[7 MIN READ]
In this article:
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It’s not a myth that there are certain foods that help you feel better when you’re sick. Our Providence expert gives you a list of some foods and recipes.
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Pedialyte is a great choice for an electrolyte drink and has less sugar than Gatorade.
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Avoid greasy or fried foods when you have a common cold or fever, because they can upset your stomach.
We’re well into the 21st century and have access to all the information we need, thanks to the internet. Yet when some people get sick, they still fall back on taking advice from the old saying: “Feed a cold, starve a fever.”
That saying is just not true, says Debrin Cohen, MS, RD, CNSC, a registered dietitian with Providence. “Whether you have a cold or a fever,” she says, “your body needs energy and nutrients from food and fluids to fight illness and heal. Even if you’re not very hungry, you should prioritize hydration and try to eat small amounts of nutrient-rich foods. Skipping meals can slow down your recovery and make you feel worse.”
The question, then, is what are the best foods you should eat when you’re sick? Here, Providence offers some guidance.
What to eat when you’re sick
It’s important to note that there’s just a small amount of scientific data to tell us which foods are effective. That’s why there’s one thing to keep in mind above all: people go through illness in different ways, so it follows that they process food differently as well. What helps one unwell person may not help another.
Remember that your body — especially your immune system — needs some form of nourishment when you’re ill. Don’t force the food if you’re nauseous or you have no appetite, but if you can, try to hydrate and put calories into your body. Your immune system needs the nutrients.
When you’re feeling under the weather, go for foods and drinks that may help you feel better. These three are a good start.
Chicken soup
For centuries, loving grandmothers have been giving the comfort food chicken soup to ailing kiddos (and willing adults) — and it’s a smart move. Here’s why chicken soup (and chicken noodle soup) rightfully tops the list of foods to try when you’re sick:
- Helps keep you hydrated. Staying hydrated with liquids, whether it’s water or the broth in soup, can ease headaches and cold symptoms, and help you absorb nutrients from the foods you eat. Most importantly, fluids keep you from experiencing dehydration, which can make you feel worse than you already do. “If you have a cold,” says Cohen, “warm, soothing foods like low-sodium chicken broth and soup, herbal teas and citrus fruits can help you stay hydrated while also supporting your immune system.”
- Supplies needed nutrients. Your body needs more nourishment than ever when you’re sick. The liquid form makes it easy to take in essential protein, minerals, vitamins and calories. The protein in the chicken helps fight bacterial and viral infections, and your body’s immune system cells and antibodies rely on protein to be most effective.
- Clears mucus. Over the years, studies have shown that chicken soup is a natural decongestant, which is great for a stuffy nose. The chicken in the soup contains an amino acid called cysteine that breaks apart the mucus and has anti-inflammatory and anti-viral effects. Increasing hydration also helps to thin and clear mucus.
Broths
Like their cousin, chicken soup, broths provide the hydration your body needs when you’re sick. Bone broth is a basic, very nutritious stock that’s made from simmered animal bones and connective tissue. A good broth may offer other healing benefits, too.
- Serves as a natural decongestant. Drink broths while they’re hot and your body benefits from the hot steam to help decongest it.
- Provides flavor and essential nutrients. A good broth is flavorful and contains needed calories, minerals and vitamins.
- Offers more benefits if made from scratch. If you’re up to it (or have a caring family member or friend), make your own broth. It may help even more because it has more calories, protein and nutrients than canned soup. Better yet, it can have lower sodium if you make it yourself. Try these simple recipes — one meat and one vegetable — to start.
Bone broth recipe (courtesy Healthline)
- 2–3 pounds of chicken bones
- 1 gallon of water
- 2 tablespoons apple cider vinegar
- 1 onion (optional)
- 4 garlic cloves (optional)
- 1 teaspoon of salt and/or pepper (optional)
Directions:
- Put bones and vegetables in a big, stainless steel pot.
