Which Food to Eat When Sick to Aid Your Recovery

November 21, 2025 •

4 min read

Over 70% of the body's immune system resides in the gut, making nutrition a critical factor when recovering from illness. Knowing which food to eat when sick can significantly impact your recovery, providing energy, hydration, and the necessary nutrients to fight off infections.

Quick Summary

A proper diet during illness is crucial for recovery. The right foods and liquids provide hydration, soothe symptoms, and support the immune system. Opt for hydrating broths, bland carbohydrates, and vitamin-rich fruits and vegetables while avoiding sugary, greasy, and processed options.

Key Points

Prioritize Hydration: Drink plenty of water, broth, or herbal tea to replace fluids lost from fever, sweating, and vomiting, as hydration is crucial for recovery.
Choose Soothing Foods: Warm broths, honey for sore throats, and soft, bland carbohydrates like rice and toast can help alleviate uncomfortable symptoms without irritating your system.
Support Your Immune System: Incorporate ingredients like ginger, garlic, and Vitamin C-rich fruits into your diet, which are known for their anti-inflammatory and immune-boosting properties.
Opt for Easy Digestion: When dealing with an upset stomach, stick to the BRAT diet or other bland foods to provide gentle nourishment and avoid further digestive issues.
Avoid Inflammatory Foods: Steer clear of high-sugar, greasy, spicy, and processed foods, which can exacerbate symptoms and suppress your immune system.
Listen to Your Body: If you have a poor appetite, focus on consuming liquids and small, frequent meals of simple foods that sound appealing, ensuring you still receive essential nutrients.

Navigating Your Diet When Ill

When you're sick, your body's energy is redirected to fighting off infection, which can lead to fatigue, dehydration, and a reduced appetite. This is why selecting the right foods is so important. The focus should be on easily digestible, nutrient-dense, and hydrating options. Different symptoms, however, call for different dietary strategies. For a respiratory illness, warm, soothing liquids might be best, while a stomach bug requires bland, simple foods.

For Colds and Flu

When battling a respiratory illness, foods that hydrate and offer anti-inflammatory properties can provide comfort and support. The search for the ultimate cold-fighting food often ends with these classics:

Chicken Soup: This isn't just an old wives' tale. Scientific studies suggest that chicken soup can inhibit the migration of certain immune cells, reducing inflammation in the upper respiratory tract. The steam also helps with congestion, and the broth provides essential fluids and electrolytes. The added vegetables provide a healthy dose of vitamins and minerals.
Ginger: Known for its potent anti-inflammatory and anti-nausea properties, ginger can be a powerful ally. Sliced fresh ginger steeped in hot water with honey makes a soothing tea that can also aid in fighting infection.
Garlic: Containing allicin, a compound with anti-inflammatory and antibacterial properties, garlic can support your immune system. Adding fresh garlic to soups or broths can help boost your body's defenses.
Vitamin C-Rich Fruits: While not a cure, a high intake of Vitamin C can support your immune system by increasing the production of white blood cells. Stick to lower-acid options like melons and berries, as high-acid citrus can irritate a sore throat.
Honey: A spoonful of honey in warm tea is a simple yet effective remedy for a sore throat. Its antimicrobial properties help soothe irritated tissue.

For an Upset Stomach

If you're dealing with nausea, vomiting, or diarrhea, the goal is to consume simple foods that won't upset your digestive system further. The BRAT diet has historically been recommended for this purpose, but a slightly expanded version is often better.

Bananas: Easy to digest and rich in potassium, which can help replenish lost electrolytes.
White Rice: A bland, binding food that is easy on the stomach and can help firm up stools.
Applesauce: Like bananas, it is easy to digest and provides some fiber, though it's best to stick with lower-sugar options.
Toast: White toast is a simple carbohydrate that is gentle on the stomach.
Saltine Crackers: Plain, salty crackers are a classic choice for easing nausea.
Bone Broth: Provides hydration and key nutrients without stressing the digestive system.
Plain Yogurt: Contains probiotics that can help restore healthy gut flora, but only if you can tolerate dairy.

Foods to Avoid When Sick

Just as important as knowing what to eat is understanding what to avoid. Certain foods and drinks can worsen symptoms and hinder your recovery.

