When experiencing COVID-19, proper nutrition and consistent hydration are important for supporting the body’s recovery process and managing associated discomfort. The body works intensely to fight infection, and symptoms like fever, nausea, or poor appetite can quickly deplete fluids and nutrients. Adequate nourishment helps to maintain metabolic functions, preserve muscle mass, and strengthen the immune system. Focusing on what you eat and drink can contribute to a more comfortable and effective recovery.
Foundational Dietary Principles
Hydration is important when ill, especially if experiencing fever, vomiting, or diarrhea, as these can lead to rapid fluid loss. It helps replace lost fluids and can thin respiratory secretions, making them easier to clear from the lungs. Aim to drink fluids regularly, even if not feeling thirsty, ensuring urine remains light yellow.
Choosing easily digestible foods helps conserve the body’s energy, which is better directed towards fighting the infection. When appetite is reduced, consuming smaller, more frequent meals can help meet increased caloric and protein needs without overwhelming the digestive system. Focus on nutrient-dense options to provide vitamins, minerals, and protein essential for immune support and tissue repair.
Recommended Foods and Fluids
Water is the best choice, but clear broths, herbal teas, and unsweetened fruit juices can also contribute to fluid intake. Electrolyte solutions, sports drinks, or oral rehydration solutions are particularly beneficial if experiencing vomiting, diarrhea, or fever, as they replenish lost salts and minerals. Smoothies made with fruits, vegetables, and yogurt or protein powder can offer hydration and concentrated nutrients in an easily consumable form.
For food, easily digestible options are preferred:
Chicken soup: Provides hydration, electrolytes, protein, and vitamins; its warmth can be soothing.
Soft fruits: Bananas, applesauce, and berries are gentle on the stomach, providing vitamins, fiber, and natural sugars.
Cooked vegetables: Potatoes, carrots, and leafy greens supply essential vitamins, minerals, and antioxidants.
Lean proteins: Eggs, chicken, fish (especially fatty fish like salmon for omega-3s and vitamin D), and plant-based proteins (beans, lentils, nuts) support muscle maintenance and immune function.
Whole grains: Oatmeal, plain rice, and whole-wheat bread offer sustained energy and fiber.
Yogurt: Rich in probiotics, it may support gut health.
Foods to Limit or Avoid
Certain foods and drinks can exacerbate symptoms or hinder recovery during illness. Highly processed foods, often high in sugar, unhealthy fats, and excessive salt, should be limited as they can contribute to inflammation and offer minimal nutritional value. Sugary drinks, including sodas and many fruit juices, provide empty calories and can lead to sugar spikes, potentially increasing inflammation.
Greasy or fried foods can be difficult to digest, potentially causing digestive upset like diarrhea or bloating. Excessive caffeine can lead to dehydration and may worsen digestive issues for some individuals. Alcohol irritates the stomach lining and can contribute to dehydration, making it unsuitable during recovery. Avoiding these items helps the body focus its energy on healing.
Addressing Specific Symptoms Through Diet
Sore Throat
When dealing with a sore throat, soft, cool, or warm foods and liquids can offer comfort. Sugar-free fruit-based popsicles provide hydration and soothe the throat. Warm liquids like herbal tea with honey can help calm a cough and provide soothing relief. Cooked foods modified to be softer, such as rice porridge or soupy noodles, are also easier to swallow.
Loss of Taste or Smell
For loss of taste or smell, which can affect appetite, focusing on texture and temperature can be helpful. Chilled or room-temperature foods, such as yogurts, smoothies, or cold fruit, may be more palatable than hot foods. Incorporating strong flavors from aromatic herbs and spices like ginger, garlic, or onion can stimulate the senses, or tart foods like lemon juice can increase saliva production.
Nausea and Vomiting
Nausea and vomiting benefit from bland, easily digestible foods consumed in small, frequent portions. The BRAT diet (bananas, rice, applesauce, toast) is often recommended due to its gentle nature. Ginger, whether in tea or added to bland foods, has properties that may help settle an upset stomach.
Fatigue
Fatigue, a common symptom, can be managed by consistent energy intake from complex carbohydrates and small, balanced meals throughout the day. Foods rich in B vitamins, found in whole grains, meat, fish, eggs, and legumes, are important for energy metabolism and can help with tiredness. Ensuring adequate protein intake also helps prevent muscle loss, which can contribute to weakness and fatigue.