10 Foods Nutritionists Rely on When They’re Sick
Discover the essential foods nutrition experts turn to for comfort, healing, and immunity when illness strikes.
When illness strikes, mealtimes become more than a source of sustenance—they are an opportunity to nurture the body and support healing. Registered dietitians and nutritionists know that certain foods offer real relief: from soothing a sore throat to calming an upset stomach or gently boosting immunity. This guide explores ten foods that experts consistently turn to when they’re feeling under the weather, what makes each effective, and how you can use them for both comfort and recovery.
Why Food Choices Matter When Sick
Eating the right foods when sick isn’t just about taste or tradition. Illness often alters your appetite, increases your nutritional needs, and can impact how your digestive system works. Choosing easy-to-digest, nutrient-rich foods can:
- Support the immune system
- Ease digestive discomfort
- Provide energy during recovery
- Help you stay hydrated
Below, discover the top ten foods nutritionists recommend (and eat themselves) when illness strikes.
1. Chicken Soup
Chicken soup is a classic comfort food for good reason. The warm broth helps keep you hydrated, soothes a sore or scratchy throat, and the steam can ease congestion. Chicken is an easy-to-digest source of protein, vital for helping your body heal. When loaded with vegetables, chicken soup also provides vitamins, minerals, and antioxidants that help support your immune system.
- Hydration: Broth replaces lost fluids and electrolytes.
- Nutrients: Contains vitamin-rich veggies and lean protein.
- Soothing effect: Steam helps relieve nasal congestion.
For best effect, opt for homemade or low-sodium soup loaded with carrots, celery, onions, garlic, and leafy greens.
2. Ginger Tea
Ginger is a time-honored remedy for nausea and digestive upset. Sipping hot ginger tea can help reduce queasiness, ease a sore throat, and warm the body if you have chills. Ginger’s anti-inflammatory properties also offer mild relief for body aches common with fevers or infections.
- Steep sliced fresh ginger in boiling water for 10 minutes and sip slowly.
- For extra benefit, add a teaspoon of honey for soothing and mild antimicrobial properties.
Nutritionists advise ginger tea especially for colds, flu, or digestive complaints.
3. Bananas
Bananas are a go-to for anyone with an upset stomach, nausea, or diarrhea. They’re soft, easy to swallow, and gentle on the digestive tract. The potassium in bananas helps replenish lost electrolytes, making them ideal for sick days. As part of the BRAT diet (Bananas, Rice, Applesauce, Toast), they’re often recommended by health professionals for acute stomach issues.
- Easy to digest and rarely cause irritation.
- Contain vitamins B6 and C to further support recovery.
4. Toast
Plain toast or dry crackers are a staple when your stomach is unsettled. Bland, low-fiber starches are less likely to trigger nausea or diarrhea and can help settle your digestive system after vomiting or an upset belly. Toast also helps keep up energy without overwhelming your system.
- Choose whole grain toast when possible for extra nutrients.
- Avoid rich, buttery toppings until your stomach feels better.
5. Applesauce
Applesauce is mild, easy to eat, and packed with carbohydrates for quick energy when your appetite wanes. Its pectin content can help ease diarrhea, and it makes swallowing easier if you have a sore throat. Look for unsweetened varieties to avoid excess sugar.
- Mild in flavor and not harsh on a tender mouth or throat.
- Can be combined with cinnamon for additional flavor and anti-inflammatory effects.
- Part of the BRAT diet for gastrointestinal illness.
6. Rice
Plain white rice is another staple of the BRAT diet and a favorite for nutritionists dealing with stomach flu or gastroenteritis. Rice is easy to digest, non-irritating, and provides sustained energy. Mixing rice with a little broth or steamed vegetables makes it even more nourishing and easy to swallow.
- Pair with a little lean chicken or turkey when appetite improves.
- Brown rice offers more nutrients but may be harder to digest during the worst symptoms.
7. Herbal Teas
Herbal teas like peppermint, chamomile, and lemon balm are favored for their soothing effects. Warm, caffeine-free teas keep you hydrated, ease a sore throat, and can calm nausea or stomach cramps. Each herbal blend brings different healing properties:
- Peppermint: Calms nausea and relaxes digestive muscles.
- Chamomile: Reduces inflammation and promotes rest.
- Lemon balm: May ease stress and mild headaches.
Sweeten with raw honey for extra throat relief and mild antibacterial benefits.
