When illness strikes, your appetite might wane, and the thought of food can be unappealing. However, providing your body with the right nutrients is crucial for recovery. Knowing what Food To Eat When Sick, and equally importantly, what to avoid, can significantly influence how quickly you bounce back. This guide will walk you through the best food choices to soothe your symptoms and support your body’s healing process.
1. Baked Chicken or Turkey Without Skin
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When nausea or an upset stomach takes hold, the idea of eating might be the last thing on your mind. Yet, prolonged fasting isn’t always the answer. Instead, opt for bland, easily digestible foods like lean meats. Baked chicken or turkey, without the skin, are excellent choices. These lean proteins are gentle on your digestive system, minimizing the chances of further stomach irritation. Small, frequent meals of these bland options can provide your body with the necessary strength to recover without overwhelming it.
2. Beans
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Constipation can be another unpleasant symptom of illness. High-fiber foods are your allies in this situation. They work by softening stool, especially when paired with adequate fluid intake. Beans, including varieties like black beans, kidney beans, and soybeans, are packed with fiber. Incorporating beans into your diet can help regulate bowel movements and ease constipation.
Beyond fiber, beans are also a good source of magnesium. Magnesium plays a role in easing muscle aches and body pains, common companions to infections. Research suggests magnesium possesses anti-inflammatory properties, potentially reducing the inflammation that contributes to aches and pains during illness.
3. Cereal and Oatmeal
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Continuing with the theme of constipation relief, whole-grain cereals and oatmeal are beneficial food to eat when sick. These options are rich in fiber, aiding in the regulation of bowel movements. Bran flake cereals and whole-grain oatmeal are particularly effective. It’s crucial to remember to drink plenty of fluids when consuming high-fiber meals like oatmeal. Fluids are essential for alleviating constipation and ensuring stool passes easily. Prune juice, a high-fiber beverage, is another option that can help soften stool.
4. Coffee, Tea, and Water
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When considering drinks to consume when sick, hydration takes center stage. Water, tea, and even coffee (in moderation) can play supportive roles. While the effects of caffeine on migraines are debated, with some studies suggesting potential relief in small doses but triggers in others, it’s wise to limit caffeine intake to no more than 200 milligrams, or about two cups of coffee, per day.
For overall wellness during illness, tea often emerges as a superior choice to coffee. Warm green tea, while not a direct remedy for a runny nose, can provide soothing comfort. Ginger tea, known for its anti-inflammatory properties, can be particularly effective in easing nausea.
Regardless of your beverage choice, staying hydrated is paramount, especially if you’re experiencing fluid loss from diarrhea or vomiting. Adequate water intake also prevents throat dryness, which can exacerbate soreness. Health experts generally recommend aiming for 8-10 cups of fluids daily, though individual needs can vary based on activity level, environment, health conditions, and weight.
5. Eggs
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Cooked eggs are a cornerstone of the bland diet, making them a well-tolerated food to eat when sick, particularly if you are dealing with diarrhea, nausea, or vomiting. Their gentle nature on the stomach is beneficial during digestive upset. Opt for smaller portions and more frequent meals of cooked eggs. Chewing slowly further aids digestion by reducing stress on your stomach. The soft texture of cooked eggs is also soothing for a sore throat, adding to their appeal when you’re feeling unwell.
6. Fatty Fish
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Fatty fish stands out as a valuable food to eat when sick due to its richness in omega-3 fatty acids. Omega-3s are renowned for their anti-inflammatory properties, which are crucial when your body is fighting off an infection. Inflammation is a key indicator that your body is working to eliminate an infection, and pain, such as body aches or earaches, is a common manifestation of this process. Omega-3s can help mitigate these inflammatory responses. Furthermore, they may also alleviate skin issues like itching, which can be associated with allergy symptoms.
Examples of fatty fish include:
- Herring
- Mackerel
- Salmon
- Sardines
- Tuna
For adults who are not pregnant, the Food and Drug Administration (FDA) recommends 8-12 ounces of fish per week. When choosing fatty fish, prioritize options that are lower in mercury.
7. Fruits and Vegetables
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Certain fruits and cooked vegetables are gentle on an upset stomach and provide essential nutrients that can be lost due to diarrhea or vomiting. Applesauce, bananas, and potatoes are excellent choices. Applesauce is a source of potassium and vitamin C, though it contains less fiber than a whole apple with the peel. Bananas and potatoes are also potassium powerhouses. Baked or mashed potatoes are soft and easy to swallow, making them suitable if you have a sore throat.
