When illness strikes, knowing what to eat can significantly impact your recovery. Whether you’re battling a cold, the flu, or an upset stomach, the right foods can soothe symptoms, boost your immune system, and help you get back on your feet faster. Conversely, some foods can worsen your condition and prolong your discomfort. This guide, crafted by nutrition experts at foods.edu.vn, will walk you through the best Foods To Eat When Sick and what to avoid, ensuring you nourish your body back to health.
1. Baked Chicken or Turkey Without Skin
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Alt text: Bland diet option of baked chicken breast, a lean protein source easily digestible when feeling unwell.
If you’re experiencing digestive issues like diarrhea or an upset stomach, bland foods are your best friend. Lean meats like baked chicken or turkey, prepared without the skin, are easily digestible and less likely to irritate your sensitive system. These provide essential protein to help maintain your strength without putting undue stress on your digestive tract. Opt for small, frequent meals of baked or poached chicken or turkey to keep your energy levels up without overwhelming your stomach.
2. Beans
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Alt text: High fiber foods like dried beans, kidney beans, and black beans to aid digestion and relieve constipation.
While often associated with digestive discomfort in some, beans can be incredibly beneficial when you’re sick, particularly if constipation is a symptom. High-fiber foods like black beans, kidney beans, and soybeans can help soften stool and promote regular bowel movements, especially when paired with adequate fluid intake.
Beyond fiber, beans are a good source of magnesium. Magnesium plays a role in muscle relaxation and can help ease body aches and muscle soreness often associated with illness. Some research also suggests magnesium has anti-inflammatory properties, which can be beneficial in reducing the aches and pains that accompany infections.
3. Cereal and Oatmeal
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Alt text: Healthy breakfast option of whole-grain oatmeal, a source of fiber for regulating bowel movements during illness.
For those struggling with constipation during illness, whole-grain cereals like oatmeal and bran flakes are excellent choices. These are packed with fiber, which is crucial for regulating bowel movements and promoting digestive health. Remember, fiber works best when you’re well-hydrated, so ensure you drink plenty of fluids when consuming high-fiber meals like oatmeal. Prune juice is another high-fiber beverage that can effectively soften stool and ease constipation. A warm bowl of oatmeal can also be soothing and easy to digest when you have a cold or flu.
4. Coffee, Tea, and Water
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Alt text: Hydrating and comforting drinks: ginger tea, honey, lemon, and mint for soothing cold and flu symptoms.
Hydration is paramount when you’re unwell. Water, tea, and even coffee (in moderation) can play a role in your recovery. While high doses of caffeine can sometimes trigger migraines, small amounts might offer relief for some. However, it’s generally advisable to limit caffeine intake to no more than 200mg per day, roughly equivalent to two cups of coffee.
For overall wellness when sick, tea is often a better choice than coffee. Warm green tea, while it won’t stop a runny nose, can be incredibly soothing and help you feel more comfortable. Ginger tea, in particular, is known for its anti-inflammatory properties and can effectively ease nausea. Most importantly, remember to drink plenty of water to prevent dehydration, especially if you’re experiencing diarrhea or vomiting. Staying hydrated also keeps your throat moist, which is crucial when dealing with a sore throat. Aim for 8-10 cups of fluids daily, adjusting based on your activity level, environment, and overall health.
5. Eggs
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Alt text: Bland diet friendly scrambled eggs, a soft and protein-rich food suitable for nausea and sore throat.
Cooked eggs are a staple in a bland diet, making them easily tolerable if you’re dealing with diarrhea, nausea, or vomiting. They are a good source of protein and relatively gentle on the stomach. When you’re sick, eat smaller portions of eggs more frequently than usual and chew them slowly to reduce stress on your stomach. The soft texture of cooked eggs is also soothing for a sore throat. Scrambled, poached, or hard-boiled eggs are all good options.
6. Fatty Fish
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Alt text: Healthy fats from salmon with lemon and vegetables, rich in omega-3 fatty acids to combat inflammation during illness.
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, powerful nutrients known for their anti-inflammatory properties. Inflammation is a natural part of your body’s response to infection, often manifesting as pain, body aches, and even earaches. Omega-3s can help reduce this inflammation, potentially easing these discomforts. They may also alleviate skin issues like itching, which can be a symptom of allergies or illness.
Include fatty fish like herring, mackerel, salmon, sardines, and tuna in your diet when you’re sick. The FDA recommends 8-12 ounces of fish per week for general health, but even smaller portions can be beneficial when you’re recovering from illness. Always choose fish types that are lower in mercury.
