We have all known what it’s like to be knocked off our feet by illness on one of those horrible days. Our bodies require the proper foods to recover from illnesses like the common cold, the flu, or upset stomachs and return to full health.
The foods we eat significantly influence how quickly we recover, even though medication and rest are crucial. We’ll look at 15 foods to eat when you’re sick that can comfort you, strengthen your immune system, and speed up your recovery in this blog post. Let’s begin immediately, then!
When you’re sick with the flu or a cold and have stomach aches, fever, and chills, eating is probably the last thing on your mind. However, food can be a powerful cure if you’re feeling under the weather. The right foods can increase immunity, lessen symptoms, and speed up healing so you can recover more quickly.
The 15 best foods to eat when you’re sick as a dog are listed in our guide to the healthiest, immune-boosting foods. Think of this as your first line of defense against those dangerous microbes!
1. Chicken broth
This time-tested DIY remedy is truly effective. The warm broth thins out mucus to make it easier to clear. Additionally, hydration is beneficial if you’ve lost fluids due to a fever, vomiting, or diarrhea.
Studies demonstrate the anti-inflammatory, antiviral, and antimicrobial properties of foods like ginger, garlic, and onions. It also aids in the battle against infection-causing microorganisms and respiratory symptoms. You get consistent energy from the chicken’s protein. Additionally, the immune system is helped by nutrients like zinc, vitamin C, vitamin B vitamins, and vitamin A.
Just be careful to stay away from fatty chicken skin, which can make you feel sick. Continually consume lean meat, vegetables, herbs, and broth. Increase your intake of antioxidant-rich vegetables like tomatoes, mushrooms, spinach, and carrots for an additional immune boost.
One of nature’s most effective remedies for sore throat is honey. It coats and lubricates your throat to soothe that uncomfortable raw feeling. Studies have also shown that honey is effective in treating coughs.
Your cough reflex is slowed down by the intense sweetness, which activates receptors.
Additionally, the antimicrobial properties of honey help to combat the viruses and bacteria that are making you sick.
To benefit the most, look for raw, unfiltered honey. Spoon some into your herbal tea, hot water, or lemon water. For immediate relief, just spoon some pure honey. Since milk’s casein proteins stick to the lining of your throat to protect it, mixing a tablespoon of honey into a cup of hot milk will make the beverage even more calming.
Bananas are a great choice when you’re feeling under the weather because they are full of nutrients that can help with symptoms and boost immunity. Vitamin C and vitamin B6 in bananas are abundant and support the immune system. They contain a lot of potassium, which can be depleted when you’re dehydrated or perspiring excessively due to an illness.
Additionally, prebiotics found in bananas feed good gut bacteria and maintain a balanced microbiome. They are also among the simplest foods to tolerate when you have an upset stomach or a sore throat due to their bland flavor and soft, mushy texture. Try plain banana slices, banana oatmeal, or frozen chunks of banana “ice cream.”.
You can’t beat oatmeal for soothing warmth in a bowl. You won’t have to rely solely on your glycogen reserves because there are plenty of energizing complex carbs available. For a healthier gut, the soluble fiber helps with digestion and provides probiotics with food.
Studies have also demonstrated the anti-inflammatory, antimicrobial, and immune-regulating properties of oat antioxidants. A porridge that is simpler to swallow can be made with steel cut or old-fashioned oats and more water. Bananas, peanut butter, walnuts, cinnamon, and flaxseed are some healthy toppings.
Look for unsweetened yogurt to get in probiotics while sick. Give your body an army of good bacteria to fight off the nasty germs. Your digestive system’s health and the live, active bacteria in your gut are strengthened.
Yogurt’s protein offers dependable energy for recovery. Also soothing on sore throats is the creaminess. To add more nutrition to your yogurt without making your stomach upset, garnish it with berries, bananas, cinnamon, chia seeds, flax meal, or nuts that are high in antioxidants. Just make sure to select yogurts with little to no added sugar.
6. Broth for soup
When you’re sick, drinking warm, salty broth from chicken soup, beef stew, or vegetable stock is very helpful. First off, hydration is beneficial if you’ve lost fluids or are experiencing cold symptoms. Second, if you have a fever, vomiting, or diarrhea, the electrolytes and sodium help you make up for what you’ve lost.
In addition, broth contains amino acids that aid in tissue repair as well as glutathione, which supports immune health. To relieve nausea, drink plain broth and eat saltine crackers or rice. Shredded chicken, soft scrambled eggs, or tiny pasta noodles are additional protein-rich options. Mucus can thin just by being warm.
7. Apple ketchup
Choose soft fruit purees like applesauce when chewing and swallowing hurts. Your body still absorbs the vitamins, antioxidants, and energy-boosting natural sugars. This includes vitamin C. Just stick to plain varieties or make your applesauce by frying cinnamon-dusted apple slices.
When you’re sick, applesauce offers bland carbohydrates that are easy on the stomach. You can eat it by itself, with toast or oatmeal, in yogurt or cottage cheese, on pancakes, or as an icy sorbet made from frozen cubes. If you require gut support, add a probiotic capsule as well.
When you’re sick, bland carbohydrates like toast are frequently one of the only things you might be able to eat. Simple toasted bread absorbs stomach acids and supplies you with some quick energy.
