What's the best thing to eat when you're sick? Your guide to comfort and recovery

October 26, 2025 •

4 min read

While the exact food needs can vary depending on the illness, one study found that classic chicken soup has properties that help inhibit the movement of white blood cells that cause inflammation, offering real scientific backing to the age-old remedy. Choosing wisely what's the best thing to eat when you're sick can significantly impact your recovery time and comfort level.

Quick Summary

Explore the top foods recommended for various illnesses, including chicken soup, broths, and the BRAT diet. Learn which foods to prioritize for hydration and immune support, as well as which ones to avoid for a quicker recovery. Find specific recommendations for conditions like colds, flu, and stomach bugs.

Key Points

Prioritize Hydration: Combat fluid loss from fever, vomiting, or diarrhea by regularly sipping broths, coconut water, or electrolyte drinks to replenish lost minerals.
Embrace Warm Broths: Chicken and vegetable broths are hydrating, rich in electrolytes, and can help clear congestion from colds.
Focus on Bland for Upset Stomachs: Follow the BRAT diet (bananas, rice, applesauce, toast) for easy-to-digest foods that won't irritate a sensitive digestive system.
Boost Immunity with Vitamins and Spices: Incorporate Vitamin C-rich fruits, leafy greens, garlic, and ginger to fuel your immune system's fight against infection.
Avoid Sugary, Greasy, and Spicy Foods: These can worsen inflammation, cause dehydration, and are difficult for your body to process when it needs to be focusing on healing.
Start Small with No Appetite: If you have no appetite, focus on small, frequent intakes of comforting, bland foods like porridge, smoothies, or soup to get essential nutrients and calories.
Consider Probiotics from Yogurt: Plain yogurt with live cultures can help restore healthy gut bacteria, which is especially beneficial after a stomach illness.

Hydration is Your First Priority

Regardless of your specific ailment, staying hydrated is the most critical step toward recovery. Illnesses like the flu or stomach bugs often cause fluid loss through fever, sweating, vomiting, or diarrhea. Dehydration can worsen symptoms and delay healing, so frequent fluid intake is a must. While water is essential, your body also loses electrolytes—minerals like sodium and potassium—which need to be replenished.

Clear Broths: Chicken or vegetable broths are excellent for hydration and provide a source of electrolytes and nutrients.
Electrolyte Drinks: Commercial electrolyte solutions like Pedialyte or sports drinks (avoiding high-sugar versions) can help rehydrate more effectively than plain water, especially after vomiting or diarrhea. Coconut water is another natural, electrolyte-rich option.
Hot Tea: Warm beverages like tea can soothe a sore throat and help relieve congestion by thinning mucus. Green and black teas also contain beneficial antioxidants. Consider adding a spoonful of honey for extra comfort and antimicrobial benefits, but avoid giving honey to infants under one year old.

Best Foods for a Cold or Flu

When battling a respiratory illness, your body needs extra energy and specific nutrients to fuel your immune system. Focus on easy-to-digest foods that are packed with vitamins and antioxidants.

Chicken Soup: The classic for a reason. It provides fluid, protein, vitamins, and minerals. The warmth helps with congestion, and some research suggests the cysteine from the chicken can help break down mucus.
Garlic and Ginger: These spices offer powerful anti-inflammatory and antiviral properties. Add them to soups, teas, or other meals for a potent immune boost.
Citrus Fruits and Berries: Rich in Vitamin C and antioxidants, these can help support immune function. For a sore throat, opt for low-acid options or smoothies, as high acidity might cause irritation.
Leafy Greens: Packed with vitamins, minerals, and antioxidants, vegetables like spinach and kale can be easily added to soups or smoothies for a nutrient boost.

Gentle Foods for an Upset Stomach

If nausea, vomiting, or diarrhea are your main symptoms, the goal is to consume bland, gentle foods that won't irritate your digestive system. The BRAT diet is a time-tested approach for this purpose.

Bananas: Easy to digest and rich in potassium, which helps replenish lost electrolytes.
Rice: Plain, white rice is easy on the stomach and helps bind stools.
Applesauce: A simple source of calories and nutrients, and is very gentle on the stomach.
Toast: Plain, dry toast is easy to digest and helps settle the stomach.
Yogurt with Live Cultures: Probiotics in yogurt can help restore the healthy bacteria in your gut, aiding recovery, especially if your illness involved diarrhea. Choose plain yogurt with low sugar content.

