List of 15 Healthy Foods to Eat When You Are Sick

15 Best Foods You Should Eat When You’re Sick

Nutrition is a crucial part of your general health and well-being. A good diet with balanced nutrition can improve the speed of your body’s recovery ten-fold. A bad diet can deter recovery time just as dramatically. The foods you eat when you’re sick play their part in a speedy recovery.

Most Effective Foods to Eat When You’re Sick

Here is a list of foods and ingredients you should eat when you are sick.

1. Ginger

Considered the go-to food for almost every common disease ranging from flu to the common cold or even allergies, ginger is recommended by doctors. Research suggests that ginger has promising benefits for symptoms like nausea and vomiting. But, further research into this is required.


2. Bananas

When you’re sick, your body uses a lot of energy to recover. At times, this can leave you with a reduced appetite for food. This is where bananas come in. Not only are they a rich source of fibre, potassium and good sugars, they are also one of the best soft foods to eat when sick. The best part about bananas is that you don’t have to chew them a lot and they provide your body with the energy to fight illnesses like flu and the common cold. Bananas are also great for conditions like constipation. They are commonly recommended for those who struggle with numerous digestive issues.

3. Applesauce

Like bananas, applesauce too is a great food to eat when you’re sick. It’s highly nutritious and doesn’t take a lot of energy to digest. It’s also a great energy food for people with a high fever. Applesauce is also high in fibre which helps loosen stools and beat conditions like constipation. It’s normally recommended for those who have digestive issues or face conditions like respiratory infections and stomach flu.


4. Dried Fruits

There are no better foods to eat when you are sick and have no appetite than dried fruits. These have high nutritional value and help keep your body’s energy levels up. Dried fruits are usually recommended to help you through conditions like constipation, and the common cold.

5. Coconut Water

In South and South East Asia, coconut water is considered a cure-all. It is commonly used in India to help with hangovers, headaches, digestive issues, and dehydration. This water is rich in digestive enzymes, electrolytes, and dietary fibres.

Coocnut Water

6. Garlic

There are few foods as good for infections and allergies as garlic. It is full of minerals, vitamins and a component known as allicin which has huge medicinal benefits. Garlic is also used to treat lower blood pressure, maintain body temperature during a fever, fight septic infections and lower blood sugar.

7. Oranges

Oranges are a rich source of dietary fibre, fructose, and Vitamin C. It is commonly recommended to those who have flu or the common cold. It is also one of the best comfort foods when sick.


8. Toast

When you’re sick, the first breakfast dish that would come to mind is toast as it’s rich in fibre, carbs and easy to digest. Depending on the type of toast, it can help with controlling cholesterol, blood sugar and improving digestion. Toast is the T in a BRAT (Bananas, Rice, Applesauce, Toast) diet and is considered good for those with food poisoning, diarrhoea, nausea, and the flu.

9. Cranberry Juice

An essential component used to treat mild urinary tract infections, cranberry juice is also recommended to those who are constipated. It is also recommended for those who have cardiac problems and acid reflux. Additionally, cranberry juice has cancer prevention properties and more. It is packed with antioxidants that counteract free radicals in your body. The same research proves that cranberry juice prevents coronary artery disease.

Cranberry Juice

10. Oatmeal

Another great breakfast dish, oatmeal is soft, easy to digest and packed with high dietary fibre. Another big benefit of oatmeal is that it’s packed with complex carbs that make you feel full while consistently helping your body recover from illnesses like flu and bacterial and fungal infections. These infections are counteracted by the antibiotic properties found in oats.

11. Prunes

Prunes (dried plums) are great for bowel health as they are rich in dietary fibre, vitamins, and minerals. They are commonly recommended for constipation. Prunes not only provide energy in the form of fructose, but they also have Bifidobacterium which is a form of healthy gut bacteria.


12. Apricots

Apricots are rich in dietary fibre, minerals, vitamins and polyphenols which help improve the presence of lactobacillus, a gut bacterium that is commonly needed to combat conditions like GERD, and other digestive issues. Apricots are normally recommended for those who also have food poisoning, the flu or the common cold.

13. Flaxseeds

When you’re sick, easily digestible with high nutritional value is what your diet should be. Flaxseeds do that and so much more. They are a major hydrating ingredient that helps reduce bowel inflammation, release gas, combat GERD and nausea. Flaxseeds are also rich in antioxidants which help in regulating the digestive, respiratory and excretory systems.


14. Green Tea

One of the most commonly used foods to fight throat infections, upper respiratory infections, digestive issues like constipation and diarrhoea as well as counteract high blood pressure and high blood sugar. It has virtually no sugar, is packed with antioxidants, anti-inflammatory properties, antibacterial and antifungal properties. It also counteracts stress and promotes better sleep.

15. Lime

Lime is rich in antiseptic, antifungal, and antibacterial properties. It’s also rich in anti-inflammatory properties and packed with minerals and vitamins, particularly Vitamin C. It also has high electrolyte content which helps to rehydrate your body. Lime is considered a must-use ingredient when you face conditions like the common cold, flu, bacterial infections, and UTIs. It additionally helps to regulate blood pressure and improve digestion due to the presence of citric acid.



Here are some answers to frequently asked questions about the diet for a sick person:

1. What Foods Should I Avoid Eating When I’m Sick?

When you’re sick, it is important to avoid certain foods. These include:

  • Oily food
  • Food rich in starch
  • Food rich in saturated fats
  • Food with a high content of salt
  • Food that is high in protein
  • Food that is hard to digest like red meats
  • Food that needs lots of chewing

2. Should I Eat More When I’m Sick?

It is highly recommended that you eat food that is generally light and rich in vitamins, minerals, and electrolytes. It is important to keep in mind that your diet has to treat the illness you’re facing. It is recommended that you try the BRAT diet.

A balanced diet is a must for those looking to recover from their illnesses quickly and effectively. While planning your diet, remember to portion your meals into many small ones and balance out the nutrition as much as possible. It is crucial that you do this while also continuing the medications your doctor would have prescribed. Always consult a doctor before attempting to treat any illness and remember, your diet is a supplement – not a replacement – to the medical treatments you undergo.

Also Read:

Foods to Eat and Avoid for Hypertension Patients
Foods to Consume and Avoid Before Bed
Best Foods to Eat for Healthier Skin

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