Does It Really Matter What You Eat When You're Sick? (2024)

What to eat when you are sick depends on your symptoms. For example, a bland diet—including bread, cooked vegetables, eggs, and soup—may be ideal for a short period if you have diarrhea and vomiting. In contrast, high-fiber foods like fruit and whole grains help alleviate constipation.

It's also important to know what foods may prolong or worsen your symptoms if you are sick. Read on to learn what foods may alleviate your symptoms and what foods to avoid.

The Truth Behind the ‘Feed a Cold, Starve a Fever’ Saying

Does It Really Matter What You Eat When You're Sick? (1)

You may not have an appetite if you have diarrhea or an upset stomach. Instead of fasting, try eating bland foods like lean meats. Your body easily digests bland foods, so they do not irritate your stomach. For example, try eating small meals of baked chicken or turkey without skin.

2. Beans

Does It Really Matter What You Eat When You're Sick? (2)

High-fiber foods help alleviate constipation by softening your stool when you drink adequate fluid. Beans, including black and kidney beans and soybeans, are a source of fiber.

Dried beans are also a source of magnesium, which helps ease body and muscle aches. Some evidence suggests that magnesium reduces inflammation, which often causes aches and pains when an infection occurs.

Does It Really Matter What You Eat When You're Sick? (3)

Choose whole-grain oatmeal and bran flake cereals if you have constipation. Those cereals have fiber that helps regulate your bowel movements. Just remember to drink plenty of fluids with high-fiber meals like oatmeal. Fluids help alleviate constipation by making your stool easy to pass. For example, prune juice is a high-fiber beverage that helps soften your stool.

4. Coffee, Tea, and Water

Does It Really Matter What You Eat When You're Sick? (4)

Some evidence suggests that small doses of caffeine may alleviate some migraines but trigger them in others. A review published in 2020 found that there's not enough evidence to say whether caffeine cures migraines. The researchers advised not drinking more than 200 milligrams (mg), or two cups of coffee, per day.

For other ailments, opt for tea instead of coffee. Drinking warm green tea may not slow the drip if you have a runny nose, but a soothing tea might help you feel better. Ginger tea may soothe your stomach. Ginger contains anti-inflammatory properties that may ease nausea.

Although it's not food, remember to drink plenty of water if you lose a lot of fluids from diarrhea or vomiting to avoid dehydration. Drinking water also prevents your throat from drying out, which may worsen soreness. Experts advise drinking eight to 10 cups of liquids, primarily water, daily. Your fluid needs may depend on your activity level, environment, health conditions, and weight.

Does It Really Matter What You Eat When You're Sick? (5)

Cooked eggs are part of the bland diet, so you might tolerate them if you have diarrhea, nausea, or vomiting. Remember to eat more frequently, in smaller portions than usual. Slowly chewing your eggs helps reduce stress on your stomach. Cooked eggs are also soft, which might be easy on a sore throat.

6. Fatty Fish

Does It Really Matter What You Eat When You're Sick? (6)

Fatty fish are sources of omega-3 fatty acids. Omega-3s help reduce inflammation, a sign that your body is getting rid of an infection like a cold or the flu. One of the most common signs of inflammation is pain, such as body aches or earaches. Some evidence suggests that omega-3s may also alleviate skin concerns like itching, which may be an allergy symptom.

Fatty fish include:

Herring
Mackerel
Salmon
Sardines
Tuna

If you are pregnant or breastfeeding, the FDA recommends you consume between 8 and 12 ounces of fish per week and choose fish types lower in mercury.

Does It Really Matter What You Eat When You're Sick? (7)

Some fruits and cooked vegetables are easy on an upset stomach. For example, applesauce, bananas, and potatoes provide essential nutrients you may lose if you have diarrhea or vomiting. Applesauce is a source of potassium and vitamin C but has less fiber than an apple with a peel. Bananas and potatoes also pack potassium potassium. Baked or mashed potatoes are also soft enough to eat if you have a sore throat.

