In this article, we will go over some of the best foods to eat when sick and drinks that might help alleviate your symptoms and keep you hydrated, besides supporting the natural body processes in fighting the disease. That familiar scratch in the throat or rumble of an upset stomach is not much fun, and neither is trying to decide what to eat while your appetite wanes. No fear! Here, you will learn solutions for your health problems and improve your taste buds.
Why Food Matters When You’re Sick
While curling up on the couch with a bag of chips does sound delightful, what you eat when you’re sick really can play a role in recovery. When we are sick, we have different cravings and have different mood swings. We intend to eat light and simple foods that give energy to our bodies. Proper nutrition provides your body with all of the vital vitamins, minerals, and fluids it needs to fight back from sickness and to mend tissues. So the right foods can do the following:
Relieve symptoms: Some foods can really help in offsetting nausea, vomiting, diarrhoea, and a sore throat.
Boost your immunity: Nutrients like vitamin C and zinc will ensure that your body is equipped with all the required agents in fighting the infection and quick recovery.
Stay hydrated: During illness, a lot of fluids are wasted, and hence, one has to keep rehydrating their system.
Power-Up Hydration: Keeping Gasoline-Powered Bodies is necessary. Fluids are important, as many of your symptoms will become much worse if you are dehydrated. Water is always a top choice, although sometimes what your taste buds want is a little more.
Cold, cough and fever: Sick Day Survival Guide
Below are the list of food to eat when sick and down with cold, cough or fever.
Fluids for Hydration
- Water: Keeping the body well hydrated helps thin out the mucus and stays well-hydrated.
- Herbal teas: The fennel, Chamomile, peppermint, and ginger teas soothe a bit of comfort to the throat, providing some warmth.
- Broth: Chicken or vegetable broth is hydrating but light on the stomach and full of nutrients.
- Honey: soothes sore throats and also, in some instances, relieves cough.
- Lemon: Rich in vitamin C and sometimes it’s good for decongesting.
- Electrolyte-rich beverages: Electrolytes are minerals that help your body balance fluids and keep necessary functions running. Reach for sports drinks diluted with water, coconut water, or broth-based soups.
2. Nutrient Dense Foods
- Citrus Fruits: Oranges, lemons, and grapefruits are an excellent source of vitamin C, which plays the role of immunizing the body.
- Berries: Strawberries, blueberries, and raspberries are full of antioxidants and vitamins.
- Leafy Greens: Spinach and kale are powerhouses of vitamins A, C, and K, besides folate and iron.
3. Calming and Light Foods
- Chicken Soup: This old, natural cough remedy is something that rehydrates, gives protein, and provides essential nutrients while thinning out nasal secretions.
- Oatmeal: Easy to digest and warm. Oatmeal may be topped with fruits and honey for extra nutritional content.
- Toast and Crackers: Blunt foods, like toast and crackers, are light on the stomach and might give one a bit of energy.
- Bananas: Rich in potassium and easily digestible
- Rice: Blunt and easily digestible
4. High-Protein Foods
- Eggs: Boiled or scrambled eggs are relatively easily digestible and pack protein to act as fuel for strength.
- Greek Yogurt: It contains protein and loads of probiotics that keep the gut healthy and the immunity strong.
- Lean Meats: Chicken or turkey can contribute protein without the added weight.
5. Immune Boosters
- Garlic: This is the most well-known immune boosters and can be added quite easily into various recepies, even soups.
- Ginger: It reduces nausea and inflammation. Add it to your tea, soup, or even smoothies.
- Turmeric: Is compounded with curcumin, which has anti-inflammatory and antioxidant properties. Add it to soups, tea, or milk.
6. Soothing Foods
- Honey: This will comfort the throat that is sore and has some antimicrobial activity; it can add with the tea, warm water, or even favourite yogurts.
- Applesauce: This food may be easily taken up and would not irritate the throat.
- Popsicles: Can help soothe a sore throat and provide some hydration.
Calming Your Stomach: The BRAT Diet Explained
Nausea, vomiting, and diarrhoea—when this strikes, the BRAT diet comes in very handy. BRAT stands for Bananas, Rice, Applesauce, and Toast. There’s a reason these foods are prescribed by doctors for patients after a bout of stomach flu: they’re very gentle on the stomach while packing a nutrient punch.
Seeking BRAT diet alternatives? The following are more bland foods you might tolerate a little better:
Plain crackers: These are easily digestible and quite good to nibble at.
Mashed or baked potatoes: Potatoes would be everyone’s favourite. It is a good sources of carbs and electrolytes.
Plain yogurt: soothing to the stomach, has probiotics for gut health; opt for low-fat options
Feed Your Body for Recovery: Easy Digestion Options
Now that you’re feeling a little better, it’s time to feed your body for recovery. Here are some easy digestion options:
Lean protein: Skinless chicken breast, poached fish, or eggs are excellent sources of protein for repairing tissue.
Steamed or roasted vegetables are full of vitamins and minerals and can be light on your stomach.