Add extras that will strengthen your immune system to your toast, such as sliced tomatoes, mashed avocado, peanut or almond butter, or hummus. If your stomach can handle small amounts of dairy, grate on some cheddar or feta. Antioxidants are also added by herbs and spices like black pepper, turmeric, and garlic powder.
9. Fruits with citrus
Citrus fruits like oranges, lemons, and grapefruits are full of vitamin C, which is your best friend when you’re feeling under the weather. Enjoy a glass of freshly squeezed orange juice or a snack of juicy citrus segments because these fruits can bolster your immune system and keep you hydrated.
When you’re sick, try to drink at least 8 ounces of fluid per hour. Consume hydrating pops, broth, gelatin cubes, and crushed ice to make up for the lost fluids if drinking is difficult. Throat discomfort and swelling are naturally decreased by the cool temperature.
The jiggly cubes provide electrolytes from sodium, potassium, and magnesium – especially helpful after losing fluids. Additionally, the collagen might aid in repairing GI damage brought on by vomiting or diarrhea.
Enjoy safe, bland flavors of jello-like lemon, peach, and berry. Add more fruit slices, chia seeds, grated ginger, or a dollop of yogurt to boost the nutrition. Just be careful not to consume Jell-O which contains artificial sweeteners and colors, as these can aggravate your stomach further. When feeling under the weather, stick to desserts made with natural gelatin.
When recovering from a stomach bug, the traditional BRAT diet of bananas, rice, applesauce, and toast is your best ally. The reason for this is that bland binders can reduce diarrhea by soaking up extra stomach acid. One of your best options is plain white rice.
Additionally, rice offers quick-digesting carbohydrates that can help you regain energy when you’re sick. Try congee, also known as Chinese rice porridge, that has been cooked into a filling mush with additional water. For more sodium and water, you could also cook the rice in clear broth. Add some soy sauce, nut butter, or a sprinkle of salt to the top.
Simple, boiled, baked, or mashed potatoes make a great sick food. Your stomach or throat won’t likely become upset by their mild flavor and mushy texture. Additionally, when you need them, potatoes offer energizing carbs. Keep the skins on for additional vitamins and nutrients.
Additionally rich in potassium, potatoes can help you make up for electrolyte loss. Consider baking some potatoes with avocado or olive oil. Alternatively, you can make bland mashed potatoes by steaming and mashing russet potatoes with some butter or broth. Just abstain from greasy toppings, cheese, bacon, and sour cream while you’re healing.
When your stomach is in distress, reach for plain, unsalted crackers. Simple carbohydrates are simple to digest, and bland starches like crackers aid in absorbing extra stomach acid. Furthermore, replacing electrolytes lost due to illness can be assisted by the sodium in salted crackers.
Choose crackers made from whole grains or seeds for more fiber and nutrients. Crackers can be eaten with clear broth, thin slices of mild cheese, nut butter, or mashed banana for a quick energy boost. Just limit fatty, garlicky, or spicy crackers until your stomach feels better.
14. Herbal tea with peppermint or Ginger Tea
Various symptoms can be alleviated by drinking herbal teas like chamomile, peppermint, and echinacea. To speed up your recovery, they aid digestion, reduce congestion, and encourage relaxation.
Ginger is a versatile ingredient well-known for its immune-boosting and anti-inflammatory properties. To help with digestion, lessen motion sickness, and soothe inflammation, make a cup of ginger tea or add it to soups and stir-fries.
Upper respiratory symptoms respond incredibly well to warm peppermint tea. The active component in mint, menthol, aids in thinning mucus and promotes more effective coughing. In addition to calming stomach muscles, peppermint also relieves nausea and indigestion.
Use dried or fresh mint leaves or tea bags to make a potent cup of tea. A little honey added to the sweetness provides a further soothing effect for sore throats. Even if you only have a headache or chills, staying hydrated is beneficial. Drink this fragrant tea all day long to feel better.
15. Electrolyte beverages
Restoring electrolytes is essential if you’re losing fluids due to a fever, vomiting, or diarrhea. To replenish what is lost, look for beverages that are high in sodium, potassium, and glucose. Pedialyte contains artificial sweeteners but is intended for hydration during illness.
Make your electrolyte beverage instead. Combine the water, sugar, salt, and optionally the lemon and ginger. Coconut water, which naturally contains many electrolytes, can also be used. To make it less harsh on your stomach, simply dilute it with water. To prevent dehydration, try taking small, steady sips of liquid.
Note: Drinking plenty of water helps flush out toxins, keeps your throat moist, and ensures your body functions optimally during the recovery process.
Avoid forcing yourself to eat foods that your body blatantly rejects while you’re recovering from an illness. Avoid anything too harsh on your GI system, spicy, or fatty. As your appetite returns, eat only straightforward, bland foods. Do not return to solid foods right away until your symptoms have subsided; instead, take plenty of RandR.
To stay hydrated, drink plenty of liquids. If your symptoms don’t go away or if you find it difficult to swallow anything, call your doctor. You’ll soon be back on your feet if you eat well, get plenty of sleep, and have patience. To prevent the spreading of bacteria, don’t forget to wash your hands thoroughly!