15 Best Foods to Eat When You’re Sick

15 Best Foods to Eat When You're Sick

15 Best Foods to Eat When You’re Sick, When you’re feeling unwell, eating the right foods can make a big difference in how quickly you recover and how well your body can fight off infections. This article will guide you through the 15 best foods to eat when you’re sick, focusing on easy-to-understand information to help you make smart choices for your health.

Your body needs extra support when you’re sick. The foods you eat provide vital nutrients that help strengthen your immune system, soothe uncomfortable symptoms, and give you the energy you need to heal. By understanding which foods are most beneficial during illness, you can give your body the best chance to bounce back quickly.

Boosting Your Immune System

Certain foods are packed with vitamins, minerals, and antioxidants that can give your immune system a boost. A strong immune system is essential for fighting off the germs that make you sick and for getting you back on your feet faster.

Soothing Common Symptoms

Being sick often comes with symptoms like a sore throat, coughing, or stomach discomfort. The right foods can help ease these symptoms, making you feel more comfortable and allowing your body to focus on healing.

Easy-to-Digest Options

When you’re not feeling well, it’s important to choose foods that are gentle on your stomach and easy to digest. This can prevent further discomfort and ensure that your body can absorb the nutrients it needs to recover.

Staying Hydrated

Drinking enough fluids is crucial when you’re sick, as it helps keep you hydrated and supports your body’s natural healing processes. Including hydrating foods in your diet can contribute to overall wellness during illness.

Staying Hydrated

15 Best Foods to Eat When You’re Sick

1. Chicken Soup: A Classic Comfort Food

Chicken soup has earned its reputation as a go-to remedy for colds and flu. It’s easy to digest, hydrating, and contains nutrients like protein, vitamins, and minerals that support immune function and reduce inflammation.

2. Ginger Tea: Soothing and Immune-Boosting

Ginger tea is known for its soothing properties and immune-boosting benefits. It can help alleviate nausea, sore throat, and congestion while providing antioxidants that support overall health.

3. Bananas: Gentle on the Stomach

Bananas are gentle on the stomach and easy to digest, making them a great choice when you’re feeling queasy or dealing with digestive issues. They also provide potassium, which is important for hydration and muscle function.

4. Oatmeal: Nutrient-Rich and Comforting

Oatmeal is a nutrient-rich and comforting option for breakfast or a snack when you’re sick. It’s easy on the stomach, provides energy from carbohydrates, and contains fiber that supports digestive health.

5. Yogurt: Probiotics for Gut Health

Yogurt with live cultures is rich in probiotics, beneficial bacteria that support gut health and immune function. It’s a good choice for easing digestive discomfort and boosting overall wellness.

6. Broths and Clear Soups: Hydrating and Nutrient-Packed

Broths and clear soups, such as vegetable or miso soup, are hydrating and nutrient-packed options that provide vitamins, minerals, and electrolytes to support hydration and recovery.

7. Herbal Teas: Calming and Healing

Herbal teas like chamomile, peppermint, and echinacea can be calming and healing for cold and flu symptoms. They offer antioxidants and natural compounds that support immune health.

8. Toast or Crackers: Easy on the Stomach

Plain toast or crackers are easy on the stomach and can help alleviate nausea or settle an upset stomach. Opt for whole grain varieties for added fiber and nutrients.

9. Applesauce: Soft and Nourishing

Applesauce is soft, easy to swallow, and provides vitamins and antioxidants that support immune function. It’s a gentle option for when you have a sore throat or difficulty eating solid foods.

10. Popsicles: Hydration and Soothing

Popsicles made from real fruit juice or electrolyte solutions can provide hydration, soothe a sore throat, and offer a refreshing treat when you’re feeling under the weather.

11. Cooked Vegetables: Nutrient-Dense and Easy to Chew

Cooked vegetables such as carrots, sweet potatoes, and squash are nutrient-dense, easy to chew, and provide essential vitamins, minerals, and antioxidants for immune support.

12. Herbal Broths: Immune-Boosting Elixirs

Herbal broths made with ingredients like garlic, onions, ginger, and herbs can be immune-boosting elixirs that provide anti-inflammatory and antimicrobial benefits.

13. Mashed Potatoes: Comforting and Energizing

Mashed potatoes are comforting, easy to digest, and provide energy from carbohydrates. They can be a soothing option when you’re not feeling well.

14. Coconut Water: Hydrating Electrolytes

Coconut water is a natural source of hydrating electrolytes like potassium and magnesium, making it beneficial for replenishing fluids and minerals lost during illness.

15. Smoothies: Nutrient-Packed and Easy to Consume

Smoothies made with fruits, vegetables, yogurt, and protein sources like nut butter or protein powder can be nutrient-packed meals or snacks that are easy to consume and digest when you’re sick.


In conclusion, choosing the right foods when you’re sick can make a significant difference in how you feel and recover. Incorporate these 15 best foods into your diet to support immune health, soothe symptoms, and nourish your body during illness.

Remember to stay hydrated, get plenty of rest, and listen to your body’s cues for optimal recovery. Consult a healthcare professional for severe or prolonged symptoms, and prioritize self-care to promote wellness and resilience during times of illness.

Written by Amy Fischer

Amy, a registered dietitian at the Good Housekeeping Institute's Nutrition Lab, brings a wealth of expertise to nutrition, health content, and product testing. With a journalism degree from Miami University of Ohio and a master's in clinical nutrition from NYU, she's a versatile expert. Prior to joining Good Housekeeping, Amy worked as a cardiac transplant dietitian at a prominent NYC hospital and contributed to clinical nutrition textbooks. Her background also includes PR and marketing work with food startups.

Leave a Reply

Your email address will not be published. Required fields are marked *

How to Cure Sinus Permanently - Causes & Treatment

How to Cure Sinus Permanently – Causes & Treatment

How to Treat Swollen Gums at Home?

How to Treat Swollen Gums at Home?