Be wary of certain fruits that are high in fiber if you have diarrhea, nausea, or vomiting. Apples, especially with the skin on, berries, pears, and prunes, are more suitable for treating constipation.

A study published in 2018—conducted in vitro (in a lab rather than in humans)—found that polyphenols, or plant compounds in green leafy vegetables, may reduce inflammation that causes aches and pains while sick. Green leafy vegetables include arugula,chard, collard greens, and kale.

8. Golden Milk

Does It Really Matter What You Eat When You're Sick? (8)

Golden milk is a traditional hot drink in India—made from turmeric (a spice) and milk—which may help reduce cold and flu symptoms. Infections can irritate and inflame your nose's blood vessels, making breathing hard. Warm beverages like golden milk can alleviate a stuffy nose. People also traditionally drink golden milk to ease a sore throat and reduce fever.

Research has found that curcumin has antioxidant properties that may work against bacteria, fungi, and viruses that cause infections. Curcumin is a pigment that gives turmeric its bright yellowish-orange color. Research the brand of turmeric powder you choose, as globally, some turmeric powders have had high levels of lead.

Does It Really Matter What You Eat When You're Sick? (9)

Certain foods can coat your throat and soothe the pain if you have a sore throat. Try keeping your throat moist with hard candies or lozenges. For example, hard candies made with ginger may help reduce cold symptoms, including a sore throat.

10. Low-Fat or Fat-Free Yogurt

Does It Really Matter What You Eat When You're Sick? (10)

Yogurt is a source of probiotics, or bacteria that support gut health. Probiotics may help alleviate diarrhea one day quicker than other treatments.

12. Popsicles

Does It Really Matter What You Eat When You're Sick? (12)

Preventing dehydration is essential if you lose a lot of fluids due to diarrhea or vomiting. Eating foods with water, such as popsicles, helps keep you hydrated. Opt for popsicles that do not have chunks of fruit, pulp, or yogurt.

Does It Really Matter What You Eat When You're Sick? (13)

Feeling queasy makes all foods sound unappealing, but the right ones can ease symptoms by calming stomach acids. For example, bread, crackers, and pasta made with refined white flour may settle your stomach. Refined white rice is low-fiber, bland, and starchy, making it easy on the stomach.

White rice and toast are part of the BRAT diet, which also includes bananas and applesauce. Experts previously advised following the BRAT diet helps treat diarrhea and an upset stomach. Research has found that the long-term use of the BRAT diet may be harmful since it lacks essential nutrients like fiber, protein, minerals, and vitamins.

Instead, ensure that you consume a balanced, healthy amount of carbs, fats, and protein by modifying the BRAT diet for a short period. For example, try pairing toast with foods that will not irritate your stomach, such as clear broth or soup, oatmeal, or saltine crackers.

14. Soup

Does It Really Matter What You Eat When You're Sick? (14)

Broth and clear soups help keep you hydrated if you have diarrhea or vomiting. The sodium in salty broths and soups balances your fluid levels.

You might ease an earache, which often occurs with upper respiratory infections, with foods that clear up congestion. Clear and chicken soups help loosen up mucus in nasal passages. Soft, creamy soups may also be tolerable if you have a sore throat.

Does It Really Matter What You Eat When You're Sick? (15)

Tofu, part of the bland diet, can substitute for baked chicken or turkey and fatty fish if you follow a plant-based diet. Tofu has a soft consistency and is easy on your stomach if you cook it without spices.

What To Do When You Start Feeling Sick

Foods To Avoid

Some foods help alleviate certain symptoms when you are sick but trigger or worsen other symptoms. For example, high-fiber foods help treat constipation but may worsen diarrhea, nausea, and vomiting, and vice versa.

