soluble fiber and nutrients. It's gentle on the stomach and helps provide sustained energy.

Immune-Supporting Foods and Soothing Remedies

While bland foods protect your digestive system, a cold requires a nutritional boost for your immune system. As your stomach settles, you can introduce other options.

• Lean Proteins: Baked or poached chicken breast or eggs provide protein and B vitamins essential for recovery.
• Yogurt with Probiotics: Plain yogurt with live cultures can help restore beneficial gut bacteria that may be lost during diarrhea.
• Vitamin C-Rich Fruits: Once tolerated, soft fruits like berries, melon, or peaches can provide Vitamin C and antioxidants. Stick to cooked or canned fruit initially if fresh fruits are too fibrous.
• Ginger: This root is a powerhouse for combating nausea and upset stomach. Brew it in a tea or grate it into a soup.
• Honey: Soothes a sore throat and provides a quick source of energy. Note: do not give to infants under one year old.

Foods to Avoid During Recovery

Just as important as knowing what to eat is knowing what to avoid. These items can worsen both digestive and respiratory symptoms.

• Fatty, Fried, and Greasy Foods: Hard to digest and can aggravate diarrhea.
• Spicy Foods: Can irritate the stomach lining and digestive tract.
• High-Fiber Foods (initially): While good normally, high-fiber foods like whole grains, beans, and raw vegetables can worsen diarrhea in the acute phase.
• Dairy Products (in some cases): Some people experience temporary lactose intolerance after a stomach bug. Monitor your symptoms and consider non-dairy alternatives like yogurt with probiotics.
• Caffeine and Alcohol: Both can be dehydrating and irritate your stomach.
• Sugary Drinks and Sweets: High sugar can worsen diarrhea by pulling water into the intestines.

Comparison Table: What to Eat vs. What to Avoid

Category	Best Choices to Eat	Foods to Avoid	Reason
Hydration	Water, Clear Broths, Oral Rehydration Solutions, Herbal Tea	Alcohol, Caffeinated Drinks, High-Sugar Juices	Dehydration, GI irritation
Carbohydrates	White Rice, Plain Toast, Boiled Potatoes, Oatmeal	High-Fiber Cereals, Whole Grains	Harder to digest, can worsen diarrhea
Protein	Baked Chicken/Fish, Scrambled Eggs	Fried Meats, Fatty Cuts	Hard to digest, high fat content
Fruits	Bananas, Applesauce, Canned Peaches	Raw Fruits with Skins, Dried Fruits	High fiber content can irritate GI tract
Dairy	Plain Yogurt with Probiotics (as tolerated)	Milk, Cheese, Ice Cream	Temporary lactose intolerance can occur

Putting It All Together for Recovery

Here is a simple plan for navigating what to eat when recovering from diarrhea and a cold:

1. Start with Fluids: Focus solely on clear liquids like water, broth, and ORS for the first few hours, especially after a bout of vomiting.
2. Move to Bland Solids: Gradually introduce bland, binding foods like those in the BRAT diet. Keep portions small and frequent.
3. Add Immune Boosters: As tolerated, incorporate easily digestible proteins and fruits rich in vitamins and antioxidants.
4. Listen to Your Body: Pay close attention to how your body reacts to each food. If a food makes you feel worse, hold off on it for a little longer.

Following these guidelines will help your body recover without placing extra stress on your digestive system. It's about providing the right support at the right time.

Conclusion

When experiencing the miserable combination of diarrhea and a cold, smart food choices are your best defense. Prioritizing hydration with clear liquids and electrolytes is paramount to prevent dehydration. By starting with bland, low-fiber foods like the classic BRAT diet components and gradually reintroducing lean proteins and immune-boosting vitamins, you can support your body's healing process without causing further digestive distress. Remember to avoid fatty, sugary, and spicy foods. Your goal is to nourish your body gently and effectively to get back on your feet faster.

For more information on the best foods to eat when sick, you can consult reliable sources such as Healthline.

Frequently Asked Questions

What is the BRAT diet and is it effective?

The BRAT diet consists of Bananas, Rice, Applesauce, and Toast. These low-fiber, bland foods are gentle on the stomach and can help firm up stool. While a good starting point for acute diarrhea, modern experts recommend expanding the diet quickly to get more nutrients for a full recovery.

Should I avoid all dairy products?

Not necessarily all. While some people experience temporary lactose intolerance during a stomach bug and should avoid milk, probiotic-rich yogurt can be beneficial for restoring gut bacteria. Listen to your body and reintroduce dairy slowly as you feel better.

Are electrolyte drinks better than plain water?

When you have diarrhea, your body loses electrolytes (minerals like sodium and potassium) along with water. Electrolyte drinks or oral rehydration solutions are better at replenishing these lost minerals, which is crucial for preventing serious dehydration.

Can I have chicken soup when I have diarrhea?

Yes, chicken soup is a great choice. The broth provides hydration and electrolytes, while the warmth helps with cold symptoms. Ensure it is a clear, broth-based soup with lean chicken and cooked vegetables that won't irritate your stomach.

What kind of tea should I drink?

Opt for caffeine-free herbal teas. Ginger tea is excellent for nausea, while hot peppermint tea can soothe an upset stomach. A little honey can be added to help a sore throat.

When can I return to a normal diet?

After the initial 24-48 hours of focusing on fluids and bland foods, you can slowly reintroduce other easy-to-digest foods like cooked lean meats and vegetables. Gradually transition back to a more balanced diet as your symptoms improve.

Why should I avoid fatty foods when I have diarrhea?

Fatty, fried, and greasy foods are harder for your digestive system to process, which can aggravate diarrhea and make your symptoms worse. Stick to low-fat preparations like baking or boiling.