Best food to eat when sick: The last thing on your mind when you’re feeling under the weather may be eating healthy. However, a lot of meals include particular nutrients required to promote a strong immune system and reduce inflammation, which can make you feel better more quickly.
Some foods might also be gentler on the stomach and simpler to digest, both of which could be helpful for hastening healing.
Knowing what to eat when you’re ill helps hasten your recovery. To find out which things to eat and which to avoid when you’re unwell, keep reading.
What to Eat When You’re Sick?
When you’re sick, the last thing you want to eat is something that will make you feel worse, but some foods may actually make you feel better and hasten your recovery.
1. Baked Chicken or Turkey Without Skin
If you have diarrhea or an upset stomach, you might not feel like eating. Try eating bland things like lean meats instead of fasting.
Simple foods that are quickly digested by your body do not aggravate your stomach. For instance, try consuming baked chicken or skinless turkey in small meals.
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2. Beans
High-fiber foods soften your stools, which helps to relieve constipation. Fiber can be found in beans, such as black, kidney, and soybeans.
According to some research, inflammation, which frequently results in aches and pains when an infection begins, can be reduced by magnesium.
3. Bread, Crackers, and Pasta
All foods seem disgusting when you’re feeling sick, yet the appropriate foods might lessen symptoms by calming stomach acids.
Toast is a bland, carbohydrate dish with little fiber that won’t upset your stomach. Low-fiber foods are simple to digest, causing less stress in the gut.
If you are constipated, however, choose whole-grain spaghetti, crackers, and bread. Fiber from whole grains can be used to treat constipation.
4. Cereal and Oatmeal
If you have diarrhea, choose cereals made from refined white flour, just like you would with bread, crackers, and spaghetti. Diarrhea may be relieved by low-fiber foods like cream of wheat and cornflakes.
If you suffer from constipation, pick whole-grain cereals like bran flakes and oatmeal. The fiber in certain cereals aids in controlling bowel motions.
Along with high-fiber meals like oatmeal, drink plenty of fluids. Fluids facilitate stool passage, which relieves constipation. As an illustration, prune juice is a high-fiber drink that aids in softer stools.
5. Coffee or Tea
Caffeine in small doses may on occasion aid some people with their migraines. According to some data, caffeine may prevent certain migraines while aggravating others.
Tea is preferable to coffee for treating various conditions. Additionally soothing your stomach, tea. Ginger’s anti-inflammatory qualities can help with nausea.
6. Cooked Vegetables
Since boiling helps break down some of the starches in the veggies’ starches, cooked vegetables like potatoes are often easy on the stomach. You can also boil the following veggies if you have diarrhea or a stomach ache:
- Acorn squash
- Asparagus tips
- Beets
- Carrots
- Green beans
- Mushrooms
- Peeled zucchini
The fiber in other vegetables, such as broccoli and collard greens, helps to maintain regular bowel motions.
7. Eggs
Cooked eggs are a staple of the bland diet, so you might be able to stomach them if you’re experiencing vomiting, nausea, or diarrhea.
Keep in mind to consume smaller, more frequent meals than usual. Eggs should be chewed slowly to ease stomach tension. If you have a sore throat, soft foods like scrambled eggs may be to your liking.
8. Fatty Fish
Omega-3 fatty acids can be found in fatty fish. Omega-3s aid in reducing inflammation, which is an indication that the body is battling an infection like the flu or a cold.
Pain, like that from earaches or bodily aches, is one of the most typical indicators of inflammation. Fish with fat include:
- Herring
- Mackerel
- Salmon
- Sardines
- Tuna
According to some research, omega-3s, such as those found in fatty fish, may help with skin issues like itching, which could be an allergic symptom.
9. Fruit
Some fruits may be useful in treating diarrhea, upset stomach, or constipation. For instance, the following high-fiber fruits can help relieve constipation:
- Apples, especially with the skin on
- Berries
- Pears
- Oranges
Prunes, or dried plums, are another high-fiber food. Bananas and apple sauce supply vital nutrients that vomiting or diarrhea could cause you to lose.
10. Golden Milk
Golden milk, a traditional hot beverage from India made from milk and spice turmeric, may lessen the symptoms of the common cold and flu.
Infections can aggravate and inflame the blood vessels in your nose, making breathing difficult. Warm liquids, such as golden milk, can relieve congested noses. Golden milk is another ancient remedy for fever and sore throats.
According to studies, the antioxidant capabilities of curcumin, the pigment that gives turmeric its vivid yellowish-orange color, may help fight off bacteria, fungi, and viruses that cause infections.
11. Green Leafy Vegetables
Increase your consumption of kale, arugula, chard, collard greens, and other green leafy vegetables. A 2018 study indicated that polyphenols, or plant components in green leafy vegetables, may lessen inflammation that results in aches and pains when ill.
