According to the American Lung Association, U.S. adults get an average of two to four colds per year. Though most illnesses are temporary and only span a week, any ailment can take a toll on your physical health.
If you've been feeling under the weather, it's important to eat healthy foods that give your mind and body proper energy and nourishment. A balanced diet is an essential part of preventing and treating sickness.
At a Glance
- For sore throats, drink herbal teas and eat soft, warm foods like soups or oatmeal.
- For an upset stomach, eat bland foods like plain rice, toast, bananas, or yogurt.
- For a cold, eat nutritious foods like leafy greens, nuts, and seeds.
- Avoid foods that are greasy, spicy, processed, or high in sugar. To avoid dehydration, don't drink caffeinated or alcoholic drinks.
Keep reading, and we'll share some foods that you should eat if you're sick.
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What Are the Best Foods to Eat When You Are Sick?
Even if you rarely fall ill, minor cold and flu symptoms can feel debilitating.
Whether you have a runny nose or body aches, the foods you eat while you're sick can help nurse your body back to health. A healthy, balanced diet is the best way to assist in recovery.
However, not all foods are equal. A bland diet of bread or soup is best for short-term nausea, while fiber-rich fruits and veggies are ideal for constipation.
It's difficult to know what your body needs, and that's why we wrote this article!
Foods to Soothe a Sore Throat
A sore throat can cause simple actions like swallowing to be painful. However, the best "foods" for dry, aching throats aren't foods at all—you're best off having a warm, herbal tea!
Drinking tea keeps you hydrated and your mucous membranes moisturized, which will help reduce any pain and soothe your sore throat.
Green tea is rich in antioxidants and has anti-inflammatory properties that can help heal a sore throat. For a mood-boosting indulgence, enjoy a cup of our Island Comfort Sencha Green Tea, a blend made with ginger, turmeric, and pineapple for robust flavor and relaxation.
Research points to the potential medicinal benefits of chamomile tea, while other tea flavors like ginger, peppermint, and elderberry can also encourage recovery and provide fast relief.
Add a dollop of honey for an extra bit of sweetness.
In addition to herbal tea, you can also have any of the following comforting foods:
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Smooth and creamy soups. Like tea, soup is gentle on a sore throat and can help calm inflammation. Chicken noodle soup, tomato soup, or butternut squash soup are all delicious and nourishing options.
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Soft and moist foods. Mashed potatoes, oatmeal, yogurt, and applesauce are gentle on your throat and make swallowing easy. If your throat is particularly tender, stick with soft, moist, and warm foods that won't exacerbate any symptoms.
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Refreshing ice pops. When you're feeling under the weather, try to stick with warm foods. However, ice pops made with real fruit can provide cooling relief, especially if your throat is particularly inflamed or irritated.
Foods to Ease an Upset Stomach
An upset stomach can bring about nausea and constipation, but it can even affect your mental well-being. This phenomenon, known as the brain-gut axis, is a well-researched relationship between the enteric and central nervous systems.
Here's what you should eat for stomach illness and treating nausea:
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BRAT diet. The acronym BRAT stands for bananas, rice, applesauce, and toast. These high-carb, bland-tasting, low-fiber foods are gentle on the digestive system and provide essential nutrients that will help you quickly recover.
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Ginger. Whether you sip on a mug of ginger tea, take a swig of ginger ale, or drink a ginger-infused Jamu tonic, this root herb is great for calming an upset tummy. It's known to promote healthy digestion and is a key ingredient in our stomach-soothing Island Comfort Sencha Green Tea. If you aren't a fan of the potent taste of ginger, try downing a quick wellness shot, instead.
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Plain yogurt. Plain, unflavored yogurt is gentle on the digestive system and can relieve stomach discomfort. This food contains countless live and active cultures that house "good" bacteria, helping to restore the natural balance of your gut microbiome.
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Bland carbohydrates. Rice, toast, pretzels, or saltine crackers are simple and can give you energy when your stomach feels queasy.
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Foods to Fight a Cold
If you've been exhibiting cold or flu symptoms, it's important to stay hydrated and consistently drink water or hot tea.
In addition to upping your fluid intake, try to incorporate the following foods into your diet:
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Chicken soup. Broth-based soups like chicken soup have been a go-to for illnesses for years. You probably remember your mom making you a bowl when you stayed home from school with a stomach bug. This easy-to-eat food is rich in essential vitamins, minerals, and other nutrients that provide your body with the necessary energy and sustenance.
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Garlic. This bulbous flowering plant has been used in herbal medicine for centuries, and studies show that it can enhance immune function. Adding some fresh garlic to your favorite dishes when you're sick can help ease symptoms.
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Leafy greens. Spinach, romaine lettuce, and kale are packed full of vitamins, minerals, and nutrients that can help your body fight off illness. These foods are excellent sources of vitamin C, plant-based iron, vitamin K, and folate. Dark green veggies are also loaded with polyphenols.
Foods to Avoid When Sick
There are foods that can aid in recovery from illness, and there are also foods than can hinder this process. Here are some foods that you should take extra care to avoid if you've been feeling sick.
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Greasy or fried foods. Greasy foods are notoriously hard on your stomach, as they are quite difficult to digest. Eating foods high in oil can worsen nausea and other symptoms of an upset stomach.
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Spicy foods. Like greasy foods, spicy foods are rough on your digestive system and can irritate your stomach. If you have an upset tummy, it's best to stick to bland foods for a while.
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Citrus fruits and juices. Citrus fruits have high acidity, which can be very irritating and hard on an upset stomach. Foods like oranges, grapefruit, lemons, and tomatoes can lead to acid reflux or heartburn. If you're trying to get your daily dose of vitamin C, try eating berries or kiwi instead.
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Caffeinated or alcoholic beverages. When you're sick, it's important to prioritize hydration. Caffeine and alcohol dehydrate your body, which can hinder your recovery. Avoid coffee, black tea, energy drinks, and any alcoholic beverages.
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Sugary or processed foods. Sugary and ultra-processed foods can weaken your immune system and make it harder to recover in a timely manner.
Foods to Eat When Sick: Final Thoughts
If you have a stuffy nose or sore throat, it's important to supply your body with the necessary nutrition to recover and heal.
Eating healthy is an important part of a holistic lifestyle and will help you achieve better overall wellness even after your sickness subsides!
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