When recovering from an acute illness like COVID-19, the body requires support to fuel the immune response and facilitate repair. Infection increases the metabolic rate, elevating the need for calories, protein, and micronutrients. Proper nutritional intake and fluid balance are important supportive measures during heightened physiological stress. Maintaining intake is challenging when symptoms like fatigue, fever, and loss of appetite reduce the desire to eat and drink. This article provides practical advice on food and fluid choices that support recovery.
Prioritizing Fluid and Electrolyte Balance
Maintaining a proper fluid balance is necessary, especially when symptoms like fever, vomiting, or diarrhea lead to increased fluid loss. Fever raises the body’s temperature, causing increased sweating, which depletes both water and minerals. Monitoring urine color is a simple way to gauge fluid status; ideally, it should be a light yellow color, indicating sufficient intake.
Replacing lost fluids with water alone may not be enough because the body also requires electrolytes to regulate fluid balance and support nerve and muscle function. Low electrolyte levels have been linked to muscle cramps and spasms, which can hinder recovery. Oral rehydration solutions (ORS) and sports drinks can help replenish these minerals, though professionals suggest diluting commercial sports drinks to reduce sugar content.
Clear broths serve as an excellent source of both fluid and gentle mineral intake, including sodium and potassium. These can be sipped frequently, which is often easier to tolerate than consuming large amounts of fluid at once. For individuals with congestion, inhaling the steam from warm broths or herbal teas can help keep the nasal passages moist and thin respiratory secretions.
Easy-to-Digest Foods for Sustained Energy
When appetite is low, focusing on foods that provide necessary calories and macronutrients without taxing the digestive system is advisable. The body needs a consistent supply of carbohydrates for energy and protein to maintain muscle mass and produce antibodies to fight the infection. Consuming smaller, more frequent meals can also be more manageable than attempting large portions.
Bland carbohydrate sources are generally well-tolerated and provide quick energy that the body requires to fuel healing. These include toast, rice, crackers, and oatmeal, which is also a good source of beta-glucan fiber, known for its anti-inflammatory properties. Bananas are another good option, offering easy-to-digest carbohydrates and potassium, an electrolyte that helps restore balance.
Soft proteins contribute to the body’s healing capacity, as protein is a fundamental building block. Lean options such as eggs, shredded chicken, or fish can be incorporated into soft meals like soups or rice porridge. Dairy products like plain yogurt contain protein, calcium, and probiotics, which support gut health and may benefit the immune system.
Nutrient-dense smoothies are a strategy for maximizing caloric and vitamin intake when chewing or swallowing is difficult. These can be created using soft fruits, milk or yogurt, and a source of protein like nut butter or protein powder. Incorporating cooked vegetables and whole grains into meals also ensures the intake of fiber, vitamins, and antioxidants needed for recovery.
Dietary Strategies for Common COVID Symptoms
Specific symptoms benefit from tailored food and drink choices that provide localized relief. For a painful or scratchy throat, cool, smooth-textured foods are often soothing, as they help to numb the area temporarily. Options that can make swallowing easier include:
- Chilled soups
- Popsicles
- Gelatin
- Full-fat yogurt or ice cream
Congestion and respiratory discomfort can sometimes be managed with heat and mild spices. Warm beverages, such as herbal tea with honey, can help soothe a cough and provide comfort. Some people find that mild capsaicin-containing spices, like a small amount of cayenne pepper, can help temporarily reduce nasal congestion by encouraging mucus flow.
When the sense of taste or smell is altered, which is a common occurrence with COVID-19, appetite can decrease significantly. To stimulate the remaining sensory input, individuals can focus on foods with strong flavors, varying textures, and distinct temperatures. Using strong herbs, citrus, or vinegar can make food more palatable than relying on salt or sugar to compensate for the loss of flavor.
For nausea and stomach upset, bland foods are recommended to avoid irritating the gastrointestinal tract. The BRAT diet—bananas, rice, applesauce, and toast—is a traditional choice because these foods are low in fiber and gentle on a sensitive stomach. Ginger is used for nausea and can be consumed as a tea or in small amounts of ginger ale.
Foods and Drinks to Limit or Avoid
While the body needs calories, certain food groups can hinder recovery by promoting inflammation or worsening existing symptoms. Highly processed foods, fast food, and items high in added sugar, such as sweets, soda, and pastries, are avoided because they are low in nutrients and can increase inflammation. The body requires nutrient-dense foods to fight infection, and these items offer little support to the immune system.
Drinks high in caffeine, such as coffee or energy drinks, should be moderated, as they can have a diuretic effect that contributes to fluid loss and dehydration. Alcohol is also detrimental because it can irritate the stomach lining, potentially worsening nausea, and acts as a dehydrator. Both caffeine and alcohol place an unnecessary strain on the body’s resources when it is attempting to heal.
High-fat and greasy foods can be difficult to digest and may accelerate their transit through the gastrointestinal tract, possibly leading to diarrhea or bloating. Similarly, spicy or acidic foods, like concentrated fruit juices, may cause a burning sensation or irritation in a throat that is already sore or inflamed. Focusing instead on whole, easily digestible foods helps the body dedicate its energy toward recovery.