When illness strikes, knowing what to eat can be just as crucial as rest and medication. Your body needs the right fuel to fight off infection and repair itself, but sickness can often suppress appetite and make digestion sensitive. This guide, crafted by foods.edu.vn’s culinary experts, will walk you through the best foods to have when sick, helping you choose options that soothe your symptoms and support your journey back to health.
Soothing Foods for an Upset Stomach
Nausea, vomiting, and diarrhea are common companions to illness, making eating a challenge. The key is to choose bland, easily digestible foods that won’t further irritate your stomach.
1. Lean Protein: Baked Chicken or Turkey Without Skin
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When your stomach is sensitive, lean meats like baked chicken or turkey without the skin are excellent choices. They provide essential protein without being heavy or greasy. Bland foods are easily digested, reducing the strain on your digestive system and minimizing stomach irritation. Opt for small, frequent meals of baked chicken or turkey to maintain your strength without overwhelming your system.
2. Gentle Grains: Cereal and Oatmeal
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For those experiencing constipation alongside illness, whole-grain cereals and oatmeal can be beneficial. These options are rich in fiber, which aids in regulating bowel movements. Fiber adds bulk to the stool and, when combined with adequate fluid intake, helps to soften it, easing discomfort. Remember to drink plenty of water when consuming high-fiber foods like oatmeal to maximize their effectiveness in alleviating constipation. Prune juice, another high-fiber choice, can also help soften stool.
3. Bland Starches: Refined White Flour
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When queasiness takes over, simple starches made from refined white flour can be surprisingly helpful. Foods like bread, crackers (such as saltines), pasta, and white rice are gentle on the stomach and can help to settle stomach acids. White rice, in particular, is low in fiber, bland, and starchy, making it easily digestible. These foods are staples of the BRAT diet (Bananas, Rice, Applesauce, Toast), often recommended for short-term relief from diarrhea and upset stomach. However, it’s important to remember that the BRAT diet is not nutritionally complete for long-term use. Instead, use these bland starches as a temporary aid and gradually reintroduce other easy-to-digest foods as you recover.
4. Versatile and Easy: Eggs
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Cooked eggs are another component of the bland diet and are generally well-tolerated when experiencing diarrhea, nausea, or vomiting. Their soft texture is easy to swallow, especially if you have a sore throat, and they provide a good source of protein. Eat them in smaller portions and chew slowly to minimize stress on your stomach.
5. Gentle and Nutritious: Fruits and Vegetables (Cooked)
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Certain fruits and cooked vegetables are easy on an upset stomach and provide essential nutrients that you might be losing due to illness. Applesauce, bananas, and potatoes are good examples. Applesauce is a source of potassium and vitamin C, while bananas and potatoes are rich in potassium, an electrolyte that can be depleted with diarrhea and vomiting. Baked or mashed potatoes are also soft and soothing for a sore throat. However, if diarrhea is a major symptom, be cautious with high-fiber fruits like apples with skin, berries, pears, and prunes, as these are better suited for constipation.
6. Plant-Based Protein Alternative: Tofu
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For those following a plant-based diet, tofu is a great alternative to baked chicken, turkey, or fatty fish. Tofu is part of the bland diet, has a soft texture, and is easy on the stomach when cooked without strong spices. It offers a source of protein and can be a comforting and digestible option when you’re not feeling well.
Comforting Foods for Cold and Flu Symptoms
Colds and flu often bring a different set of challenges, including sore throats, congestion, and body aches. Certain foods can help alleviate these symptoms and support your immune system.
7. Soothing Warmth: Soup
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Broth and clear soups are excellent for staying hydrated, especially when you have diarrhea or vomiting. The sodium in salty broths and soups can also help balance fluid levels. Beyond hydration, warm soups, particularly chicken soup, can help clear nasal congestion and loosen mucus, providing relief from stuffy noses associated with colds and upper respiratory infections. Creamy soups can also be soothing if you have a sore throat.
8. Throat-Soothing Relief: Hard Candies or Lozenges
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When a sore throat strikes, certain foods can coat and soothe the pain. Hard candies and lozenges help keep your throat moist and can provide temporary relief. Ginger-flavored hard candies may offer additional benefits, potentially reducing cold symptoms, including sore throat pain.
9. Anti-Inflammatory Power: Fatty Fish
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Fatty fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids, known for their anti-inflammatory properties. Omega-3s can help reduce inflammation in the body, which is often a source of aches and pains associated with colds and flu. By reducing inflammation, fatty fish may help alleviate body aches and even skin concerns like itching that can accompany allergies. Aim for 8-12 ounces of lower-mercury fatty fish per week when you are not pregnant to reap these benefits.
10. Immune-Boosting & Soothing: Golden Milk
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Golden milk, a traditional Indian drink made with turmeric and milk, may help alleviate cold and flu symptoms. Warm beverages like golden milk can help to clear a stuffy nose by soothing irritated and inflamed nasal blood vessels. Turmeric contains curcumin, a compound with antioxidant properties that may fight against infection-causing germs. Golden milk is also traditionally used to ease sore throats and reduce fever. When choosing turmeric powder, research brands to ensure they are low in lead.
11. Gut-Friendly: Low-Fat or Fat-Free Yogurt
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Yogurt, particularly low-fat or fat-free varieties, is a source of probiotics, beneficial bacteria that support gut health. Probiotics may help shorten the duration of diarrhea associated with some illnesses. If you are experiencing diarrhea or upset stomach, opt for low-fat or fat-free dairy products like yogurt, as full-fat dairy can sometimes worsen these symptoms. Greek yogurt can be a good alternative for those who have difficulty digesting lactose.