This study was conducted in vitro (in a lab rather than on humans). The following critical elements can be found in green leafy vegetables, which enhance immunological health:
- Antioxidants
- Calcium
- Fiber
- Folate
- Iron
- Magnesium
- Potassium
- Vitamins A, C, and K
For instance, vitamin C can help lower your risk of getting a cold but won’t relieve the symptoms if you already have one. However, eating plenty of green, leafy veggies helps you replenish any nutrients you might lose when ill.
12. Hard Candies or Lozenges
If you have a sore throat, certain foods help coat your throat and relieve the discomfort. For instance, ginger-infused hard candies may help lessen cold symptoms, such as a sore throat. Utilize hard candies or throat lozenges to keep your throat wet.
13. Low-fat or Fat-Free Yogurt
Probiotics, or beneficial bacteria, can be found in yogurt and are good for gut health. In comparison to other therapies, probiotics may help relieve diarrhea one day more quickly.
Choose yogurt or other low-fat or fat-free dairy products if you have diarrhea or a stomach ache. If your body has trouble digesting lactose, Greek yogurt may be used in place of regular yogurt.
14. Nuts and Seeds
Fiber from nuts and seeds aids in preventing and treating constipation.
Omega-3s are found in chia seeds, flaxseeds, and walnuts and can assist with body aches, earaches, and itching by reducing inflammation.
15. Popsicles
If you lose a lot of fluids from diarrhea or vomiting, it’s critical to avoid dehydration. Popsicles and other foods containing water can help you stay hydrated. Choose popsicles without fruit bits, pulp, or yogurt.
16. Potatoes
If your stomach is unsettled, you can consume starchy foods like baked potatoes. Potassium can be found in potatoes, especially while the peel is still on.
If you’re experiencing diarrhea or vomiting, it’s crucial to replenish any minerals you’ve lost, such as potassium. If you have a sore throat, you can also consume baked or mashed potatoes.
17. Rice
If you’re experiencing diarrhea or vomiting, choose refined white rice. Low-fiber, bland, and starchy refined white rice is easy on the stomach. A “binding” food like rice gives your stools more volume.
18. Soup
If you are experiencing diarrhea or vomiting, broth and clear soups might help you stay hydrated.34 Your fluid levels are balanced by the sodium in salty soups and broths.
Foods that relieve congestion may be helpful for earaches, which frequently accompany upper respiratory illnesses.
Chicken and clear soups can help you breathe easier by releasing mucus from your nasal passages. If you have a sore throat, you might be able to tolerate soft, creamy soups.
19. Tofu
If you eat a plant-based diet, you can replace roasted chicken or turkey and fatty fish with tofu, which is a component of the bland diet.
If you prepare tofu without adding any seasonings, it will have a soft consistency and be comfortable on your stomach.
20. Water
Remember to stay hydrated if you lose a lot of fluids from diarrhea or vomiting even when it’s not eating. Getting enough liquids to drink can help prevent dehydration.
Eight to ten cups of liquids each day, usually water, are recommended by experts. Your exercise level, surroundings, health issues, and weight may all affect how much hydration you require.
Constipation can also be avoided by drinking enough water. To increase the effectiveness of the fiber, try consuming high-fiber meals with water or other fluids.
A headache and sore throat can be relieved with water. By drinking water, you can keep your throat from drying out, which could make it more painful.
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Which Foods Should You Avoid When You Have the Flu?
Some meals might exacerbate flu symptoms or make it more difficult to recover.
1. Alcohol
The immune system may be weakened by alcohol. Animal studies have shown that drinking can make flu illnesses worse.
Additionally, several studies have shown that drinking decreases people’s ability to fight the flu. According to one study, patients with a history of frequent alcohol use who were admitted to the hospital with the flu were more likely to require care in the intensive care unit.
Another reason not to drink alcohol when you’re sick is as follows: It increases your urination, which could lead to dehydration.
2. Sugary Foods
Inflammation has been linked to refined sugar. Chronic inflammation can eventually result in long-term medical issues and make it more difficult to recover from illnesses.
Limiting refined sugar is a good idea all the time, but while you’re sick, it’s especially crucial to stay away from items that cause inflammation. Skip the following items:
- Candy
- Soda
- Sugary yogurts
- Sugary cereals
3. Processed Meats
Processed foods may damage the immune system, which the body requires to fight off the flu, according to some data.
Processed meats have been associated with inflammation and may possibly raise your risk of cancer. Therefore, it is wise to avoid processed meats whenever possible, but especially when you are ill.
So, if you have the flu, stay away from:
- Hot dogs
- Sausages
- Bacon
- Cold cuts
Instead, choose nutrient-rich, readily digestible foods that are fresh, healthful, and can help your immune system.
Bottom Line
Making healthy food or getting enough to eat and drink can be difficult when you’re sick. When ill, it is common to have a decreased appetite, and the majority of healthy people may go one or two days without eating as much as usual.
If you have any medical concerns that require attention or symptoms that come from eating and drinking less than normal, make sure to visit a healthcare professional.
You can tailor your diet and beverage intake to ease your illness’s symptoms and hasten your recovery.
