Experts Reveal the Best Foods To Eat When Sick to Soothe Symptoms and Recover Fast
Find out what soothes a cold, cough and upset stomach, plus what to avoid
We know it’s hard to do anything but lie in bed when you’re feeling under the weather. However, your body needs the right sustenance to heal and get better when you’re bogged down with a cold or flu. When it comes to the best foods to eat when sick, immunity-boosting fare and easily digestible things are the way to go. Here, experts share food suggestions for various symptoms, plus the foods you should avoid until you’re back in good health.
Foods to eat when you’re sick
While it’s imperative to eat and stay hydrated while you’re sick, it’s also crucial to be mindful of the food you’re consuming. Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab, shares that you need to listen to your body. “Small, frequent meals or snacks might be easier to tolerate than a large meal when you are not feeling hungry,” she says.
Additionally, the foods you should eat when you’re sick may vary based on your symptoms. To help you feel good as new, experts share what you should be eating when you have a cold, a cough, a sore throat or an upset stomach.
Woman's World Answers
Foods to eat when you have a cold
Citrus fruits: Boosting your immune system is key when you’re dealing with cold or flu symptoms, so to “support your immune system, eat vitamin C-rich citrus fruits such as oranges, grapefruit and lemons,” says Burke. According to research in the journal Nutrients, vitamin C helps the body’s immune system fight off viral invaders.
Garlic: While it’s great for flavor, garlic also “has antimicrobial and antiviral components that can stimulate immune cells to help potentially reduce the duration of the cold,” explains Michelle Routhenstein, MS, RD, CDCES, CDN, Preventive Cardiology Dietitian at EntirelyNourished.com.
Apples: Routhenstein also suggests adding red apples to your diet if you’re dealing with a stuffy nose. “These are rich in quercetin, which is a flavonoid with anti-inflammatory properties that may help support immune health and reduce symptoms associated with colds,” she says. Just be sure to eat the peel, since that’s where the quercetin is concentrated.
Chicken noodle soup: Of course, you can’t go wrong with a bowl of chicken soup or other broth-based soups. These classic remedies are warm and comforting, and the steam can help clear up nasal congestion. In fact, research in the journal Chest found that chicken soup may help tame inflammation, which can speed cold recovery.
Foods to eat when you have a cough or sore throat
Honey: When you’re coughing a lot or have a sore throat, gentle foods are a good choice since they won’t further irritate your symptoms. “Honey is surprisingly effective,” says Raj Dasgupta, MD, Medical Advisor for HelpGuide Handbook. “It soothes a sore throat and can help alleviate that persistent cough.”
The pantry staple is so effective that Penn State University research suggests it works better than the OTC cough medicine dextromethorphan (Robitussin) at calming a cough.
Hot tea: As far as beverages go, tea will keep you hydrated and help open up your airways, making it easier to breathe. Dr Dasgupta recommends peppermint or ginger tea because of their anti-inflammatory properties.
Yogurt: If a sore throat is your primary bother try eating softer foods such as yogurt, scrambled eggs or peaches and pears to reduce any inflammation, suggests Burke.
Foods to eat when you have an upset stomach
Experts recommend trying the BRAT diet, which consists of bananas, rice, applesauce and toast, if you’re experiencing an upset stomach, diarrhea, vomiting, or nausea. “These foods are bland and easy on the stomach,” says Dr. Dasgupta. When you’re feeling sick, your digestive system can be pretty sensitive. Sticking to these foods can help you avoid further irritation” and soothe an upset stomach.
Foods to avoid when you’re sick
“Avoid inflammatory foods like processed foods and fried foods that are high in sugar, salt and fat,” adds Routhenstein. “Since your body is trying to combat the sickness, having inflammatory foods can negatively impact your recovery.” (That goes for spicy foods, too.)
What you drink also makes a difference. Dr. Dasgupta points out that caffeinated beverages can lead to dehydration, especially if you’re not drinking enough fluids. Alcohol can also dehydrate you, so stick to water and decaf herbal tea until you aren’t sick anymore.
A final piece of advice from Burke: Eating the right foods and drinking enough water is important, but if you are tired, rest. “Prioritizing sleep allows your body to use its energy to help fight infection,” she says. And if you’re sick for more than a few days or if your symptoms get worse, consult a healthcare professional.
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