The 14 Best Foods to Eat When You're Sick, According to a Dietitian

Best Foods to Eat When You're Sick

1. Bananas: Eating bananas when sick can be beneficial due to their easy digestibility and nutrient-rich composition. They're also a great source of potassium — an essential mineral that helps maintain fluid balance, nerve function, and muscle contractions — which can be depleted during times of sickness. Additionally, bananas contain vitamin B6, which aids in creating feel-good neurotransmitters that help with mood regulation. Plus, bananas are a good source of simple carbohydrates, so they provide quick energy and are generally gentle on the stomach.
2. Chicken Noodle Soup: There's nothing quite like a bowl of chicken noodle soup when you're feeling under the weather. Some data actually shows that chicken soup may help treat respiratory infections. Hydrating, satisfying, and containing natural electrolytes, this classic sick food is a must for when you're feeling sick.
3. Electrolyte-Rich Beverages: If you contract a stomach bug, vomiting and diarrhea can lead to a significant loss of fluids and essential electrolytes such as sodium, potassium, and chloride. This loss can disrupt the body's normal function and lead to dehydration. Electrolyte-filled drinks not only replenish lost fluids but also restore the body's electrolyte balance, aiding recovery and preventing complications like fatigue, muscle weakness, and more severe cases of dehydration. Drink Simple Maple Water is my personal favorite brand for replenishing electrolytes with no added sugar.
4. Yogurt: This calcium-rich dairy product provides a good source of protein that can help repair body tissues. Yogurt's hallmark benefit lies in its probiotics (aka, beneficial bacteria that promote gut health). These good bacteria can help strengthen the immune system, enhance digestion, and even alleviate symptoms of common gastrointestinal issues such as diarrhea, which can accompany certain illnesses. Moreover, yogurt is easy on the stomach and can be a nutritious food choice if you have a reduced appetite.
5. Soda Crackers: Consuming bland foods such as saltines can be beneficial when managing a stomach bug. Saltines (or soda crackers) are easy to digest and can help absorb excess stomach acid, making them a common recommendation for those experiencing nausea or upset stomach. Furthermore, their salt content can contribute to replenishing lost sodium, one of the vital electrolytes mentioned earlier. However, it's important to remember that while saltines can mitigate some stomach bug symptoms, they should be part of a larger recovery plan that includes plenty of fluids and rest.
6. Fruit Pops: Fruit pops can be a welcomed treat when feeling under the weather. Between the soothing effect they have on your throat, to the hydration a pop can offer if you don't feel like drinking, choosing a pop made with quality ingredients can be an easy food to enjoy when you're sick.
7. White Bread/Toast: Sometimes, all you can stomach is some dry white toast. While eating refined grains is typically not encouraged, when you are feeling under the weather, it can be a lifesaver. Dave's Killer Bread is made with five different varieties of grains, 10 grams of whole grains, and no artificial ingredients if you are looking for a white bread with some additional nutrients. It's also certified USDA Organic, non-GMO project verified, and free of high fructose corn syrup and bleached flour.
8. Lemons: Lemon intake has been shown to protect against respiratory infections. This is why it's common to add lemon juice and honey to tea for a soothing effect. Plus, they're an excellent source of Vitamin C — a nutrient known for supporting a healthy immune system.
9. Ginger Ale: Ginger is a natural remedy that may help combat nausea. If you are feeling queasy, some find that sipping on ginger ale (preferably a little flat and at room temp) may help you feel a little better. But there's a caveat to this recommendation. Some ginger ales are made with zero real ginger. To avoid that, I opt for OLIPOP Ginger Ale, since it's made with real ginger and it only contains 5 grams of sugar.
10. Orange Juice: Orange Juice is a fridge staple — especially during cold and flu season. OJ is a natural source of vitamin C and hydrating nutrients, and data shows it can help manage inflammation (which may, in turn, support immune health). For OJ with some extra immune support, Uncle Matt's Ultimate Immune Orange Juice kicks it up a notch as an immune support powerhouse made with organic orange juice, black elderberry, 300 percent of your daily dose of vitamin C, 50 percent vitamin D, and 25 percent zinc.
11. Tea: Drinking tea is great when recovering from an illness. The warmth of the brew can soothe a sore throat, break up congestion, and even relieve headaches. Certain types of tea, such as green or herbal varieties, are packed with antioxidants and anti-inflammatory properties that boost the immune system. Chamomile tea, specifically, can promote sleep and relaxation, while ginger tea is famous for its anti-nausea effects. Licorice root tea is another popular choice due to its antiviral and antimicrobial properties which can help alleviate cold or flu symptoms. Mint tea may offer some benefits as well, including decongestion and relief for a sore throat.
12. Applesauce: Applesauce is often recommended when you're sick due to its gentle nature on the digestive system. It's a part of the BRAT (Bananas, Rice, Applesauce, Toast) diet — sometimes suggested to those with gastrointestinal issues — because of their binding properties. Applesauce also provides essential nutrients like dietary fiber and vitamin C, which support the immune system. Moreover, its smooth texture and sweetness is helpful for those with poor appetites, ensuring the body gets the necessary energy to fight off illness.
13. Turkey Breast: Sliced turkey is an easy way to get some protein while you're sick. Protein is crucial for the body's immune function, aiding in the production of antibodies that help fight off infections. Additionally, turkey is a source of vitamins and minerals like zinc, which also play a significant role in supporting the immune system.
14. Honey: Honey possesses remarkably beneficial medicinal properties. Its natural antioxidants, enzymes, and antibacterial properties make it an ideal therapeutic remedy for a sore throat or cough, often experienced during sickness. In fact, a study published in The British Medical Journal found that using honey for upper respiratory tract infection symptom relief appeared more effective than other common remedies, including antibiotics and cough suppressants. Honey also soothes the inflamed throat lining, reduces cough frequency, and improves sleep. Furthermore, it helps in boosting the body's immune system, facilitating quicker recovery. However, honey should not be given to children under one year of age due to the risk of botulism.

— Additional reporting by Chandler Plante