When illness strikes, knowing what to eat can be as crucial as any medicine. Whether you’re battling a cold, the flu, or an upset stomach, the right foods can soothe your symptoms and fuel your body’s recovery. Conversely, the wrong choices can worsen your discomfort and prolong your sickness. This guide, crafted by foods.edu.vn’s culinary experts, dives into the Best Foods To Eat When Sick, ensuring you make informed decisions to get back on your feet faster.
1. Baked Chicken or Turkey Without Skin
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Image alt text: Healthy meal of baked skinless chicken breast on a white plate, ideal bland food for upset stomach.
If you’re experiencing diarrhea or an upset stomach, bland foods are your best friend. Instead of fasting, which can weaken your body further, opt for easily digestible options like lean meats. Baked chicken or turkey, prepared without the skin, are excellent choices. These lean proteins are gentle on your digestive system and provide the necessary strength to recover. Small, frequent meals of bland foods are ideal during periods of nausea or digestive distress.
2. Beans
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Image alt text: Assortment of dried beans including kidney, black, and soybeans, fiber-rich foods to relieve constipation.
For those struggling with constipation during illness, high-fiber foods can offer relief. Beans, including kidney beans, black beans, and soybeans, are packed with fiber, which helps soften stool when combined with adequate fluid intake. Fiber is essential for regulating bowel movements and easing discomfort associated with constipation.
Beyond fiber, beans are also a valuable source of magnesium. Magnesium plays a role in easing body aches and muscle soreness, common complaints when you’re unwell. Research indicates that magnesium may possess anti-inflammatory properties, which can be beneficial in reducing the aches and pains often triggered by infections.
3. Cereal and Oatmeal
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Image alt text: Bowl of warm oatmeal on a blue table, a high-fiber breakfast choice for digestive health and regularity.
If constipation is a symptom you’re facing, whole-grain cereals and oatmeal are excellent additions to your diet. Options like whole-grain oatmeal and bran flakes are rich in fiber, which is crucial for promoting regular bowel movements. It’s vital to remember to drink plenty of fluids when consuming high-fiber foods like oatmeal. Fluids are key to alleviating constipation and ensuring stool passes easily. Prune juice, a high-fiber beverage, is also a well-known natural remedy to soften stool and promote regularity.
4. Coffee, Tea, and Water
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Image alt text: Soothing tea in a glass mug with lemon, ginger, mint, and honey, remedies for cold and flu symptoms.
When sick, hydration is paramount. While not foods, coffee, tea, and especially water play critical roles in recovery. For headaches and migraines, caffeine’s effect is mixed. Some studies suggest small amounts of caffeine might ease migraines, while others indicate it can trigger them. It’s generally advised to limit caffeine intake to no more than 200 milligrams per day, roughly two cups of coffee.
For overall wellness during illness, tea, especially warm green tea, can be more beneficial than coffee. While it might not stop a runny nose, the warmth and soothing nature of tea can improve comfort. Ginger tea, in particular, is known for its anti-inflammatory properties, which can help ease nausea.
Water remains the most essential beverage when sick. It’s crucial to prevent dehydration, especially if you’re experiencing fluid loss from diarrhea or vomiting. Adequate water intake also keeps your throat moist, which can alleviate soreness. Health experts often recommend aiming for 8-10 cups of fluids daily, adjusting based on activity level, environment, health conditions, and weight.
5. Eggs
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Image alt text: Plate of soft scrambled eggs garnished with fresh herbs, part of a bland diet for digestive comfort.
Cooked eggs are a staple of the bland diet and are generally well-tolerated when you have diarrhea, nausea, or vomiting. Their gentle nature on the stomach makes them an ideal food when you’re feeling unwell. It’s recommended to eat smaller portions more frequently and chew your food slowly to further reduce stress on your stomach. The soft texture of cooked eggs also makes them easy to swallow if you have a sore throat.
6. Fatty Fish
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Image alt text: Grilled salmon fillet with lemon and vegetables on a black plate, rich in omega-3 fatty acids for inflammation reduction.
Fatty fish are excellent sources of omega-3 fatty acids, powerful nutrients that can help reduce inflammation in the body. Inflammation is a natural response to infection, often manifesting as pain, body aches, and even earaches. Omega-3s can play a crucial role in alleviating these symptoms by combating inflammation. They may also be beneficial for skin issues like itching, which can be associated with allergies.