- Pour water into the pot so it covers the contents. Add the vinegar, and then raise the temperature to bring to a boil.
- Reduce heat, add salt and pepper, and then let simmer for 4-24 hours (the longer it simmers, the tastier and more nutrient-dense it will be).
- Allow the broth to cool and then strain the solids out. Now it’s ready.
You can also add other meat, veggies or spices to your broth, such as parsley, bay leaves, carrots, celery, ginger, lemon rinds and liver.
Store the broth in an airtight container in the fridge for up to five days, or in the freezer for up to three months.
Vegetable broth recipe (courtesy of The Spruce Eats)
- 1 onion (chopped)
- 2 stalks celery (chopped)
- 1 carrot (chopped)
- 1 medium potato (chopped into large chunks)
- Optional: 1/3 cup mushrooms (chopped in half)
- 3 to 4 cloves garlic (crushed or whole)
- 3 bay leaves
- 1 tablespoon soy sauce
- 8 cups water
- 1 dash of salt
- 1 dash of pepper
Directions:
- Place all the ingredients in a large pot and bring to a boil.
- Reduce the heat and let your vegetable broth simmer for at least an hour, covered with a lid.
- Once your broth is done cooking, strain out the vegetables and garlic and remove the bay leaves.
Store the broth in an airtight container in the fridge for up to four days, or in the freezer for up to six months.
Electrolytes
Electrolytes, such as sodium and potassium, can help you feel better by regulating fluid balance and supporting muscle and nerve function. In short, they can help you stay hydrated — like water, but even better when you’re dehydrated. “If you have a fever, it’s important to drink lots of fluids like water, electrolyte solutions and brothy soups,” says Cohen.
Doctors recommend the electrolyte solution Pedialyte if you’re experiencing vomiting and diarrhea. It contains the right balance of electrolytes and sugars for optimal absorption. While sports drinks like Gatorade have electrolytes, they also have a high amount of sugar, which can cause an upset stomach.
Ginger
Ginger has a long history of use as a medicine because it:
- Contains gingerol. This bioactive compound is responsible for much of ginger’s benefits as a natural medicine. Research shows it has powerful anti-inflammatory effects. Fresh ginger may be effective against common respiratory infections caused by certain viruses.
- Fights nausea. Ginger is well-known as a way to settle a queasy stomach. It contains compounds that help the digestive system and speed up the process of emptying the stomach internally, which calms and soothes it.
- Makes a great hot tea. Be sure to use real ginger if you brew tea. Store-bought ginger tea should have the real thing to help you see the benefits. Ginger ale, a long-time home remedy for nausea, will also do the job — again, as long as it contains real ginger and not just flavoring.
Foods to avoid when you’re sick
Some foods can make you feel worse when you're sick, Cohen says, so it’s best to avoid them.
“Greasy, fried and spicy foods can upset your stomach,” she says. “Drinks with caffeine, like coffee or energy drinks, can make you more dehydrated. Sugary foods can lower your energy and make it harder for your body to fight off illness.”
Try to stick with bland foods and smaller, lighter meals, like plain Greek yogurt, rice, or toast with nut butter and banana. These foods are easier to digest when you don’t feel well.
Myths about food during illness
Over the years, Cohen says she has heard a number of myths about food during illness — many of which are not true.
Myth 1: Dairy products make mucus worse.
Fact: “This has not been proven,” says Cohen. “Unless dairy upsets your stomach, it can be a good source of protein and calories when you’re not eating much.”
Myth 2: Drinking orange juice will cure a cold.
Fact: It would be nice to think that you have some control over when your cold ends. However, says Cohen, “while vitamin C supports immune health, it’s not a cure.”
Ultimately, what to eat when you have a cold or are sick is up to you — but remember to eat at least something, and keep pushing the fluids.
Contributing caregiver
Debrin Cohen, MS, RD, CNSC, is a registered dietitian with Providence.
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This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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