Proper nutrition and hydration play an important role in supporting your body’s recovery from illnesses like COVID-19. While no specific food can cure the illness, wise food choices can influence how you feel and recover. Focusing on nutrient-dense options helps your immune system function effectively and alleviates common discomforts.
Key Dietary Principles During Illness
Staying well-hydrated is a fundamental strategy when sick. Fever, sweating, coughing, or potential vomiting or diarrhea can lead to fluid loss, making rehydration critical. Water, broths, herbal teas, and electrolyte-rich fluids like sports drinks or coconut water can help replenish essential minerals lost during illness.
Easily digestible foods reduce the burden on your digestive system, allowing your body to conserve energy for fighting infection. Light, simple foods are often better tolerated than heavy meals. Focus on nutrient-dense options, ensuring your body receives the vitamins, minerals, and protein needed to support immune function and tissue repair. Opt for smaller, more frequent portions throughout the day to maintain energy levels and prevent digestive upset. This approach ensures a steady supply of nutrients without overwhelming a sensitive stomach.
Foods to Prioritize
Soups and broths are often recommended when ill because they provide hydration and easily digestible nutrients. Chicken soup, for instance, offers fluids, electrolytes, and protein, which can be soothing for the throat and beneficial for recovery. Bland, soft foods are gentle on the digestive system and include options such as plain toast, white rice, applesauce, bananas, and boiled potatoes. These foods can help settle an upset stomach and provide carbohydrates for energy.
Lean proteins, such as cooked chicken, fish, eggs, or tofu, are important for maintaining muscle mass and supporting the body’s repair processes. Protein is a building block for immune cells and aids in recovery. Cooked vegetables and fruits are easier to digest than raw options, making steamed carrots, pureed fruits, or baked sweet potatoes good choices. These provide vitamins and antioxidants that support overall health. Yogurt and other fermented foods contain probiotics that contribute to gut health and are palatable when appetite is low.
Foods and Beverages to Limit
Certain foods and beverages can exacerbate symptoms or hinder recovery. Spicy foods, for example, can irritate a sore throat or sensitive digestive system. Greasy or fatty foods are often difficult to digest and may lead to nausea, indigestion, or diarrhea, diverting energy from the healing process.
Sugary drinks and processed snacks offer minimal nutritional value and can cause energy fluctuations, potentially suppressing immune responses. Caffeine and alcohol should also be avoided, as both can contribute to dehydration and may interfere with restful sleep, which is important for recovery. While dairy products are generally nutritious, some individuals might find that they worsen congestion or nausea, so it is important to observe personal tolerance.
Addressing Specific Symptoms
Sore Throat or Cough
For a sore throat or cough, soft and cool foods can provide relief. Smoothies, popsicles, and gelatin are gentle on irritated tissues, while warm teas with honey can soothe the throat and help calm a cough. Avoid acidic foods like citrus juices or rough-textured foods that might further irritate the throat.
Nausea or Vomiting
When experiencing nausea or vomiting, focusing on bland foods is key. Small sips of clear liquids like water or broth can help prevent dehydration. Foods such as saltine crackers, plain rice, bananas, and applesauce are typically well-tolerated. Ginger, whether in tea or added to bland foods, can help calm an upset stomach.
Loss of Taste or Smell
Loss of taste or smell is a common symptom that can make eating challenging. Focusing on the texture, temperature, and visual appeal of food can enhance the eating experience. Using herbs and spices like ginger, garlic, onion, or a squeeze of lemon can add aroma and flavor without relying on the affected senses. Eating individual food items rather than mixed dishes may also help distinguish flavors.
Diarrhea
Diarrhea necessitates careful dietary choices to prevent dehydration and manage symptoms. The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended; these foods are low in fiber and easily digestible, which can help firm stools. Clear broths are also beneficial for rehydration. Temporarily avoiding high-fiber foods and incorporating probiotics, found in yogurt, may help restore gut balance.
Fatigue
Fatigue can be a significant challenge during illness. Consistent, small, nutrient-dense meals can help maintain energy levels. Prioritizing lean proteins, whole grains, and a variety of fruits and vegetables ensures a steady supply of energy. Nuts and seeds also offer healthy fats, protein, and fiber, contributing to sustained energy without causing digestive strain.