The 15 Best Foods to Eat When You’re Sick

Taylor Jones, RD
Jun 3
5 min read

When you’re under the weather, eating may be one of the last things on your mind. However, the following 15 foods can support your recovery.

1. Chicken soup

Chicken soup has been a go-to for sickness for generations — and for good reason. It’s an easy-to-eat source of vitamins, minerals, calories, and protein, which are nutrients your body may need in larger quantities while you’re recovering from an illness.

Chicken soup is also a rich source of fluid and electrolytes, which are helpful if you’re at risk of dehydration due to diarrhea, vomiting, sweating, or fever.

The soup’s warmth may help reduce congestion, as hot or spicy liquids can be helpful for this.

The chicken in chicken soup also contains the amino acid cysteine. N-acetyl-cysteine, a form of cysteine, breaks apart mucus and has antiviral, anti-inflammatory, and antioxidant effects.

2. Broths

Like chicken soup, broths are excellent sources of fluid and electrolytes that can be helpful when you’re sick. When hot, they may also help relieve sinus congestion.

They’re full of flavor and rich in various nutrients while still being easy on your digestive system.

Additionally, bone broths are rich in collagen and amino acids (building blocks of protein) from animal bones, which may help promote a faster recovery, although research is still lacking.

3. Garlic

Garlic provides many health benefits and has been used in herbal medicine for centuries.

Test-tube and animal studies have shown garlic to have antibacterial, antiviral, and antifungal effects.

According to the 2021 review, aged garlic extract supplements may enhance immune function and decrease the severity of colds and the flu.

4. Coconut water

Coconut water is a great beverage to sip on when you’re sick. It’s rich in electrolytes, which need to be replenished along with fluids when you’re vomiting, sweating, having diarrhea, or running a fever.

It also contains a bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use energy source for your body.

5. Hot tea

Tea is a favorite remedy for many colds and flu symptoms.

Just like chicken soup, hot tea acts as a natural decongestant. The tea needs to be hot to help relieve congestion, but it shouldn’t be so hot that it further irritates your throat.

Tea, such as green or black, also contains polyphenols. These natural substances found in plants may have many possible health benefits, including antioxidant, anti-inflammatory, and anticancer effects.

6. Honey

Honey has some antibacterial properties. People often use it as an antiseptic wound dressing for cuts or burns.

Additionally, honey may help suppress cough in children.

7. Ginger

Ginger is widely used in food and home remedies. It’s probably best known for its anti-nausea effects. A 2024 review and a 2020 study show it can effectively relieve nausea related to pregnancy and cancer treatment.

So if you’re feeling nauseous or throwing up, ginger is one of the best natural remedies to relieve these symptoms.

Use fresh ginger in cooking, brew some ginger tea, or pick up some ginger ale from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor.

8. Spicy foods

Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.

In high enough concentrations, capsaicin can have a desensitizing effect. Pain-relieving gels and patches often include capsaicin.

However, you should avoid spicy foods if you already have an upset stomach. Studies show that spicy food can cause bloating, pain, and nausea in some people.

9. Bananas

Bananas are a great food to eat when you’re sick. They’re soft and bland but rich in nutrients and fast-acting carbs. The potassium in bananas can also help replenish your electrolyte stores since potassium is one of the key electrolytes your body needs.

Another benefit of bananas is the soluble fiber they contain. Soluble fiber becomes a gel in the presence of liquid, so it can help reverse diarrhea by reducing the amount of free water in your digestive tract.

10. Oatmeal

Like bananas, oatmeal is bland and easy to eat but also provides calories, vitamins, and minerals you need when you’re sick.

A 2021 research review suggests that oats may help boost your immune system and aid digestion. Still, more research is needed.

11. Yogurt

Yogurt contains beneficial probiotics, which are strains of bacteria that can colonize in your gut and provide health benefits.

Research suggests that probiotic dairy products like yogurt can help both children and adults get colds less often, heal faster when sick, and take fewer antibiotics.

12. Certain fruits

Fruits are rich sources of vitamins, minerals, antioxidants, and fiber, which can support your overall health and immune function.

Many fruits are rich in vitamin C, an antioxidant that helps your immune system function properly.

Some fruits contain antioxidants called anthocyanins, which give certain fruits — like strawberries and blueberries — their red and blue colors.

Anthocyanins make berries excellent foods to eat when sick because they have strong anti-inflammatory, antiviral, and immune-boosting effects.

13. Avocados

Avocados are rich in healthy monounsaturated fats, fiber, vitamins, and minerals.

They’re a great food to eat when sick because they provide calories, vitamins, and minerals your body needs. They’re also soft, relatively bland, and easy to eat.

Because of the healthy fats avocados contain, especially oleic acid (the same beneficial fatty acid in olive oil), they may help decrease inflammation while playing a role in immune function.

14. Green leafy vegetables

Leafy green vegetables such as spinach, romaine lettuce, and kale are packed full of vitamins, minerals, and fiber. They’re especially good sources of plant-based iron, vitamin C, vitamin K, and folate.

Dark green vegetables are also loaded with polyphenols. These act as antioxidants to protect cells from damage and help fight inflammation.

You can add spinach to an omelet for a quick, nutrient-packed, protein-rich meal.

15. Salmon

Salmon is one of the best protein sources to eat when you’re sick. It’s soft, easy to eat, and full of the high quality protein your body needs for recovery.

Salmon is particularly rich in omega-3 fatty acids, which have strong anti-inflammatory effects that may help your immune system work more effectively.

Salmon is also a good source of many vitamins and minerals, including vitamin D, which many people don’t get enough of. Vitamin D also plays a critical role in immune function.