When the body is fighting an illness, nutrition is an important component of the recovery process. Sickness increases the body’s energy and fluid needs while often reducing appetite and digestive efficiency. The primary goal of eating when unwell is to support the immune system with necessary micronutrients without overtaxing the gastrointestinal tract. Focusing on easily digestible foods and ensuring adequate fluid intake minimizes digestive effort, allowing the body to redirect energy toward healing and preventing dehydration.
Gentle Foods for Stomach Upset
When experiencing nausea, vomiting, or diarrhea, the focus shifts to minimizing irritation and replacing lost nutrients and fluids. Bland foods are recommended because they are low in fat and protein, which are more difficult for a stressed digestive system to break down. The traditional BRAT diet—Bananas, Rice, Applesauce, and Toast—offers simple, low-fiber options that can help solidify loose stools.
Bananas are particularly helpful as they restore potassium, an electrolyte often depleted during episodes of diarrhea or vomiting. White rice and white toast are low in fiber and starch-rich, which can help bind loose stools and provide easy-to-access glucose for energy. Applesauce is easily digested and contains pectin, which can also contribute to stool firmness.
To prevent overwhelming the stomach, consume smaller portions of food and drink more frequently throughout the day. Clear broths and saltine crackers are excellent additions as they are bland and help replenish sodium and fluids lost through illness. While the BRAT diet is useful for short-term symptom relief, it is restrictive, and a more balanced diet should be resumed as soon as symptoms subside.
Comforting Foods for Cold and Flu Symptoms
For systemic illnesses like the cold or flu, warm liquids and nutrient-dense options are beneficial when appetite is low. The warmth from liquids like herbal teas or clear broths can soothe a sore throat and help clear congested nasal passages via steam inhalation. Broths also supply fluids and electrolytes, which are necessary for proper immune function and maintaining hydration, especially when fever is present.
Chicken soup, a classic remedy, has a scientific basis for its effectiveness beyond just comfort. The chicken contains the amino acid cysteine, which is chemically similar to a drug used to thin mucus. This helps loosen respiratory secretions, making it easier to cough up mucus and clear the airways. The hot broth also contains proteins and peptides that provide an energy boost for immune function.
Incorporating sources of Vitamin C, such as citrus fruits or bell peppers, can support the immune system’s function. Soft, easily swallowed foods like plain oatmeal, scrambled eggs, or smooth vegetable purees provide necessary protein and carbohydrates without requiring much chewing effort. Honey is another useful item, as it can help suppress coughing and soothe an irritated throat lining, though it should never be given to children under one year of age due to the risk of infant botulism.
Foods and Drinks to Avoid
When sick, certain foods can impede recovery by causing digestive stress or temporarily impairing the immune response. High-fat foods, such as fried dishes or rich desserts, should be avoided because fat slows down gastric emptying. This can exacerbate symptoms like nausea and abdominal discomfort.
Refined sugars, found in many sodas, candies, and processed snacks, can also be counterproductive. Consuming large amounts of simple sugar may temporarily hinder the ability of white blood cells to destroy pathogens. This suppression of immune function can last for several hours after consumption.
Spicy foods can irritate the lining of the stomach and intestines, potentially worsening symptoms like diarrhea or heartburn. Alcohol and caffeine are also best avoided, as both act as diuretics, promoting fluid loss and increasing the risk of dehydration. Dehydration can thicken mucus, making congestion worse, and impair the transport of infection-fighting cells.
Maintaining hydration is paramount, and plain water should be consumed consistently, especially when experiencing fever, vomiting, or diarrhea. Electrolyte-containing drinks are particularly helpful to replenish lost salts and minerals. High-sugar fruit juices or sodas contain fewer beneficial electrolytes and can contribute to immune suppression.