Key Takeaways
- Eating when you’re sick is generally better than skipping food altogether, since proper nutrition supports immune function.
- The **BRAT diet—bananas, rice, applesauce, and toast—**may be recommended for an upset stomach. Yogurt and citrus fruits may also help support immunity and soothe a sore throat.
- Zinc-rich foods, such as oysters, crab, and chicken, may help regulate the immune response and provide anti-inflammatory benefits.
- Staying hydrated is important when you’re sick. Choose clear fluids and herbal teas, while limiting greasy foods, dairy, alcohol, and caffeine if they worsen your symptoms.
When you’re under the weather, eating may be the last thing you want to do—especially if nausea or a lack of appetite makes food unappealing. But going without nourishment can make it harder to support your body while it recovers.
There’s plenty of advice about what you should or shouldn’t eat during a cold, flu, or stomach bug, but not all of it is backed by evidence. You may have heard everything from “feed a cold, starve a fever” to claims that dairy increases mucus or that ginger ale can settle an upset stomach. Then there’s the familiar BRAT diet.
The important basics are to give your body adequate nutrition and drink enough fluids while you’re sick. Proper nourishment helps support immune function, so we asked health experts which foods may be helpful during illness and which ones may be better to avoid.
What to eat when you’re sick
Even when you don’t have much of an appetite, getting some nutrition can help support your body while it fights an infection. Experts generally recommend trying to eat when you can rather than intentionally going without food during a fever or viral illness.
Foods that may help
The BRAT diet: Bananas, rice, applesauce, and toast are bland, easy-to-digest options that may be especially helpful when you have an upset stomach or diarrhea. Other gentle choices can include oatmeal, watermelon, and steamed or baked chicken.
Yogurt: Its smooth texture may be soothing for a sore throat, while its live cultures provide probiotics. Yogurt also supplies protein, which can help maintain energy and strength.
Citrus fruits: Oranges, grapefruit, and clementines provide vitamin C and other nutrients that support immune function. Other vitamin C-rich options include kale, cantaloupe, kiwi, strawberries, and mango.
Zinc-rich foods: Oysters, crab, chicken, lean meats, chickpeas, baked beans, and yogurt provide zinc, which plays an important role in immune function.
What to drink
Clear fluids: Staying hydrated is particularly important if you have a fever, vomiting, or diarrhea. Water, broth, and other fluids can help replace lost fluids. Some sports drinks may also help, although they can contain substantial amounts of sugar or sodium.
Herbal tea: Warm teas can provide fluids while potentially soothing certain symptoms. Peppermint may help with congestion, ginger may ease nausea, and some herbal teas may help soothe a stuffy nose. Watch for added sugar in commercial varieties.
Foods and drinks to limit
Greasy foods: Fried foods, pizza, and other oily meals can be harder to digest, particularly when your stomach is already upset.
Dairy: Dairy does not necessarily cause your body to produce more mucus, but milk, cheese, and ice cream may be harder to tolerate when you’re sick.
Alcohol and caffeine: Both can contribute to dehydration, which is especially concerning if you’re already losing fluids through vomiting, diarrhea, or fever. Alcohol can also interact with certain medications.
The bottom line
You don’t need to force yourself to eat a large meal when you’re sick. Focus on fluids first and eat whatever you can comfortably tolerate. Bland foods, fruit, yogurt, and nutrient-rich options can help provide energy and support your body’s recovery.
Source: SingleCare