High-Sugar Foods and Drinks: Excess sugar can increase inflammation and may suppress your immune system. This includes soda, candy, and sugary juices or pastries.
Greasy and Fatty Foods: Fried and greasy foods are harder for the body to digest and can lead to stomach upset. This applies to heavy, fatty meats as well.
Dairy Products (if sensitive): For some, dairy can thicken mucus, worsening congestion and coughs. If you notice this effect, consider dairy-free alternatives until you feel better.
Spicy and Acidic Foods: Very spicy or acidic foods can irritate a sore throat or a sensitive stomach, potentially causing more discomfort.
Caffeine and Alcohol: Both can act as diuretics, leading to dehydration, which is the opposite of what your body needs for recovery.

The Crucial Role of Hydration

When ill, your body loses fluid through fever, sweating, vomiting, or diarrhea. Proper hydration is critical for regulating temperature, transporting nutrients, and flushing out toxins. Staying hydrated keeps your mucous membranes moist, which helps your body expel pathogens.

Water: The most basic and effective hydrator. Sip small amounts consistently throughout the day.
Broth: Warm, savory broth is hydrating and easy to stomach.
Electrolyte Beverages: Drinks like Pedialyte or oral rehydration solutions are important for replacing lost electrolytes, especially after vomiting or diarrhea. Avoid high-sugar sports drinks.
Herbal Tea: Caffeine-free herbal teas like chamomile, ginger, or peppermint can be soothing and provide hydration.

Comparison Table: Best Foods for Common Sickness Symptoms


Food/Drink	Best For	Benefits	Notes
Chicken Soup	Cold, Flu, Sore Throat	Hydrating, anti-inflammatory, soothes congestion, provides protein.	Add garlic and ginger for extra benefits.
Ginger Tea	Nausea, Upset Stomach, Cold	Anti-nausea, anti-inflammatory.	Add honey for sore throat relief.
White Rice	Upset Stomach, Diarrhea	Easy to digest, bland, binding.	Can be paired with simple broths.
Bananas	Upset Stomach, Diarrhea	Rich in potassium, easy to digest.	Part of the traditional BRAT diet.
Honey	Sore Throat, Cough	Antimicrobial, anti-inflammatory, soothing.	Not for infants under one year old.
Plain Yogurt	Upset Stomach	Provides probiotics for gut health.	Avoid if sensitive to dairy.
Water	All Illnesses	Essential hydration, regulates temperature, flushes toxins.	Most crucial liquid for recovery.
Smoothies	Sore Throat, Low Appetite	Nutrient-dense, easy to consume.	Use low-acid fruits; avoid excess sugar.

Conclusion

When you are sick, your body's needs shift. Prioritizing hydration and consuming easily digestible, nutrient-rich foods is key to supporting your immune system and facilitating a quicker recovery. While a bowl of classic chicken soup or a banana may seem simple, their nutritional and soothing properties are precisely what your body needs to heal. Conversely, avoiding foods that cause inflammation, such as those high in sugar, fat, or acid, is just as critical. The best approach is to listen to your body, stay well-hydrated, and choose wholesome, comforting foods that aid your return to good health. For additional immune system insights, consider exploring studies on nutrition and immunity, such as the ones found at the National Institutes of Health (NIH).

Frequently Asked Questions

The cold temperature of ice cream can temporarily numb a sore throat and provide relief. However, its high sugar content can increase inflammation and mucus production for some people. It's best to consume it in moderation or opt for a sugar-free popsicle.

For some people, dairy products can thicken mucus and worsen congestion. If you notice this effect, it's best to avoid dairy until your symptoms subside. Other dairy-free options like plain yogurt with probiotics can be beneficial if tolerated.

Chicken soup provides hydration, electrolytes, and anti-inflammatory properties that can help soothe cold symptoms. The steam can also help clear nasal passages. The protein and nutrients from the vegetables also support overall recovery.

The BRAT diet (Bananas, Rice, Applesauce, Toast) consists of bland, low-fiber foods that are easy to digest and can help bind stools. It is an effective short-term solution for an upset stomach but lacks a wide range of nutrients, so you should transition back to a normal diet as you feel better.

Some people find that spicy foods, which contain capsaicin, can temporarily help clear a stuffy nose by inducing a runny nose. However, if you have a sensitive stomach or a sore throat, it's best to avoid them as they can cause irritation.

It's important to consume some form of nourishment, even with a poor appetite. Focusing on hydrating liquids like broth, tea, or a smoothie can be helpful. Small, frequent meals of bland foods are often easier to manage than larger ones.

Herbal, caffeine-free teas like ginger, peppermint, or chamomile are excellent choices when sick. Ginger and peppermint can help with nausea, while chamomile is soothing. Adding honey can provide extra relief for a sore throat.