When you’re feeling unwell, whether it’s a sore throat making it hard to swallow or a stomach bug causing nausea, eating might not be your first thought.
However, Dr. Shannon Dowler, a family physician and board member of the American Academy of Family Physicians, emphasizes that “our bodies actually need nourishment when we’re sick, so don’t avoid eating.”
Often, simply eating what you crave can provide some necessary nutrients and fluids. But if you can manage it, certain foods may actively alleviate your symptoms.
Here’s a guide on what to eat when you’re sick, depending on your specific ailment.
Stomach bug
Gastroenteritis can cause a lack of hunger or thirst due to an upset stomach, diarrhea, vomiting, or a combination of these. Registered dietitian and Academy of Nutrition and Dietetics spokesperson Amy Bragagnini, who is also a certified specialist in oncology nutrition, points out that dehydration is a significant concern. According to the , dehydration can lead to unpleasant symptoms like headaches, fatigue, and dizziness, and can be dangerous.
Bragagnini advises consuming plenty of water, coconut water, or electrolyte-rich drinks while fighting a stomach bug. Start with small amounts and gradually increase your intake as tolerated. “Take sips and spoonfuls rather than gulping large quantities of liquids,” Dowler suggests.
When you feel ready to eat, prioritize soluble fiber, which can help solidify loose stool without overtaxing your system, according to the . Dowler recommends sticking to bland, starchy options like crackers, bananas, rice, applesauce, and toast. (The BRAT diet – bananas, rice, applesauce, and toast – is indeed effective.)
Bragagnini advises eating small, frequent meals instead of larger ones that could worsen your symptoms. Additionally, avoid foods too high in fiber, such as nuts, seeds, and fruits or vegetables with the skin on, as they can be difficult to digest in a weakened state. She also recommends avoiding artificial sweeteners, as they can sometimes cause diarrhea.
Dowler also advises staying away from anything that could exacerbate dehydration or diarrhea, such as caffeine and alcohol.
Constipation
Bragagnini emphasizes that hydration is also crucial for constipation. “Often, when people are constipated, their bowels simply aren’t moving, making adequate fluid intake important.”
According to the , warm beverages, in particular, may help stimulate a bowel movement. Bragagnini notes that some people find prunes or prune juice helpful, but and may also aid in getting things moving.
Assess your overall fiber intake as well. High-fiber foods like beans, whole grains, legumes, and nuts can in the first place. Add fiber gradually and thoughtfully. “You don’t want to go really hard and really fast on the fiber,” Dowler says. “Suddenly increasing from no fiber to large amounts of fiber might worsen your constipation and cause gas and bloating.”
Dowler suggests consulting a healthcare provider or registered dietitian for guidance if you’re unsure about your fiber intake.
Colds and flu
Upper respiratory infections can reduce your appetite, especially if your sense of taste or smell is affected. Bragagnini suggests focusing on foods you find comforting and nourishing, such as broth-based soup, crackers, toast, cereal, rice, or Jell-O. “When you’re absolutely not feeling good…try to eat things that aren’t going to irritate or aggravate your symptoms,” she says.
She also suggests peppermint or ginger tea for soothing relief. Broths and teas are .
Sore throat
Dowler suggests choosing cold foods and drinks like freezer pops, ice cream, or yogurt, or anything else “that feels good and soothing on the throat” when swallowing is painful.
She adds that warm soups can also be comforting and provide more nutrients than just water. Tea with honey can also soothe a sore throat and potentially ease a cough, according to the .
Heartburn
According to the , heartburn or acid reflux happens when the valve connecting the esophagus and stomach doesn’t keep stomach acid in the stomach properly.
Bragagnini advises identifying and avoiding foods that might be worsening your symptoms. Citrus fruits, spicy foods, acidic foods (like tomatoes), chocolate, caffeine, alcohol, and peppermint can trigger heartburn. Dowler also recommends avoiding eating too close to bedtime, as lying down shortly after eating could make it easier for to enter your esophagus.
Dowler suggests adding high-fiber, watery foods like cucumbers and leafy greens to your diet. Low-acid foods like bananas and cauliflower may also help you feel better.
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