When appetite falters during illness, the body still requires fuel and specific nutrients to support recovery. Strategic food choices provide gentle calories and help manage uncomfortable symptoms, offering both comfort and sustenance. Selecting foods that are bland and simple helps the body allocate resources toward fighting the infection rather than processing complex meals.
The Role of Hydration and Electrolytes
Maintaining adequate fluid levels is necessary when the body is under stress from an infection, especially with symptoms like fever, sweating, or vomiting. Fever and sweating lead to rapid fluid loss, and plain water alone may not be sufficient for comprehensive rehydration. Electrolytes, such as sodium, potassium, and chloride, are minerals that help regulate the fluid balance inside and outside of cells. Electrolyte-rich liquids are useful for replenishing these lost minerals, which are important for nerve and muscle function.
Broths, whether chicken or vegetable, serve as excellent sources of fluid, sodium, and other trace minerals. Warm liquids like broth can also help to thin mucus, making it easier to expel. Natural electrolyte solutions, such as diluted fruit juices or specialized rehydration drinks, help restore the body’s balance of fluids and salts. Magnesium, a specific electrolyte, plays a role in supporting immune function and regulating inflammation.
Gentle Nutrition for Sustained Energy
When the digestive system is compromised, providing easily digestible calories prevents the body from becoming overly fatigued. Bland, low-fiber foods are ideal because they require minimal effort to process, supplying necessary energy without irritating the stomach. Simple carbohydrates, such as white rice, plain toast, and crackers, are quickly converted into glucose, providing immediate fuel for the body’s processes. This strategy of gentle feeding supports the sustained energy required for immune activity.
The components of the traditional BRAT diet—Bananas, Rice, Applesauce, and Toast—are effective for their binding and low-fat properties. Bananas contain pectin, a starch that can help solidify stools, while rice and toast are non-irritating to the stomach lining. While this diet is not nutritionally complete for long-term use, it provides an easily tolerated transition back to a broader food intake after a stomach illness. Soft proteins, such as scrambled eggs or plain, unseasoned poultry, can be introduced as appetite returns to help rebuild strength.
Targeted Foods for Symptom Relief
Certain foods and ingredients possess functional properties that can directly address common symptoms of illness like a sore throat, cough, or nausea. Honey is a well-known remedy, working through its viscosity to coat the throat lining, which reduces irritation and calms a cough. Honey also contains plant compounds called flavonoids, which have anti-inflammatory and antimicrobial properties that may help soothe swelling. For symptom relief, honey can be consumed on its own or mixed into warm liquids like decaffeinated tea.
Ginger is highly regarded for its anti-nausea effects, which stem from bioactive compounds called gingerols and shogaols. These compounds act directly on the gastrointestinal system to help calm the stomach and alleviate spasms. Ginger can be consumed as a tea, in lozenges, or added to broth to ease stomach upset. Warm broths with added spices, such as cayenne pepper, can help temporarily relieve nasal congestion by stimulating mucus flow. The steam from any hot liquid also helps to moisturize and loosen secretions in the nasal passages.
Foods and Ingredients to Avoid
When the body is trying to heal, certain foods can worsen symptoms, increase inflammation, or place undue stress on the digestive tract. Highly processed foods, which often contain excessive amounts of added sugars, should be limited. High sugar intake can temporarily impede the function of white blood cells and increase the production of inflammatory proteins.
Greasy or fried foods are difficult to digest because they are high in fat, requiring more digestive effort when the body’s resources are already stretched thin. These heavy foods can exacerbate nausea and diarrhea. For some individuals, heavy dairy products can temporarily thicken mucus, potentially worsening congestion and cough symptoms. Focusing on bland, simple foods helps the body avoid unnecessary challenges during the recovery period.