What to eat when you're sick

Here are 6 foods and drinks that may help you feel better when you’re under the weather.

You may not feel like eating much when you’re sick but consuming enough fluids and solid food helps you regain your strength and recover from illness. What you eat and drink may also ease symptoms so you feel better, at least temporarily. Some foods may also comfort you, which is a boost to your emotional health when you’re not feeling your best.

Here are 6 foods you may want to eat the next time you have a cold, cough, flu, covid-19, stomach bug or other type of illness:

1. Smoothies – These are easy to make and easy to stomach when you don’t feel much like eating. You can add any fruits of your choosing, along with yogurt, dairy or non-dairy milk, nut butter and/or protein powder. The fruit gives you a dose of immune-boosting nutrients that can help you combat illness, like in this Strawberry Orange Smoothie. You’ll also get some protein from the yogurt, milk, nut butter and protein powder. If you have a sore throat, the coldness of a smoothie may ease the pain.
2. Oatmeal – Can’t stomach many foods or don’t have much of an appetite? Oatmeal is a comfort food that’s easy on your digestive system while giving you energy from the complex carbs. You can flavor it by adding extracts, fruit, honey or maple syrup, while the warmth of oatmeal is soothing to your senses. Overnight oats are easy to prepare and last for days in the fridge so you’ll have something nourishing to eat without needing to make much effort.
3. Greek yogurt – Another food that’s easy to eat no matter how you feel is yogurt. Its cool creaminess can soothe sore throats and it’s a great way to get a dose of protein and gut-friendly bacteria, which is especially helpful if you have a stomach bug. Some people think dairy is not good to eat when you’re congested but there’s not much evidence to support this.
4. Soup – You may think it’s an old wive’s tale that chicken soup is a cure-all for what ails you but the steamy broth can help clear congestion and is comforting. If you add chicken, veggies and noodles, you’ll get additional nutrients such as protein, antioxidants and energy-promoting carbohydrates. Adding some garlic or ginger imbues the soup with medicinal properties. Garlic is immune-boosting and has antioxidants. Ginger is good for digestion and eases nausea.
5. Eggs – Eggs provide protein, as well as vitamin D and zinc that keep your immune system strong. They’re also easy to prepare and easy to digest, which is helpful if you have a stomach virus or are nauseous, vomiting or have diarrhea. You can keep eggs bland if you can’t tolerate much flavor or can cook eggs with cheese, vegetables and other ingredients as your appetite and tastebuds get back to normal.
6. Tea – A warm cup of tea does more than just soothe the soul. It can also help clear up nasal congestion and hydrate you (if it’s decaffeinated). Depending on what kind of tea you drink, it may have antioxidants to boost your immune system. Adding honey and lemon can soothe your throat, suppress your cough and aid digestion. These additions also have antibacterial and anti-inflammatory properties.

The next time you’re sick, try these foods and drinks to ease symptoms and help you get back on the road to recovery.

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Date Last Reviewed: October 9, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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