Eating when you’re sick feels like a chore. Whether it’s nibbling on crackers or drinking warm broth, most of us are not up for the task. But did you know that there are healing foods that are perfect for a variety of illnesses? If you’re wondering what to eat when sick and want to stock up on the best ingredients, then check out these 20 healing food options. From classic soup to superfoods like berries, these foods will help you feel better and recover faster.
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Is What You Eat Important When Sick?
Unfortunately, yes. When we’re feeling under the weather, the last thing we want to worry about is what we’re eating and how much. But learning what to eat when sick is vital in making sure you recover quickly. While it’s important to eat in general, if the only thing you can stomach is cereal, then do so.
Eating the right food can help you fight off the illness in your body, boosting your immune system, but also boost your energy levels and keep you hydrated, which in turn helps you feel better quicker. For example, antioxidant-rich fruits and vegetables, or probiotics, are a great way to combat your illness, prevent future illnesses, and make you feel better in the long run.
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Do These Foods Apply to All Sicknesses?
Though this list is addressing what you should eat while you’re sick, make sure you know that different illnesses require different foods to make you feel better. For instance, if you have diarrhea, you want to stick mostly to the “BRAT” diet — bananas, rice, apples, and toast. If you have a sore throat, try not to eat foods that will scratch it more, like spicy or acidic foods; look for softer foods. Use the following list to learn what to eat when sick, but always listen to your body first and foremost.
1. Soup
There’s nothing better than a warm bowl of soup when you’re sick. But it’s not just about the heartiness that makes it great. Studies have proven that eating soup when sick helps you recover faster. The studies showed that eating soup reduces symptom severity, promotes hydration, and supports overall well-being. Studies have also shown that soup helps alleviate nasal congestion.
2. Garlic
Raw garlic is a potent addition to any meal, but it’s also shown to have excellent health-promoting and disease-preventing effects on common diseases. From cardiovascular health to blood pressure, this antioxidant and anti-inflammatory ingredient has proven to boost the immune system.
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3. Green Tea
Tea has been proven to offer several health benefits. But one of the best things to drink when you’re sick is green tea specifically, as it posses many health-promoting and disease-preventing benefits, such as anti-inflammatory, antioxidant, and anticancer. Thanks to green tea’s ability to modify the gut microbiome, it’s perfect for immune regulation and supporting your immune health.
4. Honey
What if you have a cough and want something that can soothe it? Learning what to eat when sick isn’t just about faster recovery; it’s also about calming symptoms. And honey is a great ingredient to combat upper respiratory infections. Honey not only soothes the throat, but it also coats the throat to prevent the need to cough. However, never give honey to an infant younger than 1 year of age, as it carries a risk of botulism.
5. Broth
Similar to soup, just drinking broth is an excellent way to combat illnesses. It’s rich in flavor and contains sample vitamins and minerals to keep you hydrated and energized to recover faster. Interestingly enough, a study in 2022 found that those who ate soup recovered from a cold two days faster than those who didn’t.
6. Coconut Water
Learn not only what to eat when sick but what to drink as well. One of the biggest issues during the flu is staying hydrated. Thankfully, coconut water is the best thing to have on hand. When you’re experiencing vomiting, diarrhea, or running a fever, staying on top of your liquids is crucial. Coconut water is a sweet and flavorful drink that’s perfect for staying hydrated.
7. Ginger
How many of us drank ginger ale when we were sick as children? Ginger has proven to have several health properties, such as combating nausea and vomiting, decreasing inflammation, and improving digestion. Ginger is a common ingredient to add to tea, which is a great way to combine two of the best things to eat and drink during the flu.
8. Bananas
Want something that can not only provide fiber, calories, and other nutrients, but also help settle your stomach? Bananas are the way to go. If you’re experiencing diarrhea, bananas have proven to combat it and balance the gut microbiome. But this isn’t just for adults everywhere. This study in 2020 looked at the benefits of bananas in resolving diarrhea in children as well.
9. Oatmeal
Oatmeal is a nutritious and hearty breakfast, and it also contains several health benefits. A 2021 study found that oats are great at supporting bacterial groups for the gut, which help your overall immune system. It is also known to decrease inflammation in the gut, which can relieve symptoms of bloating, cramping, and diarrhea. Bonus: You can spruce up your bowl of oatmeal with berries for a boost of antioxidants, fiber, and other nutrients.