Easy-to-digest fruits such as bananas, applesauce, and ripe pears offer the vitamins and minerals necessary for your body without causing agitation to the stomach.
Soups: Chicken Noodle Soup or Vegetable Soup is very soothing, rehydrating, and full of electrolytes. Soothe a Sore Throat: Soothing Options
Having a sore throat makes even the act of swallowing seem quite a task. Soothe thyself with these options:
Warm liquids: Broth, herbal tea with honey if not coughing, warm lemon water seem to soothe the pain.
Soft, cool foods: Applesauce, yogurt, or cold mashed potatoes are non-irritating and not irritating to swallow and offer some nutrition.
Popsicles, homemade or store-bought: This is a soothing, refreshing treat that will help an aching throat.
Foods to Limit or Avoid When Sick
Sometimes, even more tempting, some comfort foods make you feel worse. These foods will make your taste buds good but not your health.
Here’s what to avoid:
Greasy or fried foods: The digestive system finds it hard to break down such foodstuffs. Moreover, they might disturb the stomach.
Spicy foods: Further aggravate heartburn or indigestion. Sugar-laden drinks and processed foods: These offer less nutrition and may further exacerbate inflammation.
Dairy products (in case of lactose intolerance): Lactose intolerance will result in digestive discomfort. Other than this, caffeine and alcohol can lead to dehydration and definitely will interfere with your sleep as well (an important part of the recovery phase).
Other Recovery Tips
Get plenty of rest: Just rest and let your body recover. Let your body recover from the infection. Get enough sleeping time and rest.
Keep your stress levels low: Stress will bring down your immune system. Learn breathing exercises and meditation or any form of relaxation to keep your stress under control.
When symptoms persist, consult a doctor: If you have a really bad case of the symptoms or if they are not improving after a few days, then do visit your doctor to rule out underlying conditions.
Fuel Your Body to Feel Better Faster
These tips, plus including the foods and drinks listed below in the Packed with Power list, can help fuel your body to help you fight off an illness and recover from it. Simple and Fast Recipes When You’re Ill
Let’s be honest: cooking is the very last thing you want to be doing when you are sick.
Here are some simple recipes to watch out for foods to eat when sick:
For cold and fever
some mouth-watering recipes among foods to eat when sick with cold and fever
1. Chicken Noodle Soup: This really makes your sick day very active.
Ingredients:
1 whole chicken or chicken carcass
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
4 cloves garlic, minced
8 cups water
1/2 cup egg noodles
Salt and pepper to taste
Instructions:
Place chicken along with onion, carrots, celery, and garlic in a large pot. Add water and bring to a boil.
Reduce heat and simmer for about an hour or until chicken is cooked through.
Remove chicken from pot and let cool slightly before shredding the meat.
Strain broth and return to pot. Add shredded chicken and egg noodles.
Cook the noodles per package as per directions. Season with salt and pepper as per your taste.
2.Ginger and Lemon Tea
Ingredients:
1-inch piece of fresh ginger, sliced
1 lemon, sliced
1 tablespoon honey (optional)
Hot water
Instructions:
Steep ginger and lemon slices in hot water for 5-10 minutes.
Add honey to taste, if desired and sip it.
3. Oatmeal with Berries
Ingredients:
1/2 cup rolled oats
1 cup milk or water
A handful mixed berries (blueberries, raspberries, strawberries)
A sprinkle of cinnamon
Instructions:
Cook oatmeal according to package directions.
Stir in berries and cinnamon.
Enjoy!
These recipes are very easy to fix and will provide some of the key nutrients you need to help you feel better. Pay attention to your body and adjust the ingredients in the recipes if there is something you don’t like
When down with stomach flu:
Electrolyte Drink :
Ingredients:
- 4 cups water
- 1/2 tsp salt
- 1/4 tsp baking soda
- 1 Tbsp honey or maple syrup, optional
- Juice from 1 lemon or orange, optional
Instructions:
- Mix all ingredients in a pitcher. Add ice if you would like, or have it at room temperature.
Easy Applesauce:
Ingredients:
- 2-3 apples, peeled and chopped
- 1/4 cup water
- 1 tablespoon lemon juice, optional
- Pinch cinnamon, optional
Instructions:
- In a saucepan combine apples, water, and lemon juice, if using. Bring to simmer and cook until apples are softened, about 10-15 minutes.
- Remove from heat and mash using a potato masher or blend until smooth.
- Stir in cinnamon if using, then serve.
Note: These are just a few very simple suggestions. Feel free to develop your own variations of these recipes based on your tastes and what you have available in your pantry.
Conclusion
It doesn’t have to be a sacrifice between your health and your taste buds when you’re not well. Try these tips and recipes to get you feeling tip-top again in no time at all. Rest when you need to, drink a lot, and eat comfort foods—most of those especially that make you feel there is actually real hope for getting back to 100%. With a little tender loving care, you will be back to your old self in no time!