Knowing what foods to avoid when you are sick can help you feel better. You may want to avoid the following foods to help shorten your recovery process:

Body aches: Beverages that dehydrate you, particularly alcohol and caffeine, can worsen body aches. Processed foods may increase inflammation.
Diarrhea: Sugarless candy, gum, and other products containing sorbitol or other sugar alcohol can trigger or worsen diarrhea in some people. Your body poorly absorbs sugar alcohol, which may cause a laxative effect.
Headaches and migraines: Aged cheeses that contain tyramine may increase your blood pressure, which can trigger migraines. Your body metabolizes MSG, often found in sauces and soy sauce, to glutamate. This excitatory neurotransmitter in your brain may worsen headaches. Other foods to avoid are large amounts of caffeine, artificial sweeteners, and red wine.
Runny nose: Dairy products may thicken your phlegm and trigger mucus production. Spicy foods and sugar may cause an immediate runny nose.
Sore throat: Avoid hard, scratchy foods like granola, nuts, and potato chips, which can irritate a sore throat. The acidic juices in many fruits and vegetables and their juices and lemonade may also aggravate a sore throat.

Upset stomach: Caffeine, full-fat dairy products, and fried and greasy foods may worsen nausea and increase diarrhea if you are not feeling well.

Try some of these tips to help settle your stomach enough to keep food and liquid down if you are not feeling well:

Avoid foods and drinks that upset your stomach, such as full-fat dairy and spicy foods.
Avoid stimulants, such as alcohol, caffeine, and cigarettes
Eat small meals more frequently throughout the day.
Finish your last meal at least two hours before going to bed.
Sip water and other clear liquids slowly.
Take small bites and chew slowly.

It's important to see a healthcare provider if you cannot keep any food or liquid down, especially if you have nausea and vomiting. You risk dehydration if you cannot replenish the nutrients you lose from vomiting.

When To Contact a Healthcare Provider

Contact a healthcare provider if your symptoms, including diarrhea, fever nausea, and vomiting, do not get better or worsen with at-home care. Let a healthcare provider know if you have:

Abdominal and chest pain
An inability to keep any food or liquid down
Cold symptoms that worsen or do not go away within seven to 10 days
Diarrhea that worsens or does not get better in five days (two days in infants and children)
Dizziness and weakness
Have not urinated for eight hours or more
Nausea for more than 48 hours or vomiting that occurs three or more times in one day
Stool that has an unusual odor or color, blood, or mucus
Trouble breathing

Consuming certain drinks and foods when sick may ease your symptoms and shorten your recovery process.Keep in mind that some drinks and foods may reduce symptoms in some people but aggravate them in others.

Refined white bread, crackers, and pasta are easy on your stomach if you have diarrhea or vomiting. Foods that reduce inflammation, such as fatty fish and green leafy vegetables, may alleviate cold and flu-related symptoms like body aches. Staying hydrated is essential, no matter your symptoms. Remember to drink plenty of fluids, especially water.

FAQs

Frequently Asked Questions

1. What should I eat if I have the flu?

Beans, fatty fish, and green leafy vegetables might lessen inflammation and alleviate body aches, a common flu symptom. It's also essential that you drink plenty of liquids if you have the flu, so broths and soups might be optimal choices. Hard candies and lozenges might reduce a dry cough and sore throat.
2. What should I eat if I have a cold and sore throat?

Many of the same foods and drinks that alleviate flu symptoms also help with a cold and sore throat. Warm liquids, like broths, soups, and teas, may relieve a stuffy nose and ease a sore throat. Getting plenty of fluids helps thin out your mucus and keeps you hydrated.
3. What are the worst foods to eat when sick?

The worst foods to eat if you are sick depends on your symptoms. Listen to your body, and avoid food that makes you feel worse.
For example, you'll want to avoid high-fiber foods, such as raw vegetables and whole grains, if you have diarrhea, nausea, and vomiting. In contrast, those foods will help alleviate constipation. You'll want to steer clear of low-fiber foods like refined white flour if you have constipation.