Foods You Should Eat When You’re Sick

Illness can be an uncomfortable experience, often accompanied by a lack of desire to prepare meals. Contrary to the old adage of "feed a cold, starve a fever," medical advice emphasizes the importance of nourishing the body with nutritious foods to support recovery. Adequate nutrition provides the energy required for healing.Proper hydration is critical, particularly when symptoms such as nausea, vomiting, or diarrhea threaten to dehydrate the body. Maintaining fluid intake is essential, and one should consider light, easily digestible foods if solid meals are challenging to consume.Furthermore, a sore throat or congestion may discourage eating due to discomfort or diminished sensory experiences. Yet, it is crucial to continue to nourish the body.We have curated a selection of 10 top foods, endorsed by health professionals, that are conducive to recovery during common illnesses like colds or the flu. These recommendations are designed to help bolster your health efficiently.

Ginger

When experiencing nausea, ginger ale is often a go-to remedy, thanks to the natural antiemetic properties of ginger. Consuming ginger-infused beverages can be highly beneficial when feeling unwell. For a truly therapeutic effect, choose a ginger soda that is made with actual ginger instead of artificial flavorings. Alternatively, you may prepare a soothing ginger tea at home by steeping fresh ginger slices in boiling water with a touch of honey. This warm concoction can provide welcome relief from stomach discomfort.

Research from the University of Rochester's departments of Dermatology and Radiation Oncology has corroborated ginger's effectiveness. Their study showed that a mere one-quarter teaspoon of ginger could reduce chemotherapy-related nausea by up to 40 percent—a significant testament to ginger's medicinal potential.

Soup

Soup is often a preferred choice for those feeling unwell, offering comfort and warmth. Hot broths, particularly those infused with garlic and onion, are nutrient-rich and possess antimicrobial properties. While many individuals recommend limiting dairy consumption due to its potential to aggravate mucus and phlegm production, notably in creamy soup varieties such as chicken or mushroom, it's not supported by robust scientific evidence. Nevertheless, classic chicken soup may not serve as an outright cure; its hydrating effects contribute to infection defense mechanisms, it can diminish inflammation, and it may assist in relieving congestion in airways, nasal passages, and throats.

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Honey

Honey, renowned for its sweetness, also serves as an effective remedy for alleviating sore throats due to its antimicrobial properties. It operates by eradicating throat bacteria, which can be taken directly or combined with tea. A comforting beverage, such as warm honey-infused tea, especially when paired with ginger, offers significant soothing benefits. Research unveiled at the ACS National Meeting—a conclave hosted by the premier scientific society—supports honey's multifaceted antibacterial efficacy. Its composition includes polyphenols, a high concentration of sugar, hydrogen peroxide, and natural acidity, which collectively bolster the body's defense against bacteria and facilitate the destruction of bacterial cells.

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Spicy Foods

Experiencing congestion can significantly impair your ability to enjoy meals, as it often leads to diminished sense of smell and taste, contributing to discomfort. To alleviate these symptoms, one effective strategy is the consumption of spicy foods. Such foods prompt a response in the body that can help to alleviate congestion by thinning mucus, which in turn can enhance your ability to taste.

This approach is supported by scientific research. According to a 2011 study published in the Annals of Allergy, Asthma & Immunology, the capsaicin found in cayenne pepper has been linked to improved circulation and digestion, as well as relief from pain and congestion associated with flu symptoms. The study investigated the effects of capsaicin nasal spray over a two-week period, revealing that participants experienced reduced congestion. This suggests that incorporating capsaicin-rich ingredients into the diet could be beneficial for those suffering from congestion.

Ginseng

Ginseng is widely recognized for its energizing properties and is commonly included in energy drinks and remedies for the common cold. Renowned for its potential to mitigate the duration of illnesses, many commercial brands incorporate ginseng into their products, promoting enhanced well-being with regular intake. However, the benefits of ginseng can also be enjoyed through homemade preparations such as teas and soups, utilizing the root which can be procured in dried or powdered form from Asian markets.