12. Hydrating and Refreshing: Popsicles
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Staying hydrated is crucial when you are sick, especially if you are losing fluids through diarrhea or vomiting. Popsicles are a tasty way to increase fluid intake and stay hydrated. Choose popsicles without fruit chunks, pulp, or yogurt to keep them easily digestible if your stomach is sensitive.
13. Fiber Boost for Constipation: Beans, Nuts, and Seeds
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If constipation is a symptom you are experiencing, high-fiber foods like beans, nuts, and seeds can help. Beans such as black beans, kidney beans, and soybeans are excellent sources of fiber. Nuts and seeds, including chia seeds, flaxseeds, and walnuts, also provide fiber and omega-3 fatty acids, which may help reduce inflammation if you have body aches or itching. Remember to drink plenty of fluids when increasing fiber intake.
14. Hydration is Key: Coffee, Tea, and Water
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While not food, staying hydrated is paramount when sick. Water is essential to prevent dehydration, especially if you have diarrhea or vomiting. It also keeps your throat moist, which can ease soreness. Aim for 8-10 cups of fluids daily, adjusting based on your activity level, environment, and health conditions. For ailments beyond dehydration, tea can be a great choice. Warm green tea can be soothing, even if it doesn’t stop a runny nose. Ginger tea, with its anti-inflammatory properties, may help ease nausea. Coffee, in small amounts, might help with migraines for some, but it can trigger them for others. Limit coffee intake to no more than two cups per day (around 200mg of caffeine).
Foods To Avoid When Sick
Just as some foods can help you feel better, others can worsen symptoms or hinder recovery. Knowing what to avoid is equally important.
Foods That Can Worsen Body Aches
- Dehydrating Beverages: Alcohol and excessive caffeine can worsen body aches by contributing to dehydration.
- Processed Foods: These can increase inflammation in the body, potentially exacerbating aches and pains.
Foods That Can Worsen Diarrhea
- Sugar Alcohols: Sugarless candies, gum, and products containing sugar alcohols like sorbitol can have a laxative effect, triggering or worsening diarrhea.
Foods That Can Trigger Headaches and Migraines
- Aged Cheeses: Contain tyramine, which can increase blood pressure and potentially trigger migraines.
- MSG (Monosodium Glutamate): Often found in sauces and soy sauce, MSG can be metabolized to glutamate, an excitatory neurotransmitter that might worsen headaches.
- Excessive Caffeine: Large amounts can trigger headaches in some individuals.
- Artificial Sweeteners: May contribute to headaches in susceptible people.
- Red Wine: Can be a migraine trigger for some.
Foods That Can Increase Runny Nose
- Dairy Products: May thicken phlegm and increase mucus production, potentially worsening a runny nose.
- Spicy Foods: Can cause an immediate runny nose in some individuals.
- Sugar: Can also contribute to a runny nose.
Foods That Can Irritate a Sore Throat
- Hard, Scratchy Foods: Granola, nuts, and potato chips can further irritate a sore throat.
- Acidic Foods: Citrus fruits and juices, tomatoes and tomato juice, and lemonade can worsen sore throat pain.
Foods That Can Upset Your Stomach
- Full-Fat Dairy Products: Can worsen nausea and diarrhea.
- Fried and Greasy Foods: Difficult to digest and can exacerbate nausea and diarrhea.
- Caffeinated Beverages: Can further upset an already sensitive stomach.
What To Do If You Can’t Keep Anything Down
If you are struggling to keep food or liquids down, try these tips to settle your stomach:
- Avoid Trigger Foods: Steer clear of full-fat dairy and spicy foods.
- Eliminate Stimulants: Avoid alcohol, caffeine, and cigarettes.
- Eat Small, Frequent Meals: Instead of large meals, opt for smaller portions throughout the day.
- Eat Early in the Evening: Finish your last meal at least two hours before bed.
- Sip Clear Liquids Slowly: Take small sips of water or other clear liquids.
- Chew Slowly and Take Small Bites: This can aid digestion and reduce stomach stress.
Seek medical attention if you are unable to keep down food or liquid, especially if accompanied by nausea and vomiting, as dehydration can become a serious concern.
When To Seek Medical Care
Consult a healthcare provider if your symptoms worsen, don’t improve with home care, or if you experience any of the following:
- Abdominal or chest pain
- Cold symptoms that worsen or don’t improve within 7-10 days
- Diarrhea that worsens or doesn’t improve in five days (two days for infants and children)
- Difficulty keeping food or liquids down
- Dizziness or weakness
- Reduced urination (no urination for 8 hours or more)
- Nausea lasting more than 48 hours or vomiting more than 3 times a day
- Unusual stool odor, color, blood, or mucus
- Trouble breathing
In Summary: Eating to Feel Better
Choosing the right foods when you are sick can significantly impact your comfort and recovery. Focus on easily digestible, symptom-soothing options, and stay well-hydrated. Listen to your body, avoid foods that worsen your symptoms, and don’t hesitate to seek medical advice when needed. By making informed food choices, you can support your body’s natural healing processes and get back on your feet faster.
Frequently Asked Questions
What should I eat if I have the flu?
Foods that can reduce inflammation, like fatty fish and leafy green vegetables, may help with flu-related body aches. Broths and soups are excellent for staying hydrated and can be comforting. Hard candies or lozenges can help with cough and sore throat.
What should I eat if I have a cold and sore throat?
Warm liquids like broths, soups, and teas can ease a sore throat and help with congestion. Staying hydrated is key to thinning mucus. Many foods that help with flu symptoms are also beneficial for colds and sore throats.
What are the worst foods to eat when sick?
The worst foods vary depending on your symptoms. Generally, avoid foods that worsen your specific symptoms. High-fiber foods can be problematic with diarrhea, nausea, and vomiting, while low-fiber foods are not helpful for constipation. Listen to your body and avoid foods that make you feel worse.
