When you’re sick, your body burns more calories fighting infection while your appetite drops. The priority is staying hydrated, getting enough calories to fuel your immune system, and choosing foods that won’t make your symptoms worse. What you should eat depends on what kind of sick you are, so here’s a breakdown by symptom.
If You Have an Upset Stomach
The classic advice is the BRAT diet: bananas, rice, applesauce, and toast. It works fine for the first day or two of stomach flu, food poisoning, or traveler’s diarrhea, but it’s nutritionally thin. There’s no real evidence it outperforms other bland foods, and sticking to just those four items for too long can leave you short on protein and other nutrients you need to recover.
A better approach is to start with bland, easy-to-digest foods and expand as your stomach settles. Good starting options include brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereal. Once you can keep those down, add foods with more nutritional value: cooked squash (butternut or pumpkin), cooked carrots, sweet potatoes without the skin, avocado, skinless chicken or turkey, fish, and eggs. These are still gentle on your stomach but give your body the protein and vitamins it needs.
Ginger is one of the most reliable natural remedies for nausea. It appears to work by calming both the gut and the brain’s nausea signals. Most clinical research uses 250 mg to 1 g of powdered ginger root daily, but you can also sip ginger tea or chew on candied ginger. For pregnancy-related nausea specifically, studies have used about 250 mg four times a day.
If You Have a Cold or Flu
Chicken soup isn’t just comfort food. A study published in the journal CHEST found that chicken soup significantly slowed the movement of white blood cells called neutrophils in a lab setting. Neutrophils are part of the inflammatory response that causes congestion, sore throat, and that overall “stuffed up” feeling. The soup had a mild anti-inflammatory effect, and both the chicken and the vegetables contributed individually. Commercial soups varied widely in how well they worked, so homemade versions with real vegetables and chicken are your best bet.
Beyond soup, focus on warm fluids. Hot tea, warm water with lemon, and broth all help loosen mucus and keep you hydrated. Your body’s metabolic rate rises roughly 7 percent for every degree Fahrenheit of fever above normal, which means a moderate fever can significantly increase how many calories you burn. Even if you don’t feel hungry, try to eat small amounts regularly to give your body fuel.
If You Have a Sore Throat or Cough
Honey is surprisingly effective for coughs. Studies have found it works about as well as common over-the-counter cough suppressants. For children ages 1 and older, half a teaspoon to one teaspoon can help calm a cough. Adults can take a tablespoon straight or stir it into warm tea. Never give honey to a baby under 12 months old due to the risk of infant botulism.
Cold, soft foods like yogurt, smoothies, and popsicles can temporarily numb a sore throat and provide calories without irritation. Warm (not hot) broth and oatmeal are also easy to swallow. Avoid anything crunchy, acidic, or spicy, as these can aggravate raw throat tissue.
Foods to Avoid While Sick
Some foods can actively make your symptoms worse. Dairy products can increase mucus production, which leads to more coughing and congestion. Salty foods cause fluid retention, which is particularly problematic if you’re dealing with any respiratory symptoms. Carbonated drinks can make breathing feel harder when you’re already congested. Alcohol increases lung inflammation and suppresses immune function, so skip it entirely until you’re better.
Sugary foods and refined carbohydrates like pastries, white bread, and candy require more metabolic effort to process and don’t offer the nutrients your immune system needs. When your body is already working hard to fight an infection, you want every calorie to count.
Hydration Matters More Than Food
Dehydration is the biggest risk when you’re sick, especially with fever, vomiting, or diarrhea. Water is essential, but you also lose electrolytes (sodium, potassium) through sweat and fluid loss. Broth, diluted fruit juice, coconut water, and oral rehydration solutions all help replace what you’re losing.
Watch for signs of dehydration: dark urine, urinating much less than usual, extreme thirst, dizziness, confusion, or skin that stays “tented” when you pinch it instead of flattening right back. In young children, look for no tears when crying, a dry mouth, sunken eyes, no wet diapers for three or more hours, or unusual crankiness. These signs mean oral fluids alone may not be enough.
If You’re Taking Antibiotics
Antibiotics kill harmful bacteria, but they also wipe out beneficial gut bacteria, which often causes diarrhea and digestive discomfort. Probiotics can help prevent this. The strains with the strongest evidence are Lactobacillus rhamnosus GG and Saccharomyces boulardii, taken at 5 to 40 billion colony-forming units (CFU) per day. You’ll find these in specific probiotic supplements and some yogurts. Start taking them when you begin your antibiotic course and continue for a few days after you finish.
Fermented foods like plain yogurt, kefir, sauerkraut, and kimchi also contain live beneficial bacteria, though the strains and amounts vary. They’re a good complement to a dedicated probiotic supplement but may not be enough on their own if your antibiotic course is long or aggressive.
A Simple Sick-Day Eating Plan
- First 24 hours (worst symptoms): Focus on fluids. Sip broth, water, ginger tea, or an electrolyte drink. Nibble on crackers, plain toast, or bananas if you can tolerate them.
- Days 2 to 3 (symptoms easing): Add oatmeal, boiled potatoes, rice, applesauce, and soup with vegetables. Try eggs or plain chicken if your stomach allows it.
- Days 3 to 5 (recovering): Gradually return to your normal diet. Prioritize protein (chicken, fish, eggs, beans) and colorful vegetables to rebuild your nutrient stores.
Eat in small, frequent portions rather than full meals. Your digestive system is working at reduced capacity when you’re sick, and smaller amounts are easier to keep down and absorb. If a food makes you feel worse, trust your body and try something else.