Adding ginseng to honey-infused tea or incorporating it into soup broths can naturally invigorate the body and may aid in alleviating symptoms of sickness. Supporting this, research conducted by Georgia State University observed the impact of red ginseng extract on influenza A viral infections in mice. Results indicated that the extract contributed to the mice developing higher levels of antiviral proteins, equipping them with a better defense against the influenza virus and potentially bolstering their resistance to future infections.

Cloves

Clove oil is recognized for its analgesic properties and is widely utilized in dental practices for managing oral wounds. This natural remedy can also provide relief for sore throat symptoms. Incorporating clove powder into warm tea or chewing on whole cloves can serve as an effective treatment. However, caution is advised in the use of clove oil as it may exacerbate throat irritation if applied directly.

Research from the Central Institute of Medical and Aromatic Plants in Lucknow, India, underscores the therapeutic potential of clove oil. The study indicates that clove oil, among other essential oils, demonstrates efficacy in combatting drug-resistant strains of bacteria, such as Mycobacterium smegmatis, E. coli, and Candida albicans. This suggests its potential role in providing alternative treatment options for various bacterial infections.

Crackers

If you're suffering from gastroenteritis, your appetite might be diminished, but it's important to maintain nutrition. Unseasoned, salt-free crackers are advisable as they can help neutralize excess gastric acid, especially after episodes of vomiting. Opt for plain varieties over those with added cheese, butter, or herbs, which may overly burden a delicate digestive system. As you start to recover, consider topping your crackers with a natural nut butter for added protein. Medical professionals often suggest saltine crackers or similar bland foods to handle nausea, as their high starch content is effective at absorbing stomach acid and alleviating discomfort from both stomach flu and pregnancy-induced morning sickness.

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Bananas

Bananas are an excellent choice for those experiencing nausea due to their high fruit sugar content, providing an essential energy surge during illness. They are a key component of the BRAT diet—consisting of Bananas, Rice, Applesauce, and Toast—widely recognized for its benefits in alleviating symptoms of nausea, vomiting, and diarrhea. These foods are gentle on the digestive system and are recommended for consumption during recovery.

In addition to settling nausea from flu, hangovers, or morning sickness, bananas contain valuable nutrients that soothe the stomach. Pectin promotes digestion and helps eliminate toxins, while prebiotics support beneficial intestinal bacteria. The fiber content encourages digestive health and provides comfort to the digestive tract. Furthermore, the electrolytes in bananas can help alleviate symptoms of an upset stomach and diarrhea. Bananas also offer a protective coating to shield against heartburn, ulcers, and to safeguard the stomach lining.

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Popsicles

Consuming adequate liquids is essential when overcoming an illness, yet many patients find it challenging to maintain proper hydration. Popsicles, particularly those made from pure fruit juice, offer an enjoyable and effective method to ensure fluid intake while providing a soothing effect on sore throats. Opt for varieties that feature natural flavors and fruit juices to avoid the adverse effects of refined sugars, which can impede recovery. These fruit-based popsicles not only contribute to hydration but also supply the body with natural sugars and nutrients, supporting energy levels and aiding in the fight against infections such as the flu.

Orange Juice

Juices, often high in sugar and subject to heavy processing, are not all created equal. During an illness such as a common cold, it can be beneficial to consume 100 percent pure orange juice with pulp. This type of juice delivers a concentrated dose of vitamins to support individuals who may experience a reduced appetite or who find high-fiber foods difficult to digest due to gastrointestinal discomfort. Pure orange juice provides a digestible source of essential vitamins and natural sugars.

Similarly, genuine vegetable juices serve as an excellent alternative and offer comparable nutritional benefits. When selecting juice, it is imperative to choose those that are 100% pure fruit or vegetable juices, free from added sugars, artificial colors, or synthetic additives. The intrinsic vitamins and nutrients, notably vitamin C found in pure fruit juices, play a role in fortifying the immune system and replenishing energy levels, aiding the body in combating the flu effectively.

