What's the Best Thing to Eat If You're Not Feeling Good?

December 31, 2025 •

3 min read

Feeling unwell can severely impact your appetite and energy, but proper nutrition is crucial for recovery. The right foods can soothe an upset stomach, aid hydration, and provide essential nutrients to support your immune system. Knowing what's the best thing to eat if you're not feeling good can make a significant difference in how quickly you bounce back.

Quick Summary

This guide provides expert-backed recommendations for the best foods to eat when feeling unwell, focusing on hydration, nutrient density, and soothing options for various symptoms. It covers easy-to-digest choices and key nutrients needed for a quicker recovery.

Key Points

Start Simple: Begin with bland, easily digestible options like the BRAT diet (Bananas, Rice, Applesauce, Toast) to soothe an upset stomach.
Stay Hydrated: Focus on fluids with electrolytes, such as broths, coconut water, and herbal tea, to combat dehydration from fever or vomiting.
Choose Soothing Foods: Warm chicken or bone broth can help with congestion, while ginger and peppermint can calm nausea.
Reintroduce Nutrients Gradually: As you feel better, add nutrient-rich foods like yogurt, leafy greens, and salmon to boost immunity and energy.
Avoid Irritating Foods: Steer clear of greasy, spicy, and heavily processed foods that can worsen symptoms and disrupt digestion.
Prioritize Rest and Listening: Pair good nutrition with plenty of rest and pay attention to your body's needs for the fastest recovery.

Hydrating Broths and Soups

When your body is fighting an illness, dehydration is a major concern, especially with fever, vomiting, or diarrhea. Hydrating with fluids is critical, and warm broths and soups are an excellent way to do this while also providing electrolytes and nourishment.

Chicken Soup: This classic comfort food is not just a myth; it provides fluid, electrolytes, and the amino acid cysteine, which helps break up mucus.
Bone Broth: Rich in collagen and amino acids, bone broth is easy on the digestive system and supports a faster recovery.
Vegetable Broth: For a plant-based option, vegetable broth offers vitamins, minerals, and hydration without being too heavy.

Gentle, Easy-to-Digest Foods

Many illnesses can lead to a sensitive stomach or nausea, making bland, starchy foods the best choice. These foods are less likely to irritate your digestive system and can provide much-needed energy.

Bananas, Rice, Applesauce, and Toast (BRAT): The BRAT diet is a time-tested approach for soothing an upset stomach. These foods are low in fiber and easy to digest.
Oatmeal: A bowl of warm oatmeal is gentle, provides calories and nutrients, and can help boost your immune system.
White Rice: Bland and simple, white rice is an excellent way to get some carbohydrates for energy without stressing your digestive tract.

Nutrient-Dense Options for Recovery

Once you begin to feel a bit better, incorporating more nutrient-rich foods can speed up your recovery by providing the vitamins and minerals your body needs. These foods offer a caloric boost and support your immune system without being overly taxing on your body.

Yogurt with Probiotics: Look for yogurt with live and active cultures. Probiotics can boost gut health, which is closely linked to immune function.
Avocado: This soft, easy-to-eat food is packed with healthy fats, fiber, and vitamins, providing a great calorie boost for recovery.
Leafy Greens: Spinach, kale, and other leafy greens are loaded with vitamins and antioxidants to help fight inflammation. Consider adding them to a mild soup or smoothie rather than eating them raw.
Salmon: An excellent source of high-quality protein and anti-inflammatory omega-3 fatty acids, salmon is a great choice as your appetite returns.

Comparison of Foods for Different Symptoms


Food Type	Best for	Key Benefit	Considerations
Broth/Soup	Dehydration, Congestion	Hydration, Electrolytes	Choose low-sodium options if possible
BRAT Diet (Bananas, Rice, Applesauce, Toast)	Nausea, Upset Stomach	Easy to digest, Gentle	Low in nutrients; best for short-term use
Yogurt	Restoring Gut Health	Probiotics	Ensure it contains live cultures
Ginger Tea	Nausea, Vomiting	Soothing, Anti-inflammatory	Use real ginger for best results
Citrus Fruits	Boosting Immunity	Vitamin C, Antioxidants	Avoid if stomach is sensitive or acidic
Oatmeal	Energy, Gentle on Stomach	Nutrients, Calories	Can be made with water or broth to stay mild

Beverages to Replenish and Soothe

Beyond just water, certain drinks can offer extra benefits when you're feeling under the weather:

Coconut Water: A natural source of electrolytes that helps replenish fluids, especially after vomiting or sweating.
Herbal Tea with Honey: Warm peppermint, chamomile, or ginger tea can help soothe a sore throat and upset stomach. Honey has natural antibacterial properties and may help with coughing.
Sports Drinks: For significant fluid and electrolyte loss, a sports drink can be beneficial, but be mindful of the added sugar.

What to Avoid Eating When Unwell

Just as important as knowing what to eat is knowing what to avoid. Heavy, fatty, or spicy foods can be difficult to digest and may worsen symptoms like nausea. Processed snacks, sugary drinks, and excessive caffeine can also hinder recovery.

The Power of Rest and Nutrition

Ultimately, a combination of rest and mindful nutrition is the most effective approach to overcoming illness. By choosing easy-to-digest, hydrating foods and listening to your body's signals, you can give your immune system the support it needs. Start with bland options and gradually introduce more nutrient-dense choices as your appetite returns.

For more information on the immune system's role in fighting infection, see this resource.

Frequently Asked Questions

Focus on hydrating fluids with electrolytes, such as water, broth, coconut water, or herbal teas. If you've been vomiting, beverages with electrolytes are particularly important to replenish what's lost.

Yes, chicken soup provides hydration, electrolytes, and nutrients. Its warmth can also help clear nasal congestion. The cysteine in chicken also offers anti-inflammatory and antiviral benefits.

Bland, starchy foods like bananas, rice, applesauce, and toast (the BRAT diet) are gentle on a sensitive stomach. Ginger, in the form of tea or candies, is also a well-known remedy for nausea.

Eating small, frequent meals of mild, protein-rich foods and minimally processed carbs can help maintain energy. Avocado, soft tofu, and oats are good options when your appetite is low.

Some dairy products like probiotic-rich yogurt can be beneficial for gut health. However, if you have excess mucus or congestion, some people find that dairy can worsen symptoms. Listen to your body and see what works best for you.

Gradually reintroduce your regular diet as your symptoms improve. Start with nutrient-dense but easy-to-digest foods, like lean protein and cooked vegetables, before moving back to heavier, richer meals.

Avoid greasy, fatty, and spicy foods, as they can be hard to digest and aggravate an upset stomach. Limiting sugary, processed snacks and excessive caffeine is also wise.