13 Foods Nutritionists Eat When They’re Sick

Sick Day Solutions

When you're sick with the flu, stomach bug, or even a common cold, what you eat can make all the difference between spending another day in bed and waking up refreshed. The key is eating meals that are comforting physically and emotionally — plus getting a little nourishment. That’s why we asked 10 registered dietitian nutritionists (RDNs) which foods they turn to when they’re under the weather. Shockingly, chicken noodle soup isn’t on the list!

Smoothies

“When I'm feeling under the weather, I often make a smoothie with fresh or frozen strawberries, yogurt or kefir, and a little bit of milk. If my stomach is upset, I prefer a mango or tropical smoothie, with coconut milk and freshly grated ginger root. Smoothies are easy to make, nutritious and soothing. They’re also flexible based on personal preference and dietary restrictions.”-Janice Newell Bissex, MS, RDN, FAND cookbook author and owner of Jannabis Wellness

Pastina

“I don’t have much energy to spend in the kitchen when I’m feeling under the weather, so I tend to reach for something quick and simple. One my staples is a big batch of pastina. It only takes a few minutes, is gentle on the stomach and easy to eat even with a sore throat. My favorite preparation is pastina cooked with an egg, Parmesan, garlic and olive oil to get me a good dose of carbs for energy and a little protein to support my immune system.”

-Kristin Grimes, RDN, LD, CPT, owner Dietitian Kristin

Mint Tea

“When I’m sick, I really enjoy sipping on mint tea, which is actually just hot water, with lemon, honey and a large pile of mint. Many years ago, I was overseas, and this was a typical drink offered – I tried it then and was hooked. It keeps me hydrated and is also soothing and comforting, which is exactly what I want. The key is the large bunch of muddled mint, then adding the honey to the hot water and giving it a nice stir before finally adding the lemon.”

-Dr. Chris Mohr, PhD, RD owner of Mohr Results

Oatmeal

“Although I rarely get sick, my go-to comfort food when I’m under the weather is a steamy bowl of oatmeal. This practice dates back to when I was a child. My dad used to make it for me before he left for work in the morning. The comforting memories, plus the fact that oatmeal is a creamy carb that supplies energy without making my body work very hard, brings a warmth to my mind and body. (And when I'm feeling better, I add a swirl of a nut butter, too!)”

-Bonnie Taub-Dix, RDN, creator of Better Than Dieting and @bonnietaubdix on Instagram

Garlic

“Garlic contains allicin, which can help fight infection and bacteria. Whenever I'm starting to feel sick, I add crushed garlic to whole grains and pasta dishes, or I make a paste with garlic and olive oil and put it on bread.”-Alissa Rumsey MS, RD, owner of Alissa Rumsey Nutrition and Wellness and author of Three Steps to a Healthier You

Buttered Toast

“Nothing soothes my tummy like a slice of buttered toast like my mom used to make me when I was sick. It always hit the spot and made me feel comforted. Today, I swap out white bread for 100-percent whole grain and the butter to a flaxseed plant-based alternative. Despite these changes, it still hits the spot!”-Elizabeth Shaw MS, RDN, CLT, Nutrition Communications Consultant at Shaw Simple Swaps

Kiwi

“Kiwi has more vitamin C than an orange and I love its combination of sweetness and bitterness. I will eat them plain, throw them in a smoothie or on top of a salad.”-Jim White RDN, ACSM EX-P Owner of Jim White Fitness & Nutrition Studios

Yogurt

“It’s a nutrient-dense food that tastes great and it’s easy to eat no matter how under-the-weather I feel. I have several kinds at home, including plain Greek yogurt, which is like a blank slate. There are tons of foods I can add to yogurt to get great healing nutrition with very little effort. If I’m feeling well enough or have help at home, it can even be turned into soup or a smoothie.”-Virginia-based Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, author of The Overworked Person’s Guide to Better Nutrition

Chamomile Tea (Te de Manzanilla)

“Since I can remember, manzanilla tea has been a staple in our house for whenever anyone is sick. I still remember my abuelita (grandma), who lived with us for many years, making me a cup of manzanilla tea not only when I wasn’t feeling well, but also whenever I was feeling emotionally sad or drained from playing hard. It always hit the spot.”

-Sylvia Klinger, DBA, MS, RD owner of Hispanic Food Communcation

Broth

“I love having some sort of broth when I’m sick or feeling under the weather. It’s like a soothing blank slate that I can drink warm and plain, knowing I’m getting some protein and fluids. And if feeling better, I can add foods like garlic, ginger, veggies, rice/noodles, and/or chicken to jazz it up a bit and get some much-needed nutrients.”

-Abbie Gellman, MS, RD, CDN and owner of Chef Abbie Gellman

Sports Drinks

“Whether I’m down for the count with a stomach bug or cloudy headed from too much nasal decongestant, I reach for a sports drink to help replenish hydration and electrolytes. I like mine cut 50/50 with water and lots and lots of ice.”-Dana Angelo White, MS, RD, ATC FoodNetwork.com Healthy Eats contributor and owner of Dana White Nutrition

Saltines with Peanut Butter

“After a stomach virus I crave salty, bland foods, so saltines hit the spot. When I also feel really hungry but can’t stand a lot of food, adding a little protein and healthy fat from peanut butter helps satiate me without a lot of volume.”

-Amy Goodson, MS, RD, CSSD, LD owner of Amy Goodson, RD

Cereal and Milk

“When I’m under the weather I turn to my childhood favorite — cereal and milk. The milk provides 13 essential nutrients and the fortified cereal is giving me a slew of vitamins and minerals. If I have berries, raisins or a banana in the house, I will add it for even more nourishment. It takes less than two minutes to put together with only a bowl and spoon to clean up — just what I need when my body doesn’t have energy to do much else.”