However, if you are experiencing diarrhea, nausea, or vomiting, be mindful of fruits high in fiber. Apples (especially with the skin), berries, pears, and prunes, while beneficial for constipation, might be less suitable during these conditions.
Interestingly, research has explored the anti-inflammatory potential of polyphenols, plant compounds found in green leafy vegetables like arugula, chard, collard greens, and kale. While one study was conducted in vitro (in a lab setting), it suggested that polyphenols may contribute to reducing inflammation.
8. Golden Milk
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Golden milk, a traditional Indian warm beverage made with turmeric and milk, is gaining recognition for its potential to alleviate cold and flu symptoms. Infections can irritate and inflame the blood vessels in your nose, leading to congestion and breathing difficulties. Warm drinks like golden milk can help relieve a stuffy nose. Traditionally, golden milk is also consumed to soothe sore throats and reduce fever.
The key ingredient, turmeric, contains curcumin, a pigment that gives turmeric its distinctive yellowish-orange color. Curcumin possesses antioxidant properties that may combat germs causing infections. When choosing turmeric powder, it is advisable to research brands, as some have been found to contain high levels of lead.
9. Hard Candies or Lozenges
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When a sore throat strikes, certain foods can provide a soothing coating and pain relief. Hard candies or lozenges are effective for keeping your throat moist and reducing discomfort. Ginger-flavored hard candies might offer additional benefits in reducing cold symptoms, including sore throat pain.
10. Low-Fat or Fat-Free Yogurt
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Yogurt, particularly low-fat or fat-free varieties, is a valuable food to eat when sick due to its probiotic content. Probiotics are beneficial bacteria that support gut health. They may aid in alleviating diarrhea, potentially shortening its duration compared to other treatments. If you are experiencing diarrhea or an upset stomach, opt for low-fat or fat-free dairy products like yogurt. Greek yogurt can be a suitable alternative for those who have difficulty digesting lactose, a sugar found in traditional yogurt.
11. Nuts and Seeds
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Nuts and seeds are nutrient-dense food to eat when sick, offering a combination of fiber and omega-3 fatty acids. Their fiber content can help prevent and relieve constipation. Chia seeds, flaxseeds, and walnuts are particularly rich in omega-3s, which, as previously mentioned, can reduce inflammation and potentially alleviate pain or itching associated with illness.
12. Popsicles
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Maintaining hydration is crucial when you are sick, especially if you are losing fluids through diarrhea or vomiting. Popsicles, being primarily water-based, can be a palatable way to stay hydrated. Choose popsicles without fruit chunks, pulp, or yogurt to ensure they are gentle on your stomach.
13. Refined White Flour
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When queasiness sets in, even the thought of food can be off-putting. However, certain foods can help ease symptoms by calming stomach acids. Foods made with refined white flour, such as bread, crackers, and pasta, can be gentle on your stomach. Refined white rice, being low in fiber, bland, and starchy, is also easily digestible.
White rice and toast are components of the BRAT diet (bananas, rice, applesauce, toast), previously recommended for diarrhea and upset stomachs. However, prolonged adherence to the BRAT diet is not advised due to its lack of essential nutrients like fiber, protein, minerals, and vitamins. It is better to modify the BRAT diet for short-term relief by pairing toast with stomach-friendly options like clear broth or soup, oatmeal, or saltine crackers. Ensure you aim for a balanced intake of carbohydrates, fats, and protein as you recover.
14. Soup
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Broth and clear soups are excellent for maintaining hydration when experiencing diarrhea or vomiting. The sodium content in salty broths and soups also helps balance fluid levels. Soups, particularly clear and chicken soups, can aid in loosening mucus in nasal passages, which can be beneficial for upper respiratory infections (URIs) and earaches that often accompany them. Creamy, soft soups can be soothing if you have a sore throat. Chicken soup, in particular, has long been recognized as a comforting and beneficial food to eat when sick.
15. Tofu
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Tofu, a part of the bland diet, serves as a versatile plant-based protein option. For those following a plant-based diet, tofu can substitute for baked chicken, turkey, or fatty fish when sick. Its soft consistency and mild flavor make it easy on the stomach, especially when cooked without strong spices.