10. Yogurt
When learning what to eat when sick, opting for more nutrient-dense foods is the way to go. For example, the probiotics in yogurt, along with other fermented foods, are an amazing choice. While you should avoid all dairy products if you have a sore throat, this is great for creating a healthier gut, which improves overall immune health. A 2023 study also found that yogurt reduces the risk of respiratory viruses such as influenza.
11. Avocados
Avocados are a delicious, healthy fat that works in so many ways, from spreads to dips. A 2021 study looked into the benefits of avocados and found that they help reduce cardiovascular disease risk, support weight loss, improve cognitive function, and stimulate microbiota health. It’s also the only fruit to contain fat that provides oleic acid, which helps to reduce inflammation, thus supporting your immune health.
12. Berries
All fruit can be beneficial when sick – each is a rich source of vitamins, minerals, and fiber, supporting your body and immune system. But if you want to learn what food to eat when sick, berries are at the top of the list for fruit. Berries contain a compound called anthocyanins, known for having anti-inflammatory, antiviral, and immune-boosting effects. Studies have found that fruits high in anthocyanins can inhibit common viruses and bacteria from attaching to cells. They also stimulate the body’s immune response, meaning you are likely to have a speedier recovery.
13. Spicy Foods
We’ve all had a runny nose when eating spicy food. And while it might be annoying at the time, it’s actually incredibly helpful during sicknesses. Eating spicy food when sick helps break up the mucus stuck in your sinuses. This is due to the capsaicin, a primary ingredient in spicy foods, like chili peppers. Of course, stay away from spicy foods if you have an upset stomach or sore throat, as that will cause more discomfort.
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14. Leafy Greens
Leafy greens, like spinach, kale, romaine lettuce, arugula, and more, are popular for their fiber. While they’re not as hearty as some ingredients on the list of what to eat when sick, they do have amazing health properties still. A 2020 study found that leafy greens help boost gut health, and a 2021 study found that cruciferous vegetables help maintain healthy lungs and prevent viral and bacterial infections.
15. Salmon
Salmon is a hearty, fatty fish full of nutrients. It’s also a delicious protein that you should have in your diet even when you’re not sick. It’s known that salmon is rich in protein, full of omega-3 vitamins, and has strong anti-inflammatory properties.
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16. Rice
Rice is one of those magical “BRAT” foods that can provide nutrition and stay in your body, especially if you are struggling with diarrhea. It’s easy to make as well, providing something to eat while your strength is depleted. It’s also low in fiber, which makes it easier to digest. Rice is also a great choice because it’s bland, which helps settle your stomach and prevents any irritation.
17. Toast
As mentioned a few times, bread is another one of the “BRAT” foods. When learning what food to eat when sick, bread might be the first thing that comes to mind, and rightly so. Bland food, like bread, is more agreeable to your stomach, while still offering nutrients to give you strength. Toast is perfect for stomach issues or nausea, while offering carbohydrates for a boost of energy to combat your sickness.
18. Pomegranate Juice
Pomegranate juice contains polyphenols, which have been found to have anti-inflammatory benefits according to a 2018 study. It can also provide electrolytes, energy, and fluids during a time when you do not want to eat anything. Similar to the leafy greens, you can add this juice to a smoothie or just drink it plain.
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19. Kiwi
Kiwi, similar to oranges, is packed with vitamin C. But what separates them from their citrus counterpart is that kiwis contain more vitamin C than oranges, making them a better choice to have when you are sick. A 2018 study shows that kiwis are powerful fruits that improve digestion, immune system health, and metabolic health, encouraging them to be added to everyone’s diet to combat diseases.
20. Citrus Fruit
Like the kiwi, citrus fruits such as oranges and grapefruits contain vitamin C, perfect for fighting against colds. Adding citrus fruits, like oranges, limes, lemons, and grapefruits, to your diet when sick can help reduce the severity of your symptoms and help with recovery. A 2021 study showed that citrus fruit is an antioxidant and reduces inflammation, which in turn helps boost the immune system. Avoid eating citrus fruits if you have an upset stomach or sore throat.
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