7. Fruits and Vegetables
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Alt text: Variety of fruits and vegetables, essential for vitamins and nutrients to support immune function and recovery from illness.
Certain fruits and cooked vegetables are gentle on an upset stomach and provide essential nutrients you might lose 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 important electrolyte often depleted when you’re sick. Baked or mashed potatoes are soft and easy to swallow, making them a good choice for a sore throat.
However, be mindful of high-fiber fruits if you have diarrhea, nausea, or vomiting. Apples (especially with skin), berries, pears, and prunes, while healthy in general, are more suitable for constipation relief and might aggravate digestive upset when you’re experiencing other symptoms. Green leafy vegetables like arugula, chard, collard greens, and kale are rich in polyphenols, plant compounds that may also have anti-inflammatory effects, potentially aiding in recovery.
8. Golden Milk
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Alt text: Golden milk with turmeric, a warm and traditional Indian drink to soothe cold and flu symptoms.
Golden milk, a traditional Indian drink made from turmeric and milk (dairy or non-dairy), is a comforting and potentially beneficial beverage when you’re fighting a cold or flu. Warm drinks like golden milk can help alleviate a stuffy nose by soothing irritated and inflamed nasal blood vessels, making breathing easier. It’s also traditionally used to ease sore throats and reduce fever.
The key ingredient, turmeric, contains curcumin, a compound with antioxidant and anti-inflammatory properties that may help combat germs causing infections. When choosing turmeric powder, research brands to ensure they are free from contaminants like lead.
9. Hard Candies or Lozenges
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Alt text: Menthol hard candies for sore throat relief, keeping the throat moist and reducing pain.
When you have a sore throat, certain foods can act as a coating, providing soothing relief. Hard candies and lozenges help keep your throat moist, which can ease pain and irritation. Ginger-flavored hard candies may also offer additional benefits in reducing cold symptoms, including sore throat discomfort. Choose sugar-free options to avoid excess sugar intake, especially if you are also managing other health conditions.
10. Low-Fat or Fat-Free Yogurt
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Alt text: Low-fat yogurt in glass jars, a source of probiotics to support gut health and alleviate diarrhea symptoms.
Yogurt, particularly low-fat or fat-free varieties, is a good source of probiotics, beneficial bacteria that support gut health. Probiotics can be particularly helpful if you’re experiencing diarrhea, potentially shortening its duration compared to other treatments.
If you have diarrhea or an upset stomach, opt for low-fat or fat-free dairy products, including yogurt. Greek yogurt can be a good alternative if you have lactose sensitivities, as it tends to be lower in lactose than traditional yogurt. Look for yogurts with live and active cultures to maximize probiotic benefits.
11. Nuts and Seeds
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Alt text: Nuts and seeds, including chia seeds and walnuts, rich in fiber and omega-3s for digestive health and reducing inflammation.
Nuts and seeds are nutrient-dense snacks that can be beneficial when you are sick, especially if constipation is an issue. They are packed with fiber, which aids in both preventing and relieving constipation. Chia seeds, flaxseeds, and walnuts are also excellent sources of omega-3 fatty acids, contributing to reduced inflammation if you’re experiencing pain or itching associated with illness. However, if you are experiencing nausea or diarrhea, it’s best to avoid nuts and seeds until your digestive system settles, as their high fiber and fat content can be harder to digest during these times.
12. Popsicles
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Alt text: Hydrating popsicles with berries, a refreshing way to stay hydrated and soothe a sore throat during illness.
Staying hydrated is critical when you’re sick, especially if you’re losing fluids due to diarrhea or vomiting. Popsicles are a palatable way to increase your fluid intake. Opt for popsicles made primarily of water and fruit juice without chunks of fruit, pulp, or yogurt, which can be harder to digest when your stomach is sensitive. The coldness of popsicles can also be soothing for a sore throat.
13. Refined White Flour Products
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Alt text: Bland foods like saltine crackers, made from refined white flour, easy on the stomach and helpful for nausea.
When nausea strikes, even thinking about food can be unappealing. However, certain bland foods can help settle your stomach by absorbing stomach acids. Products made from refined white flour like bread, crackers, and pasta are often well-tolerated. Refined white rice is also low in fiber, bland, and starchy, making it easy on the digestive system.
White rice, toast, bananas, and applesauce form the BRAT diet, previously commonly recommended for diarrhea and upset stomachs. While the BRAT diet can offer short-term relief, its long-term use is not advised as it lacks essential nutrients. Modify the BRAT diet approach by pairing toast or crackers with easily digestible foods like clear broth, soup, or oatmeal for more balanced nutrition during recovery.
