15 Foods to Eat When You’re Sick to Get Well Faster

Be it a cold or cough, stomach ache or fever, food is usually the last thing we focus on when we are sick. However, it is imperative that we eat well during such times, which will help our bodies recover faster. Before you load your plates, remember that it’s important to know the right types of food to eat when you’re sick.

The right foods make you feel better, give you more energy. These foods should not be high in carbohydrates, loaded with fat or calories, as that can make you sick.

What should we remember when choosing food to eat when we are sick?

Being sick can make simple tasks seem challenging, and one area that often suffers is nutrition. Nutritionist Garima Goyal shares some guidelines to consider when deciding which foods to eat when we’re sick.

1. Stay hydrated

Water, herbal teas, and clear broth can help maintain fluid balance, relieve sore throats, and prevent dehydration. Consider sipping electrolyte-rich drinks to replenish essential minerals lost due to fever or sweating.

2. Choose easily digestible foods

When you are not feeling well, focus on easily digestible foods. Think of simple and regular meals that won’t bother your digestive system. Classic examples include plain rice, boiled potatoes, and bananas. These foods provide energy without overtaxing your body.

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3. Opt for nutrient-dense options

Even when dealing with reduced appetite, aim for nutrient-dense options. Foods rich in vitamins and minerals support your immune system and aid in the healing process. Choose fruits, vegetables and lean proteins to provide essential nutrients.

4. Consider warm and comfort foods

Warm broths and soups are not only comforting but also hydrating and nourishing. Chicken soup, in particular, is a timeless remedy known for its ability to relieve symptoms of respiratory infections. The warmth helps relieve congestion and the broth provides much-needed fluids.

5. Avoid heavy, spicy and fatty foods

During illness, it is better to avoid heavy, spicy or fatty foods. These are difficult to digest and may increase nausea or digestive discomfort. Instead, focus on light, bland options that are easy on the stomach.

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6. Eat small, frequent meals

Consider breaking your meals into smaller, more frequent portions. This approach is gentler on your digestive system, making it easier for your body to process and absorb nutrients. It’s a practical way to make sure you’re getting the calories and nutrients you need without overloading your system.

7. Listen to your body

Pay attention to your body’s signals. If a certain food aggravates your symptoms or doesn’t sit well, avoid it. Trust your instincts and adjust your diet accordingly. Each person reacts differently to illness, so make your food choices based on what feels right for you.

15 Foods to Eat When You’re Sick

1. Chicken soup

Chicken contains amino acids like cysteine, which helps thin mucus and reduce inflammation. The broth provides hydration and the warmth soothes the throat. The nutrient-rich broth provides essential vitamins and minerals for healing.

2. Ginger tea

Ginger has antioxidant and anti-inflammatory properties, supporting the immune system. It helps reduce nausea, aids digestion and relieves stomach pain. The warmth of ginger tea is soothing and reduces inflammation in the body.

3. Bananas

Rich in vitamin C and B6, bananas are crucial for immune function. They are easily digestible and gentle on the stomach. Bananas provide essential nutrients including potassium and help maintain electrolyte balance.

4. Curd

Probiotics in yogurt support the gut microbiota, influencing the immune response. Live cultures aid digestion and promote a healthy gut environment. The protein content supports muscle repair, crucial during recovery.

5. Oatmeal

The beta-glucans in oats boost the immune system. Complex carbohydrates provide a sustained release of energy, aid in digestion. Oatmeal is easy to eat, providing comfort and sustained energy.

6. Honey

Honey contains antioxidants that help boost immunity. It relieves sore throat and suppresses natural cough. Honey provides natural sugars for energy and has antimicrobial properties.

7. Applesauce

Applesauce contains vitamin C and antioxidants. It is easy to digest and suitable for people with digestive problems. It also provides energy and hydration.

8. Broccoli

It is one of the best foods to eat when you are sick. Broccoli is rich in vitamin C and other antioxidants that support immune health. The fiber content aids digestion and promotes intestinal health. It is rich in nutrients, providing a wide range of vitamins and minerals.

9. Rice

Rice is one of the easiest and best foods to eat when you are sick. It provides energy and B vitamins important for immune function. It is easily digestible, which is good for stomach ache. As it is simple and bland, it facilitates digestion and provides essential nutrients.

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10. Carrot soup

Carrot soup is rich in beta-carotene, a precursor to vitamin A, which supports immune function. It is easy to digest, and the warmth is comforting. It supports overall health and immune function.

11. Salmon

Another popular food to eat when you’re sick is salmon. It contains omega-3 fatty acids, which have anti-inflammatory effects and support the immune system. Protein helps repair muscles and supports overall recovery. Salmon provides essential nutrients including vitamin D and selenium.

12. Mashed potatoes

Mashed potatoes are one of the tastiest and best foods to eat when you are sick. Potatoes are a good source of vitamin C and vitamin B6. They are easily digested and provide general energy. It is soothing and helps to satisfy hunger without putting too much burden on the stomach.

13. Pumpkin seeds

They may seem small, but they’re a great superfood to eat when you’re sick. Pumpkin seeds are rich in zinc, which is essential for immune system function and overall recovery. It also contains healthy fats and fiber that aid in digestion.

14. Peppermint tea

Peppermint has antimicrobial properties. It relieves nausea and supports digestion. It reduces discomfort in the stomach, making it easier to take liquids.

15. Avocado

The healthy fats in avocado help with nutrient absorption and digestion. It is rich in vitamins C, E and B-6, supporting immune function. It provides constant energy and supports overall health.

It is best to check with your health care provider to check if any foods or eating habits may interfere with your specific health condition.