Foods To Avoid
While certain foods can alleviate symptoms, others can exacerbate them or trigger new discomforts when you are sick. Being aware of foods to avoid can contribute to a smoother recovery.
Body Aches
Dehydrating beverages, notably alcohol and caffeine, can worsen body aches. Processed foods may contribute to increased inflammation, potentially amplifying body pain.
Diarrhea
Sugarless candies, gum, and products containing sugar alcohols like sorbitol can trigger or worsen diarrhea. Sugar alcohols are poorly absorbed by the body, which can lead to a laxative effect.
Headaches and Migraines
Aged cheeses, containing tyramine, may elevate blood pressure and potentially trigger migraines. MSG, often found in sauces and soy sauce, metabolizes into glutamate, an excitatory neurotransmitter in the brain, which might worsen headaches. Other foods to avoid include excessive caffeine, artificial sweeteners, and red wine.
Runny Nose
Dairy products may thicken phlegm and stimulate mucus production, potentially worsening a runny nose. Spicy foods and sugary foods can also cause an immediate runny nose in some individuals.
Sore Throat
Avoid hard, scratchy foods like granola, nuts, and potato chips, as they can irritate an already sensitive sore throat. Acidic juices from fruits and their juices, as well as lemonade, may also aggravate a sore throat.
Upset Stomach
Full-fat dairy products and fried, greasy foods can worsen nausea and increase diarrhea. Caffeinated beverages should also be avoided when experiencing an upset stomach.
What To Do if You Can’t Keep Anything Down
If you are struggling to keep food or liquids down, these tips might help settle your stomach:
- Avoid foods and drinks known to upset your stomach, such as full-fat dairy and spicy foods.
- Refrain from stimulants, including alcohol, caffeine, and cigarettes.
- Opt for small, frequent meals throughout the day rather than large ones.
- Finish your last meal at least two hours before bedtime.
- Sip water and other clear liquids slowly and in small amounts.
- Take small bites of food and chew them thoroughly.
If you continue to be unable to keep down food or liquid, especially if accompanied by persistent nausea and vomiting, it is important to seek medical advice. Dehydration is a significant risk if you cannot replenish fluids lost through vomiting.
When To Seek Care
It is advisable to contact a healthcare provider if your symptoms do not improve with home care or if they worsen. Seek medical attention if you experience:
- Abdominal or chest pain
- Cold symptoms that worsen or do not resolve within 7-10 days
- Diarrhea that worsens or does not improve within five days (or two days for infants and children)
- Difficulty keeping food or liquids down
- Dizziness or weakness
- Reduced urination (not urinating for eight hours or more)
- Nausea lasting more than 48 hours or vomiting occurring three or more times in a day
- Stool with unusual odor or color, or containing blood or mucus
- Trouble breathing
A Quick Review
Choosing the right food to eat when sick can significantly impact your comfort and recovery. Certain foods and drinks can ease symptoms and potentially shorten the duration of illness. Others, however, may aggravate symptoms.
For digestive upset like diarrhea or vomiting, bland options like refined white bread, crackers, and pasta are gentle on the stomach. To combat inflammation associated with colds and flu, incorporate anti-inflammatory foods like fatty fish and green leafy vegetables. Staying well-hydrated is crucial regardless of your specific symptoms; prioritize drinking plenty of fluids, especially water.
Frequently Asked Questions
What should I eat if I have the flu?
To alleviate flu symptoms, focus on foods that reduce inflammation and provide hydration. Beans, fatty fish, and green leafy vegetables can help lessen inflammation and body aches. Broths and soups are excellent for hydration and can be soothing. Hard candies or lozenges can ease a dry cough and sore throat.
What should I eat if I have a cold and sore throat?
Many of the same foods that help with flu symptoms are also beneficial for colds and sore throats. Warm liquids like broths, soups, and teas can relieve nasal congestion and soothe a sore throat. Adequate fluid intake helps thin mucus and maintain hydration.
What are the worst foods to eat when sick?
The worst foods to eat when sick are symptom-dependent. Pay attention to your body’s signals and avoid foods that worsen your symptoms. If you have diarrhea, nausea, or vomiting, avoid high-fiber foods, raw vegetables, and whole grains. Conversely, if you are constipated, steer clear of low-fiber foods like refined white flour.