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Broth

Consumption of soup is often recommended for those feeling unwell; however, it need not be elaborate varieties such as chicken noodle or a robust vegetable soup, which may be cumbersome to prepare when ill. A simple alternative is plain broth, which as per Healthline, is rich in calories, vitamins, and minerals including magnesium, calcium, folate, and phosphorus. The warmth of the broth also serves as a natural decongestant.

For individuals experiencing sore throats or digestive discomfort, broth can be especially soothing. It is easy to consume and provides a sense of satiety. Additionally, broths contribute to hydration, addressing the prevalent issue of dehydration during illness. Choosing low-sodium store-bought broths can mitigate sodium intake. Homemade broths are preferable as they allow for the enrichment of calories, proteins, and additional nutrients, which is beneficial in supporting the body's recovery, according to Healthline.

Garlic

Garlic, despite its notorious association with unpleasant breath, serves as a valuable health ally. With centuries of traditional use as a medicinal plant under its belt, garlic is recognized for its antibacterial, antiviral, and antifungal properties, according to leading health resource, Healthline. Its positive impact on the immune system is particularly noteworthy.

Research involving human participants reveals that garlic consumption may not only alleviate symptoms associated with colds and the flu but could also expedite recovery. Healthline references evidence suggesting that individuals incorporating garlic into their diet tend to experience illness less often. Moreover, another piece of research indicates that those who consume garlic not only fall ill less frequently, but they also tend to recover, on average, 3.5 days quicker compared to non-garlic consumers. Further examination reveals that aged garlic extract supplements may fortify immune function and lessen the severity of cold and flu symptoms.

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Coconut Water

Maintaining proper hydration is essential, particularly during illness. Coconut water can be an excellent choice for rehydration due to its natural glucose and electrolyte content. While it may come with a higher cost compared to tap water, its potential health benefits justify the expense. Healthline references research indicating coconut water's effectiveness in aiding rehydration post-exercise and in managing mild diarrheal symptoms, with fewer gastrointestinal side effects compared to similar beverages. Additionally, its antioxidant properties could potentially mitigate oxidative stress and enhance glycemic control, though it’s worth noting some individuals may experience bloating. Those trying coconut water for the first time are advised to consume it in modest quantities initially.

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Hot Tea

Tea is a common natural remedy for those feeling under the weather, serving not only as a soothing beverage but also as an effective decongestant. The advantage of tea over beverages like coffee is its lower caffeine content, which minimizes the risk of dehydration and helps maintain hydration levels during illness, as noted by Healthline.

Furthermore, tea contains polyphenols, plant-derived compounds with a spectrum of potential health benefits, including antioxidant, anti-inflammatory, and anti-cancer properties. Tannins, a specific type of polyphenol found in tea, are especially noteworthy for their antiviral, antibacterial, and antifungal characteristics.

Healthline references two studies that underscore the health benefits of tea: one indicates that tannic acid in black tea may reduce bacterial growth in the throat, and another suggests that hibiscus tea might inhibit the growth of avian flu in laboratory settings. Additionally, echinacea tea is recommended for its properties that may lessen the length of cold and flu symptoms.

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Yogurt

Yogurt is recognized not only for its convenient consumption but also for its nutritional value. According to Healthline, yogurt delivers a significant amount of calcium and a spectrum of vitamins and minerals. Varieties such as Greek yogurt are particularly noted for their content of beneficial probiotics.

Recent research highlighted in the Korean Journal of Family Medicine indicates that regular intake of probiotics may aid in the prevention and treatment of the common cold, with individuals who consume probiotics regularly experiencing reduced illness incidences compared to those who do not. Healthline supports this, pointing out that probiotics can decrease the frequency of colds in both children and adults, shorten illness duration, and reduce the need for antibiotics.

Further support comes from a study published in the British Journal of Nutrition, which found that children taking probiotics not only recovered more swiftly from colds but also suffered symptoms that were 55-percent less severe, underscoring the potential health advantages of including probiotic-rich yogurt in the diet.