What to Avoid When You're Sick

Just as some foods help, others can hinder your recovery. Knowing what to avoid is crucial.

Sugary Foods and Drinks: Excessive sugar can suppress the immune system and increase inflammation, making it harder for your body to fight off infection.
Greasy or Spicy Foods: These are difficult to digest and can aggravate an upset stomach or acid reflux.
Caffeine and Alcohol: Both can cause dehydration and disrupt sleep, which is vital for recovery.
Hard or Crunchy Foods: These can irritate a sore throat, making swallowing more painful.
Dairy (If Congested): While the link between dairy and mucus production is debated, some individuals find that it can thicken mucus and worsen congestion. If you notice this effect, it's best to avoid dairy temporarily.

Food for Recovery Comparison Table


Food/Category	Good for Colds/Flu	Good for Upset Stomach	Key Benefits	What to Avoid
Broths & Soups	✅	✅	Hydration, electrolytes, warmth, easy to digest	Excessively spicy, fatty, or creamy varieties.
Garlic & Ginger	✅	⚠️ (Ginger is good for nausea, garlic can be harsh)	Anti-inflammatory, antiviral properties, soothes nausea	Eating large amounts of raw garlic on an empty stomach.
Citrus & Berries	✅	⚠️ (High acid)	Vitamin C, antioxidants for immune support	High-acid fruits can irritate a sore throat or sensitive stomach.
BRAT Diet Foods	⚠️ (Low nutrient density)	✅	Easily digestible, helps with diarrhea, settles stomach	Using it for extended periods due to lack of diverse nutrients.
Yogurt (probiotic)	✅	✅	Restores gut bacteria, boosts immune function	Sugary versions, if sensitive to dairy with congestion.
Leafy Greens	✅	✅	Vitamins, minerals, antioxidants	High-fiber salads might be difficult to digest for some. Add to soup instead.
Fatty Fish	✅	⚠️	Omega-3s, protein, Vitamin D	Can be heavy and difficult to digest when seriously ill.

Making it easier when you have no appetite

When you feel too unwell to eat, forcing a large meal is counterproductive. Instead, focus on small, frequent intakes of nourishing foods. Bland and comforting options are often the most appealing. A simple rice porridge, a bowl of mild soup, or a fruit smoothie can provide necessary calories and vitamins without overwhelming your system. Remember, some nutrients are better than none. Listen to your body and start with what feels right.

Conclusion

Choosing the right foods when you're sick is about more than just feeling comforted; it's a vital part of helping your body heal. By prioritizing hydration with broths and teas, and selecting nutrient-dense foods appropriate for your specific symptoms—whether it's immune-boosting ingredients for a cold or gentle, bland options for an upset stomach—you can support your body's recovery. Avoid high-sugar, greasy, or spicy foods that can prolong symptoms. Above all, listen to your body and focus on small, nourishing meals to get back on your feet faster. Remember, for severe or persistent symptoms, a doctor's advice is always the best course of action.

Frequently Asked Questions

The BRAT diet—Bananas, Rice, Applesauce, and Toast—is a diet of bland, low-fiber foods that is easy on the stomach. It is effective for calming an upset stomach, but should not be used long-term, as it lacks a full range of nutrients.

Yes, spicy foods can help relieve congestion by thinning mucus. However, some people find spicy foods can irritate a sensitive stomach, so proceed with caution and listen to your body.

This is a common misconception. While dairy's thick texture can make mucus feel thicker in the mouth for some, studies have not proven that it increases mucus production. If it bothers you, avoid it, but probiotics in yogurt can be beneficial.

While oranges contain beneficial Vitamin C, the acidity in orange juice can irritate a sore throat. For a sore throat, opt for low-acid juices or a smoothie instead.

If you want an alternative to high-sugar sports drinks, coconut water is rich in natural electrolytes. You can also get electrolytes from clear broths.

Your body needs extra energy to fight off a fever, so eating nutritious, calorie-dense foods is important. Just focus on nutrient-dense but easily digestible options, like soups and broths.

With a stomach bug, you should avoid greasy, fatty, sugary, or spicy foods, as these can irritate your stomach and worsen symptoms like nausea and diarrhea. Stick to bland, easily digestible foods.