Examples of fatty fish to include in your diet are:
- Herring
- Mackerel
- Salmon
- Sardines
- Tuna
The FDA recommends consuming 8-12 ounces of fish per week for general health, advising the selection of fish lower in mercury, especially for those who are not pregnant.
7. Fruits and Vegetables
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Image alt text: Colorful assortment of fresh fruits and vegetables, essential nutrients for recovery during illness.
Certain fruits and cooked vegetables are gentle on an upset stomach and provide essential nutrients often lost due to diarrhea or vomiting. Applesauce, bananas, and potatoes are particularly beneficial. Applesauce is a good source of potassium and vitamin C, though it contains less fiber than a whole apple. Bananas and potatoes are also rich in potassium, an electrolyte crucial for bodily functions. Baked or mashed potatoes offer a soft texture, making them easy to eat even with a sore throat.
However, caution is advised with high-fiber fruits if you’re experiencing diarrhea, nausea, or vomiting. Fruits like apples (especially with skin), berries, pears, and prunes are more suitable for constipation.
Emerging research suggests that polyphenols, found in green leafy vegetables like arugula, chard, collard greens, and kale, may also help reduce inflammation. While more research is needed, incorporating these vegetables may offer additional benefits when you’re sick.
8. Golden Milk
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Image alt text: Glass of golden milk with turmeric powder and honey, a traditional drink for cold and flu relief.
Golden milk, a traditional Indian hot drink made with turmeric and milk, is gaining popularity for its potential to alleviate cold and flu symptoms. Infections can cause nasal congestion by irritating and inflaming blood vessels in the nose. Warm beverages like golden milk can help relieve a stuffy nose. Traditionally, golden milk is also used to soothe sore throats and reduce fever.
Turmeric contains curcumin, a compound with antioxidant properties that may combat germs causing infections. Curcumin is responsible for turmeric’s vibrant yellow-orange color. When choosing turmeric powder, it’s advisable to research brands for lead content, as some powders have been found to contain high levels.
9. Hard Candies or Lozenges
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Image alt text: Bowl of menthol hard candies on a wooden table, soothing relief for a sore throat.
For a sore throat, certain foods can coat and soothe the pain. Hard candies and lozenges are effective in keeping the throat moist and reducing discomfort. Ginger-flavored hard candies may offer additional benefits in reducing cold symptoms, including sore throats.
10. Low-Fat or Fat-Free Yogurt
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Image alt text: Glass jars of low-fat yogurt, a source of probiotics for gut health and diarrhea relief.
Yogurt, particularly low-fat or fat-free varieties, is a good source of probiotics, beneficial bacteria that support gut health. Probiotics have been shown to potentially shorten the duration of diarrhea compared to other treatments. If you’re 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.
11. Nuts and Seeds
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Image alt text: Variety of nuts and seeds in jars and bowls, fiber and omega-3 rich snacks for constipation and inflammation.
Nuts and seeds are packed with fiber, making them beneficial for both alleviating and preventing constipation. Chia seeds, flaxseeds, and walnuts are also excellent sources of omega-3 fatty acids. These omega-3s can help reduce inflammation, which may be beneficial if you’re experiencing pain or itching during illness.
12. Popsicles
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Image alt text: Bowl of refreshing berry popsicles, hydrating and easy to digest when sick.
Preventing dehydration is crucial when you’re losing fluids due to diarrhea or vomiting. Popsicles, being primarily water-based, are a palatable way to stay hydrated. When choosing popsicles, opt for those without fruit chunks, pulp, or yogurt to ensure they are easily digestible and gentle on the stomach.
13. Refined White Flour
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Image alt text: Wooden plate of saltine crackers, bland refined carbohydrates to settle an upset stomach.
When nausea strikes, even thinking about food can be unappealing. However, certain foods can help calm stomach acids and ease symptoms. Foods made with refined white flour, such as bread, crackers, and pasta, are often effective in settling an upset stomach. Refined white rice is also low in fiber, bland, and starchy, making it easily digestible.
White rice and toast are components of the BRAT diet (Bananas, Rice, Applesauce, Toast), once commonly recommended for diarrhea and upset stomachs. While BRAT diet foods can be helpful in the short-term, long-term reliance on this diet is not advised as it lacks essential nutrients like fiber, protein, minerals, and vitamins. It’s better to modify the BRAT diet for short periods by pairing toast with easily digestible foods like clear broth, soup, oatmeal, or saltine crackers to ensure a more balanced nutrient intake.
14. Soup
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Image alt text: Comforting bowl of chicken soup with light broth, hydrating and soothing for cold and flu symptoms.