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Citrus Fruits

Vitamin C is commonly believed to prevent or cure common colds; however, while it is nutritionally beneficial, it does not offer a cure for the cold. As highlighted by Women's Health, citrus fruits such as oranges, lemons, grapefruits, and limes contain a substantial amount of flavonoids in their pith, which can enhance immune function and potentially expedite the convalescence period following sickness.

Incorporating kiwi into one’s diet during illness is also advisable. Jim White, a Registered Dietitian Nutritionist and the owner of Jim White Fitness & Nutrition Studios, informed Food Network of an interesting fact: kiwis contain more Vitamin C than oranges. He suggests adding them to salads or preparing a smoothie for a nourishing and soothing consumption experience when unwell.

Oatmeal

Oatmeal is a time-honored staple, offering a warming and fulfilling option for breakfast. For those seeking the nutritional benefits, choosing steel-cut oats over pre-packaged varieties, which tend to contain excess sugar, is advisable. As highlighted by Healthline, half a cup of these oats delivers approximately 5 grams of protein and can support immune function and glycemic control. Its mild nature is also beneficial for individuals with digestive discomfort. A notable 2015 study in the Food & Function journal detailed the efficacy of beta-glucan, a fiber in oats, in mitigating gut inflammation, potentially easing symptoms such as cramping, bloating, and diarrhea.

Water

Proper hydration is essential for maintaining good health, with guidelines recommending a minimum of eight glasses of water daily. This is even more critical when one is ill, as the risk of dehydration increases. Dehydration can lead to adverse effects such as weakness, confusion, heart palpitations, and dizziness. Therefore, consuming sufficient fluids during sickness is crucial to support the body's recovery process.

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Sweet Potatoes

The human body possesses a remarkable capacity for self-defense, actively countering illnesses such as the common cold and the flu through the immune system's protective response. During such periods of illness, it is imperative that individuals support their body's recuperative processes by ensuring adequate rest and consuming nutrient-dense foods that facilitate energy restoration and bolster the immune response.

According to "Eat This, Not That!," one should prioritize the intake of vitamin-rich produce, such as carrots and sweet potatoes. These foods are replete with vitamins A and C, essential for maintaining a robust immune system. To maximize both the health benefits and culinary enjoyment of these vegetables, consider preparing them by mashing or roasting with a drizzle of olive oil and a sprinkle of herbs.

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Pineapple

If you're experiencing congestion or an excess of phlegm, incorporating pineapple into your diet may be beneficial. Pineapple contains an enzyme called bromelain, which can help thin mucus, according to research from the University of Michigan Health System, especially in cases related to sinusitis. Not only is pineapple recognized for its potential health advantages, but it also boasts a delightfully sweet flavor and can be consumed in a variety of ways, making it an appealing choice. It can be enjoyed by itself, added to oatmeal, or blended into a refreshing smoothie, offering an enjoyable means to potentially aid in alleviating symptoms of congestion.

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Salmon

Salmon is widely recognized as a healthful choice, rich in omega-3 fatty acids and offering a lean protein source that supports weight management. Additionally, its tender texture and nutritious profile make it especially suitable for individuals who are unwell. A 2010 study published in the journal Nutrients highlights the anti-inflammatory properties of omega-3 fatty acids. Furthermore, Salmon is an excellent source of vitamin D, a nutrient essential for immune function and often deficient in many people, as noted by Healthline.

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Avocado

Avocado enthusiasts often need little persuasion to incorporate this delectable and adaptable fruit into their diets—its uses range from a vibrant topping for dishes to a smooth spread for toast. Recognized for their low-calorie yet high healthy fat content, predominantly monounsaturated fats, avocados serve as a nutritious powerhouse. According to Healthline, avocados are particularly beneficial during illness, providing essential calories, vitamins, and minerals. Their mild flavor and creamy texture make them an ideal food for those with a diminished appetite due to cold or flu symptoms, as they are easy to consume even with a sore throat. Furthermore, avocados contain oleic acid, which may help reduce inflammation and bolster immune function, amplifying their role in a health-conscious diet. For additional insights on the benefits of avocados and other health-related topics, consider exploring related articles.