What to Eat When You're Sick, According to a Dietitian

We've all had one of those days where you wake up feeling like you've swallowed a cactus, your head seems to have been occupied by a noisy amateur rock band, and your body feels like it's just completed an unplanned marathon. Saying those two dreaded words, "I'm sick," is a phrase nobody wants to utter. And figuring out what to eat when sick with a cold or the flu or COVID can feel downright overwhelming.

As a registered dietitian, I like to keep certain groceries on-hand in case an illness enters my home. With a school-aged child living with us and respiratory infections on the rise, welcoming an illness during cold and flu season is inevitable. So what are the best foods to eat when sick? It can be hard to figure out what to eat when you have the flu and no appetite or when you have a cold and cough.

While no food will cure an illness, fortunately there are certain foods (and not just soup!) that can help make feeling under the weather a little more comfortable. Along with resting, taking medicine recommended by your doc, and drinking ample fluids, here are some items I'm keeping on-hand this cold and flu season so I don't have to make a frantic grocery store run when my family is under the weather. Ready to feel better? Read on for best foods to eat when sick.

Bananas
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Bananas

Consumption of bananas when sick can be beneficial due to their easy digestibility and nutrient-rich composition. They are a great source of potassium, an essential mineral that helps maintain fluid balance, nerve function, and muscle contractions, which can be depleted during times of sickness. Additionally, bananas contain vitamin B6, which aids in creating feel-good neurotransmitters that help with mood regulation. Moreover, being a good source of simple carbohydrates, they provide quick energy and are generally gentle on the stomach.

Chicken Noodle Soup
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Chicken Noodle Soup

There is nothing quite like chicken noodle soup when you are feeling under the weather. And some data actually shows that chicken soup may help treat respiratory infections. Hydrating, satisfying, and containing natural electrolytes, this classic sick food is a must for when you are feeling under the weather.

Maple Water
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Maple Water

During a stomach bug, vomiting and diarrhea can lead to a significant loss of fluids and essential electrolytes such as sodium, potassium, and chloride. This loss can disrupt the body's normal function and lead to dehydration. Electrolyte-filled drinks not only replenish lost fluids but also restore the body's electrolyte balance, aiding recovery and preventing complications like fatigue, muscle weakness, and more severe cases of dehydration.

Drink Simple Maple Water is a brand-favorite solution of mine that can help replenish electrolytes with no added sugar. Made from the sap of the maple tree, this beverage option is refreshing, hydrating, and offers a slightly sweet taste that is utterly satisfying.


Prunes
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Prunes

Eating prunes when you are sick is a great food-based way to help manage constipation that may result from medications you are taking. With 3 grams of naturally occurring fiber per serving, these sweet and juicy morsels can help to support a healthy gut and help you reach your daily fiber goals. And getting enough fiber – especially on days when you don't have much of an appetite – is key to preventing constipation. Prunes and prune juice are also naturally high in sorbitol, which helps create a natural laxative effect.


Yogurt
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Yogurt

This calcium-rich dairy product provides a good source of protein that can help repair body tissues. Yogurt's hallmark benefit lies in its probiotics — beneficial bacteria that promote gut health. These good bacteria can help strengthen the immune system, enhance digestion, and even alleviate symptoms of common gastrointestinal issues such as diarrhea, which can accompany certain illnesses. Moreover, yogurt is easy on the stomach and can be a nutritious food choice if you have a reduced appetite.

Soda Crackers
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Soda Crackers

Consuming bland foods such as saltines can be beneficial when managing a stomach bug. Saltines, or soda crackers, are easy to digest and can help absorb excess stomach acid, making them a common recommendation for those experiencing nausea or upset stomach. Furthermore, their salt content can contribute to replenishing lost sodium, one of the vital electrolytes mentioned earlier. However, it's important to remember that while saltines can mitigate some stomach bug symptoms, they should be part of a larger recovery plan that includes plenty of fluids and rest.


Fruit Pops
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Fruit Pops

Fruit pops can be a welcomed treat when feeling under the weather. Between the soothing effect a cold pop can have on your throat to the hydration that a pop can offer if you don't feel like drinking, having a pop made with quality ingredients can be an easy thing to enjoy when you are sick.


