8 Best Foods To Eat When Sick, According To Experts (2024)

“Your nutrition plays a significant role when you’re sick,” says Bill Bradley, a registered dietitian nutritionist based in Northampton, Massachusetts and co-author of Foods of Crete: Traditional Recipes from the Healthiest People in the World. “The body requires adequate energy, vitamins, minerals and other nutrients to support immune function, repair tissues and maintain normal physiological functions.”

Lower-quality diets—including diets lacking variety and those that are rich in refined sugar and red meat, while low in fruits and vegetables—may negatively impact immune function by disrupting the health of the gut microbiome, leading to chronic inflammation and suppressed immunity, notes the Harvard Health T.H. Chan School of Public Health. Vitamin C, vitamin D, zinc, selenium, iron and protein in particular are critical for the growth and function of immune cells.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

“There is not a single food or supplement that will provide you protection from illness caused by bacteria, viruses and other factors,” explains Emma Laing, a registered dietitian nutritionist, professor and director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics. “However, consuming a variety of nutritious foods that decrease inflammation and increase antioxidant activity can definitely help support your immune response.”

Here are a few of the top expert-recommended foods to reach for next time you’re sick.

Broth-Based Soups

Not only can soup be a soothing option when you’re not feeling well, but it might also offer benefits. “Chicken soup, for instance, offers a blend of essential nutrients and hydration, making it easier for the body to digest and absorb,” says Bradley. Plus, while there’s no evidence that staying hydrated can help combat issues like the common cold directly, a 2020 review notes that sipping hot liquids may have a warm and soothing effect; inhaling steam in particular can have a short-term soothing effect on mucous membranes lining the nose, thanks to the warmth and moisture^[1]InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006. Common colds: Relief for a stuffy nose, cough and sore throat. Accessed 9/20/2023. . Additionally, the chicken in chicken soup contains protein and the mineral zinc, which both support the immune system, notes the Harvard Health T.H. Chan School of Public Health.

Citrus Fruits

Dr. Laing recommends filling up on citrus fruits like oranges, grapefruits and lemons, which are rich in vitamin C. Not only does vitamin C help neutralize harmful free radicals, but it also plays a role in the production of immune cells. According to a study in Nutrients, while increasing your intake of vitamin C may not reduce the risk of developing the common cold, it could decrease the duration of symptoms and protect against other types of infections, such as pneumonia^[2]Hemilä H. Vitamin C and Infections. Nutrients. 2017;9(4):339. .

Bananas

Bananas are easy to digest and rich in potassium, explains Bradley, which might be especially useful to help replenish electrolytes if you have diarrhea or vomiting. What’s more, one 2022 study even found that supplementing with cooked green bananas in children under 5 with acute diarrhea led to a reduction in duration of diarrhea, less hospitalization and early recovery, and reduced future episodes of diarrhea by 40%^[3]Islam K, et al. Role of Cooked Green Banana in Home Management of Acute Diarrhea in Under-5 Children. J Trop Pediatr. 2022;69(1):fmad005. .

Ginger

Ginger can help ease nausea and soothe an upset stomach, according to Bradley. One article reviewing nine studies and seven reviews evaluated the effectiveness of ginger for treating nausea and vomiting caused by morning sickness, surgery, chemotherapy and certain medications.

While researchers concluded that it could be a promising treatment, they also noted that further studies are needed before drawing firm recommendations^[4]Marx W, et al. Is Ginger Beneficial for Nausea and Vomiting? An Update of the Literature. Curr Opin Support Palliat Care. 2015;9(2):189-95. . Sipping on ginger teas or a ginger ale soft drink are easy ways to ingest a bit of ginger.

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Spinach

“Spinach provides the antioxidant vitamins A, C and E, and it is a good source of iron, a mineral that is also important to immune function,” says Dr. Laing. Research suggests that adding more vegetables like spinach to your diet might even be beneficial against certain conditions.

Dr. Laing recommends pairing spinach with foods high in vitamin C to help boost the absorption of iron.

Plain Rice or Toast

Bradley notes that plain rice or toast can be gentle on the stomach, which might be a good choice if you’re having trouble keeping other foods down. Indeed, researchers note that white rice and toast are both key components of the BRAT (bananas, rice, apples and toast) diet, and are well-tolerated and could help improve symptoms of diarrhea^[5]Nemeth V, et al. Diarrhea. Treasure Island (FL): StatPearls Publishing; 2023. .

Yogurt

Yogurt is rich in probiotics, a type of beneficial bacteria that can support immune function, notes Dr. Laing. In fact, one review of 23 studies concluded that probiotics could aid in the prevention of acute upper respiratory infections, including the cold and flu (although further research is warranted)^[6]Zhao Y, et al. Probiotics for Preventing Acute Upper Respiratory Tract Infections. Cochrane Database Syst Rev. 2022;2022(8):CD006895. . Dr. Laing also points out that some varieties of yogurt are fortified with vitamin D, another nutrient that may benefit immunity.

Hydrating Fluids

“Water, herbal teas and electrolyte solutions can help prevent dehydration,” says Bradley. Vomiting, diarrhea or excessive sweating, all of which can occur when you’re sick, can lead to dehydration. According to one 2015 review, hydration and nutrition are two interventions that can have the greatest impact on improving outcomes for acute diarrhea in children^[7]Brandt KG, et al. Acute Diarrhea: Evidence-Based Management. J Pediatr (Rio J). 2015;91(6 Suppl 1):S36-43. .

Certain foods can worsen symptoms when you’re sick. For example, Bradley notes that fried or greasy foods can be difficult to digest and could cause or worsen stomach discomfort. Spicy foods might also irritate the stomach for some people, he adds.

It might also be a good idea to limit foods and drinks high in sugar or caffeine, according to Bradley. Sugary foods are typically lacking in essential nutrients and may even suppress immune function, he explains, adding that excessive caffeine can contribute to dehydration and interfere with sleep, which could potentially slow recovery.

Dr. Laing recommends moderating your intake of alcohol when you’re feeling under the weather as well. “Alcohol can contribute to inflammation, be harmful to gut bacteria and can cause dehydration, all of which can make your immune system less efficient,” she says.

“Sipping small amounts of water and sucking on ice chips are helpful tactics if you have not been able to keep any food down,” says Dr. Laing. She recommends starting with clear liquids, which are easy to digest and can help keep you hydrated and supply minerals like sodium. Examples of foods permitted on a clear liquid diet include:

• Water
• Tea
• Coffee (without milk or creamer)
• Strained fruit juices
• Chicken or beef broth
• Jell-O (gelatin desserts)
• Frozen fruit pops
• Hard candies

If you’re feeling hungry and are able to keep small amounts of food down, Dr. Laing notes that taking small bites of bland foods might be helpful. She advises sticking to foods on the BRAT diet, including bananas, rice, applesauce and toast.

While following a balanced diet is beneficial for promoting recovery and easing certain symptoms of sickness, it’s also important to know when it’s time to see a doctor. Nausea, diarrhea and vomiting could also be signs of food borne illness, so consider consulting a health care provider as soon as possible.

“If you’re unable to keep anything down for more than 24 hours, experience severe dehydration symptoms or if your illness worsens, it’s crucial to consult with a health care provider,” says Bradley. A doctor can help determine the cause of your symptoms and the best course of treatment.