The right foods to eat when you’re sick can do so much more than give you energy. They can help you feel better, get better faster, or stay hydrated as you recover.
When you’re under the weather, eating may be one of the last things on your mind. However, the following 15 foods can support your recovery.
Chicken soup has been a go-to for sickness for generations — and for good reason. It’s an easy-to-eat source of vitamins, minerals, calories, and protein, which are nutrients your body
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Homemade chicken soup made from bone broth is also rich in collagen and nutrients that may help promote recovery — although there’s not enough research on bone broth’s effects on immune health to back up these claims.
Like chicken soup, broths are excellent sources of fluid and electrolytes that can be helpful when you’re sick. When hot, they may also help relieve sinus congestion.
Additionally, bone broths are rich in collagen and amino acids (building blocks of protein) from animal bones, which may help promote a faster recovery, although research is still lacking.
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If you need to follow a salt-restricted diet, choose low sodium or no-salt-added broths if buying premade broths from the grocery store.
According to a 2016 study, aged garlic extract supplements may enhance immune function and decrease the severity of colds and the flu.
Adding garlic to food when you’re sick can both add flavor and make your food even more effective at fighting off cold or flu symptoms.
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It also contains a bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use energy source for your body.
Found that coconut water causes more bloating than other electrolyte beverages. It might be a good idea to start slowly if you’ve never tried it.
Just like chicken soup, hot tea acts as a natural decongestant. The tea needs to be hot to help relieve congestion, but it shouldn’t be so hot that it further irritates your throat.
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Use fresh ginger in cooking, brew some ginger tea, or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor.
However, you should avoid spicy foods if you already have an upset stomach. Studies show that spicy food can cause bloating, pain, and nausea in some people.
And fast-acting carbs. The potassium in bananas can also help replenish your electrolyte stores since potassium is one of the key electrolytes your body needs.
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Another benefit of bananas is the soluble fiber they contain. Soluble fiber becomes a gel in the presence of liquid, so it can help
Instead of buying artificially flavored oatmeal with lots of added sugar, consider adding a small amount of honey or fruit to rolled or steel-cut oats for even more health benefits.
Suggests that probiotic dairy products like yogurt can help both children and adults get colds less often, heal faster when sick, and take fewer antibiotics.
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If you feel that dairy products make your congestion worse, you may consider other probiotic foods (like kombucha) or a probiotic supplement instead.
Studies show that fruit extracts high in anthocyanins can prevent common viruses and bacteria from attaching to cells. They also stimulate your body’s immune response.
Of 14 studies noted that flavonoid supplements, which are made from specific antioxidants found in fruit, were linked to a 40% reduction in the number of days people were sick with a cold. However, the researchers cautioned that the results were unclear.
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Add some fruit to a bowl of oatmeal or yogurt for more health benefits, or blend frozen fruit into a cold smoothie that soothes your throat.
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They’re a great food to eat when sick because they provide calories, vitamins, and minerals your body needs. They’re also soft, relatively bland, and easy to eat.
Add spinach to an omelet for a quick, nutrient-packed, protein-rich meal. You can also try tossing a handful of kale into a fruit smoothie. Most leafy greens also make excellent additions to soup, which is another great choice when you’re sick.
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Salmon is also a good source of many vitamins and minerals, including vitamin D, which many people don’t get enough of. Vitamin D also plays a
Children often have a different taste palate than adults. While the principles are the same for kids — stay hydrated and nourished — some of the food choices may differ. It’s essential they replenish their nutrients, so it’s most important to select foods they will eat.
Ultimately, what’s best for you to eat and drink will depend on your specific illness and symptoms. Here are some common questions about specific situations.
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If you’re experiencing nausea or a stomach bug, opt for dry, starchy foods like crackers and toast. It’s also best to stick to water or other nonalcoholic clear drinks.
Many of the options mentioned above, like broths and fruits, are beneficial if you have the flu. Staying hydrated and nourished when sick with flu is important, so simple, nutrient-filled meals are best. Depending on your symptoms, you may also want to choose soft, warm foods to soothe a sore throat.
Which foods you avoid when sick may depend on your specific symptoms. You’ll want to stay away from foods that worsen symptoms. In many cases, this includes foods high in fat or sugar.
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Resting, staying hydrated, and getting proper nutrition are some of the most important things you can do to feel better and recover faster when sick.
While no food alone is likely to cure sickness, eating the right foods may help support your immune system and relieve certain symptoms.
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Before changing your diet in any significant way, please speak with a health professional to make sure it’s the best decision for you.
A decent amount of research (although with less-than-massive sample sizes) suggests that the diet can lead to weight loss and improved blood sugar levels. No wonder everyone and their aunt seems to be jumping on the IF bandwagon.
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Is also important. Should you be downing pints of ice cream and bags of chips in between fasts? Probably not. That’s why we’ve come up with a list of the best foods to include in your IF life.
With intermittent fasting, you’ll want to stick to your fasting and eating windows each day. There’s less of a focus on WHAT to eat, although it’s still important.
Basically, the best foods to eat while intermittent fasting are the best foods to eat no matter what. They include things like avocado, potatoes, cruciferous veggies, fish, seafood, whole grains, nuts, and fermented foods. It’s also key to remember water as a part of your daily routine.
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“There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, ” says Lauren Harris-Pincus, RDN, author of
But Mary Purdy, RDN, chair of Dietitians in Integrative and Functional Medicine, counters by advising that “the benefits [of IF] are not likely to accompany consistent meals of Big Macs.”
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
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“Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, ” suggests Pincus.
Purdy adds, “My recommendations wouldn’t be very different from the foods I might normally suggest for improved health — high fiber, unprocessed, whole foods that offer variety and flavor.”
Water is central to the health of basically every major organ in your body. You’d be foolish to avoid this as part of your fast. Your organs are pretty important for, ya know, being alive.
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The amount of water each person should drink varies based on sex, height, weight, activity level, and climate. But a good measure is the color of your urine. You want it to be pale yellow at all times.
Dark yellow urine suggests dehydration, which can cause headaches, fatigue, and lightheadedness. Couple that with limited food and you’ve got a recipe for disaster — or, at the very least, really dark pee.
If the thought of plain water doesn’t excite you, add a squeeze of lemon juice, a few mint leaves, or some cucumber slices to your water.
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It may seem counterintuitive to eat the highest-calorie fruit while trying to lose weight. But, because of their high unsaturated fat content, avocados will keep you full during even the fastiest of fasting periods.
Full. Your body gives off signals that it has enough food and isn’t about to go into emergency starvation mode. Unsaturated fats keep these signals going for longer, even if you feel a bit hungry in the middle of a fasting
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