Broth and clear soups are excellent for staying hydrated, especially if you’re experiencing diarrhea or vomiting. The sodium content in salty broths and soups also helps balance fluid levels in the body.
Soups, particularly clear and chicken soups, can also help relieve congestion associated with upper respiratory infections (URIs) and earaches. They can help loosen mucus in nasal passages. Creamy, soft soups may be particularly soothing if you have a sore throat.
15. Tofu
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Image alt text: Blue bowl of baked tofu, a bland and plant-based protein source easy on the stomach when sick.
Tofu, part of the bland diet, is a versatile plant-based protein source. It can be an excellent substitute for baked chicken, turkey, or fatty fish, especially for those following a plant-based diet. Tofu’s soft consistency and mild flavor make it gentle on the stomach when cooked without strong spices.
Foods To Avoid When Sick
While certain foods can be beneficial when you’re sick, others can exacerbate symptoms and hinder recovery. Knowing what to avoid is as important as knowing what to eat.
Body Aches
Dehydrating beverages, particularly alcohol and caffeinated drinks, can worsen body aches. Processed foods may also increase inflammation, contributing to discomfort.
Diarrhea
Sugar-free candies, gums, and products containing sugar alcohols like sorbitol can trigger or worsen diarrhea. Sugar alcohols are poorly absorbed by the body and can have a laxative effect.
Headaches and Migraines
Aged cheeses, containing tyramine, may elevate blood pressure and trigger migraines. MSG, often found in sauces and soy sauce, metabolizes into glutamate, an excitatory neurotransmitter that can worsen headaches. Other foods to avoid include excessive caffeine, artificial sweeteners, and red wine.
Runny Nose
Dairy products might thicken phlegm and increase mucus production, potentially worsening a runny nose. Spicy foods and sugary items can also trigger an immediate runny nose in some individuals.
Sore Throat
Avoid hard, scratchy foods like granola, nuts, and potato chips, as they can irritate a sore throat. Acidic foods like citrus fruits and juices, as well as lemonade, may also worsen throat pain.
Upset Stomach
Full-fat dairy products and fried, greasy foods can worsen nausea and diarrhea. Caffeinated beverages should also be avoided as they can further irritate an upset stomach.
What To Do If You Can’t Keep Anything Down
If you’re struggling to keep food or liquids down, try these tips to settle your stomach:
- Avoid foods and drinks known to upset your stomach, such as full-fat dairy and spicy foods.
- Refrain from stimulants like alcohol, caffeine, and cigarettes.
- Eat small, frequent meals throughout the day instead of large ones.
- Finish your last meal at least two hours before bedtime.
- Sip water and clear liquids slowly and frequently.
- Take small bites and chew your food thoroughly.
If you continue to be unable to keep food or liquids down, especially if accompanied by persistent nausea and vomiting, it’s essential to seek medical advice. Dehydration is a significant risk if you can’t replenish lost fluids and nutrients.
When To Seek Medical Care
Consult a healthcare provider if your symptoms don’t improve or worsen with home care. Seek medical attention if you experience:
- Abdominal or chest pain
- Cold symptoms that worsen or don’t resolve within 7-10 days
- Diarrhea that worsens or doesn’t improve within five days (or two days for infants and children)
- Difficulty keeping food or liquids down
- Dizziness or weakness
- Reduced urination (no urination 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, color, blood, or mucus
- Trouble breathing
A Quick Review: Best Foods for Sickness
Choosing the right foods when you’re sick can significantly impact your comfort and recovery. Bland foods like refined white bread, crackers, and pasta are gentle on the stomach and helpful for diarrhea or vomiting. Foods that combat inflammation, such as fatty fish and green leafy vegetables, can alleviate cold and flu symptoms like body aches. Hydration is key, regardless of your symptoms, so remember to drink plenty of fluids, especially water. Listen to your body and adjust your diet based on your specific symptoms for the most effective recovery.
Frequently Asked Questions
– What should I eat if I have the flu?
Foods that may lessen inflammation and alleviate body aches associated with the flu include beans, fatty fish, and green leafy vegetables. Broths and soups are excellent for staying hydrated. Hard candies and lozenges can help with dry coughs and sore throats.
– 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. Staying well-hydrated helps thin mucus and keeps you comfortable.
– 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. For diarrhea, nausea, and vomiting, avoid high-fiber foods. If constipated, avoid low-fiber, refined foods. Pay attention to your body’s signals and avoid foods that make you feel worse.