8. Oatmeal
Oatmeal is a wholesome choice for breakfast or a light meal when sick. Its soluble fiber (beta-glucans) supports gut health and can lower cholesterol. Oatmeal is also filling, easy to digest, and can be topped with fruits or gentle spices for added nutrients and comfort.
- Choose plain oats and prepare with water or milk.
- Top with soft fruits like mashed bananas or cooked apples for variety.
9. Yogurt
Yogurt with live active cultures is an expert-recommended pick for people recovering from stomach bugs, antibiotics, or general malaise. The probiotics in yogurt help restore healthy intestinal flora, while its protein content aids muscle repair and satiety. Plain Greek yogurt is especially nutritious and can be softened with a little honey or ripe fruit if your throat aches.
- Look for unsweetened, full-fat or low-fat varieties.
- Avoid yogurts with excess sugar or artificial additives.
10. Citrus Fruits
Citrus fruits like oranges, grapefruits, and tangerines are packed with vitamin C, folate, antioxidants, and fluids. While they may be too acidic for those with sore throats, citrus juice or segments are excellent for hydration, immune function, and energy. They’re also high in flavonoids that can help defend against viruses and inflammation.
- Try pulpy orange juice, slices of ripe orange, or lemon added to tea.
- Don’t combine with dairy if it irritates your throat or stomach.
Additional Expert Tips for Eating When Sick
- Hydrate constantly: Drink water, broth, herbal teas, or electrolyte drinks, especially if you have a fever, vomiting, or diarrhea.
- Eat small amounts: Frequent, small portions are easier on the digestive system than large meals.
- Listen to your body: Respect your cravings, but avoid foods that cause discomfort or aggravate symptoms.
Foods and Drinks to Avoid When Sick
- Alcohol: Weakens immunity and dehydrates.
- Caffeinated drinks: Can interfere with rest; may worsen dehydration.
- Fried or fatty foods: Harder to digest, may upset the stomach further.
- Highly processed foods: Lack essential nutrients for healing.
Quick Reference Table: Foods and Their Benefits
| Food | Benefit | Best For |
|---|---|---|
| Chicken Soup | Hydration, protein, immune support | Colds, flu |
| Ginger Tea | Relieves nausea, anti-inflammatory | Digestive upset, sore throat |
| Bananas | Gentle, replenishes potassium | Upset stomach, diarrhea |
| Toast | Easy to digest, energy | Nausea, low appetite |
| Applesauce | Soothing, pectin soothes diarrhea | Digestive issues, sore throat |
| Rice | Bland, sustained energy | Stomach flu, nausea |
| Herbal Teas | Calming, hydration | Throat irritation, mild fever |
| Oatmeal | Comforting, fiber for gut health | Mild illness, breakfast |
| Yogurt | Probiotics, protein | Antibiotic recovery, gut repair |
| Citrus Fruits | Vitamin C, hydration | Colds, immune boost |
Frequently Asked Questions (FAQs)
Q: Should I eat if I have no appetite when I’m sick?
A: Listen to your body—eating small amounts of easy-to-digest foods can help provide energy and nutrients for healing. Focus on staying hydrated and nibbling as tolerated.
Q: What if I have a sore throat and can’t swallow?
A: Try warm broths, applesauce, yogurt, and herbal teas. Smooth, cool foods like pudding or smoothies may be soothing as well.
Q: Can I eat dairy when I’m sick?
A: For most people, low-fat dairy like yogurt is fine and can even help restore gut flora. However, if dairy aggravates your symptoms, especially congestion or nausea, skip it until you feel better.
Q: Is it okay to eat fruit when sick?
A: Yes! Fruits provide antioxidants and fluids. Soft, non-acidic fruits like bananas or applesauce are easy on a sore mouth or throat. Avoid acidic citrus if it causes discomfort.
Q: What are signs I should call a doctor instead of relying on home remedies?
A: Seek medical advice for severe dehydration, high fever lasting more than three days, difficulty breathing, chest pain, or persistent vomiting/diarrhea.
Conclusion: Building a Healing Pantry
Knowing what to eat when you’re sick empowers you to recover more comfortably and quickly. Stocking up on these nutritionist-approved foods before illness strikes is a simple act of self-care that can make a real difference. Choose gentle, nourishing foods, stay hydrated, and listen to your body’s signals to support a smoother recovery—just as the experts do.
