10 Best Foods To Eat When Sick

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We’ve all had days when we get sick. From a runny nose and cough to a fever, flu, and body pains, sickness makes us feel lethargic and even disrupts our activities. 

That’s why it’s important to eat a healthy diet with the right nutrients that can help boost our immune system, prevent illnesses, and help us recover faster if we do get sick. 

There’s a saying that goes, “You are what you eat”? Well, let me tell you, it’s true, especially when it comes to your immune system. 

Our immune system is our body’s natural defense against sickness and disease. When the immune system is weak, your body becomes more vulnerable to infections, viruses, and other harmful pathogens. This can lead to more diseases, longer recovery times, and worse symptoms. 

Nutrients like vitamins, minerals, and antioxidants are what our body needs to work properly and recover, and we can get them from eating healthy foods. 

So, what are the best foods to eat when you’re sick? Read on to learn more about what you need to add to your plate!

Broth-based Soups

vegetable soup with beans and lemon grass

When you’re feeling sick, broth-based soups like chicken noodle, vegetable, and miso soup are a great choice. 

They are comforting, easy to digest, and provide the nourishment, like vitamins and minerals, your body needs to boost your immune system and energy levels.

Hot and steamy soups are also rich in fluids and electrolytes to help prevent dehydration caused by vomiting, diarrhea, sweating, or fever. It can also help relieve sinus congestion and break down mucus in upper respiratory tract infections.

The warmth of the soup can also help alleviate congestion in your upper respiratory tract.

Green Leafy Vegetables

Green leafy vegetables such as spinach, romaine lettuce, kale, and collard greens are excellent choices to eat!

These vegetables are packed with vitamins and minerals, such as vitamin C, vitamin A, and iron, that can help boost your immune system and help you recover.

They are also rich in antioxidants, which can help reduce inflammation and fight off infections. Aside from that, green leafy vegetables are also a great source of fiber, which can help regulate digestion and prevent constipation.

You can try adding them to soups, smoothies, or salads for a delicious YET nutritious meal!

Hot Teas

When you have a sore throat, there’s nothing as comforting as sipping on a warm cup of tea.

Some examples of hot teas include ginger tea, peppermint tea, and chamomile tea. They are good with nausea, stomach issues, and headaches.

Drinking hot tea also helps relieve congestion and keep you hydrated, which is important when you’re sick and may not feel like eating or drinking much. 

Coconut Water

Another refreshing drink to have when you’re sick is coconut water. It’s a natural source of electrolytes, which can help to rehydrate your body.

Also, it has some natural sugar from the fruit, which can be a quick energy source for your body.


Eating bananas is a good idea, too! It’s easy to chew and digest while providing your body with essential nutrients like potassium, vitamin B6, and vitamin C. 

Bananas can also help soothe an upset stomach and regulate bowel movements. The natural sugars in bananas can also give you a quick energy boost when you’re feeling weak or fatigued.

Citrus Fruits

sliced grapefruits

Citrus fruits like oranges, lemons, limes, and grapefruits are another go-to food when you’re sick because they are rich in vitamin C. Eating them can help boost your immune system and fight off infections. 

They also provide hydration, which is important when you’re trying to recover from an illness. The antioxidants in citrus fruits can also help reduce inflammation and promote healing. 


nuts and bowl of cereals

Another easy-to-eat food when you’re sick is oatmeal. It’s known to soothe an upset stomach and can help to relieve nausea.

It’s also easy to digest and provides a good source of fiber and nutrients. 


ice cream with cherry on top

Yogurt is another great food choice when you’re sick because it contains good bacteria called probiotics that can help boost your immune system and fight off harmful bacteria. 

The probiotics found in yogurt can also help improve digestion and reduce inflammation in the gut, which can be helpful if you’re experiencing stomach issues while you’re sick. 


garlic on brown wooden bowl

This might sound strange, but garlic is another excellent food choice to have when you’re sick. 

Did you know it has been used for centuries as a natural remedy for a variety of ailments, including colds, flu, and other respiratory infections?

This is because it has antiviral, antibacterial, and antifungal properties that can help boost your immune system and fight off infections. 

Garlic also contains a compound called allicin, which has been shown to have antimicrobial properties that can help kill harmful bacteria and viruses. 


a glass of iced tea with lemons and black tea

If you’re feeling nauseous or have an upset stomach, then you should try ginger to relieve that.

It’s been widely used in food, herbal medicine, and home remedies, as it has anti-inflammatory and antioxidant properties that can help boost your immune system. 

Ginger also has pain-relieving effects and can help reduce inflammation in the body, making it a great natural remedy for those who are feeling sick.

You can brew ginger tea with honey and lemon or add fresh ginger when cooking soup!

When you’re under the weather, eating healthy food is more important than ever. It can help give your body the nutrients it needs to fight off illness and speed up the healing process.

So, next time you’re feeling sick, remember to nourish your body with healthy, whole foods, and you’ll feel better in no time!

Do you have any special foods you feel help when you are sick? Share them in the comments!

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