14. Soup
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Alt text: Chicken soup with clear broth, a hydrating and comforting meal for colds and flu, aiding in decongestion.
Broth and clear soups are excellent for staying hydrated when you have diarrhea or vomiting. The sodium content in salty broths and soups also helps balance your fluid levels. Chicken soup, in particular, is a classic remedy for colds and flu. The warmth and steam can help clear nasal congestion, and the broth keeps you hydrated. Creamy soups, if well-tolerated, can be soothing for a sore throat due to their smooth texture.
15. Tofu
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Alt text: Baked tofu cubes, a bland and plant-based protein source, easy to digest and suitable for vegetarian diets when sick.
Tofu, a plant-based protein, is another bland food option that can be a good substitute for baked chicken, turkey, or fatty fish, especially if you follow a vegetarian or vegan diet. Its soft consistency and mild flavor make it easy on the stomach when cooked without strong spices. Tofu can be baked, pan-fried lightly, or added to soups for a protein boost when you’re feeling unwell.
Foods To Avoid When Sick
While certain foods can soothe symptoms, others can exacerbate them and hinder your recovery. Knowing what to avoid is just as important as knowing what to eat when sick.
Body Aches
Avoid beverages that can dehydrate you, such as alcohol and excessive caffeine, as dehydration can worsen body aches. Processed foods are also best to avoid as they can promote inflammation in the body, potentially intensifying aches and pains.
Diarrhea
Steer clear of sugar-free candies, gum, and products containing sugar alcohols like sorbitol. Sugar alcohols are poorly absorbed by the body and can have a laxative effect, triggering or worsening diarrhea.
Headaches and Migraines
Certain foods can trigger or worsen 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, metabolizes into glutamate, an excitatory neurotransmitter that might exacerbate headaches. Limit large amounts of caffeine, artificial sweeteners, and red wine as well, as these can also be headache triggers for some individuals.
Runny Nose
Dairy products may thicken phlegm and increase mucus production in some people, potentially worsening a runny nose. Spicy foods and sugary foods can also trigger an immediate runny nose in some individuals. Pay attention to your body’s response and adjust your diet accordingly.
Sore Throat
Avoid hard, scratchy foods like granola, nuts, and potato chips, as these can further irritate a sore throat. Acidic foods and juices, including citrus fruits and lemonade, can also worsen sore throat pain.
Upset Stomach
Full-fat dairy products, fried foods, and greasy foods are difficult to digest and 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.
- Eliminate 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 other clear liquids slowly and frequently.
- Take small bites of food and chew slowly.
If you consistently cannot keep food or liquid down, especially if accompanied by persistent nausea and vomiting, seek medical advice to prevent dehydration and other complications.
When To Seek Medical Care
Consult a healthcare provider if your symptoms do not improve or worsen with home care. Seek medical attention if you experience:
- 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 (not urinating for eight hours or more)
- Nausea lasting over 48 hours or vomiting more than three times in a day
- Stool with unusual odor, color, blood, or mucus
- Trouble breathing
A Quick Review: Best Foods When Sick
Choosing the right foods when you’re sick can significantly impact your comfort and recovery. Bland, easily digestible foods are ideal for upset stomachs, while nutrient-rich options support your immune system. Hydration is key, regardless of your symptoms. Listen to your body, and adjust your diet based on your specific symptoms and tolerance.
Frequently Asked Questions
What should I eat if I have the flu?
When you have the flu, focus on foods that reduce inflammation and ease symptoms like body aches. Beans, fatty fish, and green leafy vegetables can be beneficial. Hydration is crucial, so opt for broths and soups. Hard candies or lozenges can help soothe a cough and sore throat.
What should I eat if I have a cold and sore throat?
Many of the same foods recommended for the flu are also helpful for colds and sore throats. Warm liquids like broths, soups, and teas can relieve congestion and soothe a sore throat. Staying hydrated is vital to thin mucus and promote overall comfort. Soft foods like mashed potatoes and scrambled eggs are also easy to swallow with a sore throat.
What are the worst foods to eat when sick?
The worst foods to eat when sick depend on your specific symptoms. Listen to your body and avoid foods that worsen your discomfort. In general, avoid high-fiber foods if you have diarrhea, nausea, or vomiting. Conversely, if you’re constipated, avoid low-fiber refined foods. Pay attention to how your body reacts to different foods and make informed choices to support your recovery.
