What to Eat When Sick: 15 Best Foods for Recovery

When you’re feeling under the weather, eating may be the last thing on your mind. But knowing what to eat when sick (and staying hydrated) can significantly speed up your recovery. The immune system needs vitamins, minerals, and other nutrients to function optimally. 

The types of foods to eat when sick might depend on your symptoms, but nutrient-dense, easily digestible foods that are also high in water should typically be your focus. If you are not sure of the best foods to eat when sick, we gathered a list of nutritious, hydrating foods that can help you feel better faster.

1. Broth-based Soups

Broth-based soups, like chicken noodle or vegetable soup, are good foods to eat when sick. They’re traditionally known as a healing choice because they’re hydrating, gentle on the stomach, and rich in essential nutrients. 

Sipping a warm broth takes little effort, which makes it easier to consume when you aren’t feeling well. A warm liquid can also soothe a sore throat and relieve nasal congestion.

Cooking vegetables makes the fiber in them easier to digest, while retaining some of the vital nutrients that support immune health.  We have some suggestions if you are looking for a low carb canned soup option.

2. Ginger Tea

As one of the best foods to eat when sick, ginger tea is known for its ability to reduce nausea and support digestion. Multiple compounds in ginger have anti-inflammatory properties, which can also help support immune health and soothe pain. Similar to the soup, sipping on a warm liquid can be a low-effort way to stay hydrated, while providing a bit of nutrition.

3. Bananas

When thinking about what to eat when sick, bananas are an excellent choice due to their high potassium content. It’s a mineral often depleted during illness, especially if you have a stomach bug. Their mild taste and soft texture make these foods to eat when sick gentle and easy on the stomach while you are recovering.

4. Applesauce

Similar to bananas, applesauce is one of the best foods when sick because it’s mild, comforting, and easy to digest. Applesauce provides you with necessary hydration and nutrients to help your body recover. It can be eaten in small amounts, which can be beneficial if you have digestive issues like diarrhea or nausea and are not sure if you can keep anything substantial down.

5. Oatmeal

A bowl of warm oatmeal is another one of the best foods to eat when sick. It’s comforting and filling without overwhelming your digestive system. If you choose oatmeal as a first food, especially after a stomach bug, consider a quick cook option, which is lower in fiber. While fiber is great when you are feeling your best, it can be irritating to a sick stomach. 

6. Chicken Soup

Chicken soup is famously comforting and has anti-inflammatory benefits. This makes it an ideal choice among the best foods to eat when sick. It’s hydrating and gentle on the digestive system, helping ease symptoms and speed recovery. 

But, it is also rich in nutrients your body needs when it is sick, like protein, vitamins, electrolytes, and minerals that are essential for recovery.

7. Yogurt

Yogurt contains probiotics that help support gut health and your immune system. The beneficial bacteria help balance your digestive tract, particularly if you've been taking antibiotics or experiencing digestive issues. 

When considering what to eat when sick, opt for a yogurt with fewer flavorings or sweetness, vanilla is a good option. Also, a lower fat variety may be easier to digest.

8. Toast or Crackers

For me, there is nothing more comforting than a piece of toast. Simple carbs like toast and crackers are bland, easy to digest, and unlikely to irritate your stomach. 

Be sure to choose lower fiber options, like white bread or low fiber crackers. While they may not be the most nutritious option, they are the best foods to eat when sick because they provide quick, gentle energy, especially helpful when appetite is minimal.

9. Herbal Teas

Herbal teas, such as chamomile, peppermint, or licorice, are one of the top foods to eat when sick. They’re soothing, hydrating, and beneficial for relieving symptoms like sore throat, congestion, or upset stomach. Add a touch of honey and a squeeze of lemon to soothe a sore throat and provide a bit of vitamin C. 

10. Smoothies

Smoothies are perfect foods to eat when sick if your appetite is low, as they are easy to consume and packed with essential nutrients. They can also be a good way to get in a bit of protein without having to eat meat or foods that are more difficult to digest. Blend fruits, vegetables, and protein powder for an immune-boosting option.

11. Watermelon

As the name implies, watermelon is extremely hydrating. It is a source of electrolytes and vitamins like vitamin C, which support immune health. It is also easy to digest, making it a refreshing choice among the best foods to eat when sick.

12. Bone Broth

Similar to the chicken or broth-based soups, bone broth is rich in collagen, amino acids, and minerals essential for strengthening the immune system. As far as foods to eat when sick, it's easy to sip, but is also hydrating, comforting, and helps reduce inflammation.

13. Scrambled Eggs

If you have been living off of toast, bananas, or broth for a few days, you might need some protein. Eggs are what to eat when sick as you ease back into eating. They are a soft, protein-rich food that is easy to digest. Protein supports tissue repair and immune function, helping your body recover faster from illness.

14. Garlic

Garlic has powerful antiviral and antibacterial properties, known for boosting immunity. Once you can eat a bit more, incorporating garlic into meals can help fight off infections in the future, and support your recovery. In terms of foods to eat when sick, garlic can be added to soups or broths for additional flavoring and immune support. 

15. Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are what to eat when sick. They’re rich in vitamin C, a vital nutrient that boosts immunity. 

They’re also both hydrating and refreshing to help soothe sore throats and prevent dehydration. You can eat them fresh or make a juice from your favorite variety.

Foods to Avoid When You’re Sick

While certain foods help recovery, others can irritate your digestive system and make symptoms worse, especially if you have a stomach bug. 

Avoid greasy, fried foods, spicy dishes, caffeinated beverages, and alcohol. High fat or spicy foods are hard on the stomach, caffeine can help prevent you from getting the rest you need, and alcohol suppresses the immune system, delaying your recovery. 

For some, dairy products may increase mucus production, making congestion worse, but this can depend on the individual. 

Hydration: The Key to Recovery

Staying hydrated is essential when you're sick. Fluids help flush toxins, maintain electrolyte balance, and support your overall immune function. Also, when you have a fever or are having digestive issues, this can exacerbate dehydration, which can make you even sicker.

Even if you are not feeling well, prioritize water, clear broths, electrolyte drinks, or herbal teas. Take small sips throughout the day, even if you can’t consume a large amount at once. 

Wrap Up Your Recovery with the Right Foods

Eating nutrient-dense, easy to digest foods can help speed up recovery and relieve symptoms. If you are not sure what things to eat when sick, focus on hydration, gentle meals, and immune-boosting options to help your body heal.

Having convenient, nutrient-packed snacks on hand is essential when you are not feeling your best. Chomps meat sticks and Chomplings mini sticks are a source of high quality protein and are gluten-free, making them ideal for supporting recovery when you need a simple yet nourishing snack. 

Need more snack options? Check out our snack roundup. Once you’ve recovered, consider continuing a healthy diet to support immune health, here is an example of a healthy meal plan to try.

Frequently Asked Questions

What to eat when you're sick and have no appetite?

Choose nutrient-dense, easily digestible foods like smoothies, broths, or soups. Small, frequent portions can help support recovery, even if you can’t eat a lot. Staying hydrated with clear fluids is also essential.

What to eat when you have the flu?

Opt for foods like broth-based soups, bananas, toast, herbal teas, and citrus fruits. These provide hydration, help soothe symptoms, replenish nutrients, and support your immune system while fighting the flu.

Should I skip meals when I'm sick?

Avoid skipping meals completely, as your body needs nutrients and energy to fight illness and recover. If your appetite is low, consider eating small, frequent meals or sipping on nourishing liquids like soups and smoothies to stay hydrated and maintain strength.