White Bread/Toast
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White Bread/Toast

Sometimes, all you can stomach when you are sick is some dry white toast. While eating refined grains is typically not encouraged, when you are feeling under the weather, it can be a lifesaver.

Dave's Killer Bread White Done Right ($6) is made with five different varieties of grains, 10 grams of whole grains, and no artificial ingredients if you are looking for a white bread with some additional nutrients. It is also certified USDA Organic, non-GMO project verified, and free of high fructose corn syrup and bleached flour.


Lemons
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Lemons

Lemon intake has been shown to have a protective effect against respiratory infection. It is common to add lemon juice and honey to tea for a soothing effect. Plus, they are an excellent source of Vitamin C, a nutrient that is known for supporting a healthy immune system.

Ginger Ale
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Ginger Ale

Ginger is a natural remedy that may help combat nausea. If you are feeling queasy, some find that sipping on ginger ale (preferably a little flat and at room temp) may help you feel a little better.

But, there's a caveat to this recommendation. Some ginger ales on our grocery shelves are made with zero real ginger. To avoid that, I opt for OLIPOP Ginger Ale ($3) — it's made with real ginger and it only contains 5 grams of sugar which is far less than the typical 32 grams of added sugar found in traditional ginger ales.


Orange Juice
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Orange Juice

Orange Juice is a fridge staple — especially right now during cold and flu season. OJ is a natural source of vitamin C and hydrating nutrients, and data shows it can help manage inflammation (which may, in turn, support immune health).

For OJ with some extra immune support, Uncle Matt's Ultimate Immune Orange Juice ($7) kicks it up a notch as an immune support powerhouse made with organic orange juice, black elderberry, 300% of your daily dose of vitamin C, 50% vitamin D and 25% zinc.


Tea
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Tea

Drinking tea when you're sick can provide various health benefits, aiding in recovery. The warmth of the brew can soothe a sore throat, break up congestion, and even relieve headaches. Certain types of tea, such as green or herbal varieties, are packed with antioxidants and anti-inflammatory properties that boost the immune system. Chamomile tea, specifically, can promote sleep and relaxation, while ginger tea is famous for its anti-nausea effects.

Licorice root tea is a popular choice when feeling under the weather, too. This is due to its antiviral and antimicrobial properties which can aid in alleviating symptoms of common illnesses such as the cold or flu. It is known to soothe sore throats and also assists in reducing inflammation.

Mint tea may offer some benefits as well. Inhaling the natural menthol found in mint tea may help promote decongestion and soothe a sore throat.


Applesauce
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Applesauce

Applesauce is often recommended when you're sick due to its gentle nature on the digestive system. It's a part of the BRAT (Bananas, Rice, Applesauce, Toast) diet, often suggested for those experiencing gastrointestinal issues because of their potential binding effect. Applesauce provides essential nutrients like dietary fiber and vitamin C, which support the immune system. Moreover, its smooth texture and sweetness make consuming easier when one has a poor appetite, ensuring the body gets the necessary energy to fight illness.


Turkey Breast
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Turkey Breast

Sliced turkey is often recommended as a food choice when you're feeling under the weather due to its high protein content. Protein is crucial for the body's immune function, aiding in the production of antibodies that help fight off infections. Additionally, turkey is a source of vitamins and minerals like zinc, which also play a significant role in supporting the immune system.

Honey
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Honey

Honey possesses remarkably beneficial medicinal properties that can aid in alleviating symptoms of common illnesses. Its natural antioxidants, enzymes, and antibacterial properties make it an ideal therapeutic remedy for a sore throat or cough, often experienced during sickness. Honey soothes the inflamed throat lining, reduces cough frequency, and improves sleep. Furthermore, it helps in boosting the body's immune system, facilitating quicker recovery. Honey should not be given to children under one year of age due to the risk of botulism.

A study published in The British Medical Journal compared honey to standard medical treatments for upper respiratory tract infection symptoms, including cough frequency, cough severity, sleep difficulty, and congestion.

Results showed that using honey for symptom relief appeared more effective than other common remedies, including antibiotics. Honey showed more benefits than taking cough suppressants, too.