Introduction
When you’re feeling sick, you might not feel like eating at all. But did you know that what you eat can actually help you feel better faster? That’s right – the right foods can boost your immune system, reduce inflammation, and keep you hydrated. In this guide, we’ll explore the 10 foods that can help you feel better when you’re sick, the best foods to eat and drink when you’re under the weather, 5 nutrient-rich foods that can boost your immunity, and tips for nourishing your body during different stages of illness. Let’s get started!
10 Foods That Can Help You Feel Better When You’re Sick
First up, let’s talk about some specific foods that can help ease your symptoms when you’re feeling ill. These foods range from familiar comfort foods to some surprising superfoods.
Chicken noodle soup
There’s a reason why chicken noodle soup is a go-to food when you’re feeling sick. The warm broth can help to clear congestion, while the chicken provides protein to help boost your immune system. The noodles also provide carbohydrates to help give you energy.
Ginger
Ginger is a natural anti-inflammatory that can help to reduce nausea and soothe an upset stomach. You can add grated fresh ginger to your tea, or sip on ginger ale to help settle your stomach.
Garlic
Garlic is another natural anti-inflammatory that can help to boost your immune system. You can add minced garlic to your meals, or even take garlic supplements if you’re not a fan of the taste.
Bananas
When you’re feeling sick, you might not feel like eating much. But bananas are a great food to nibble on because they’re easy to digest and provide carbohydrates for energy. Plus, they contain potassium which can help to regulate your fluids and electrolytes.
Oatmeal
Oatmeal is a great comfort food that can help to soothe an upset stomach. It’s also easy to digest and provides carbohydrates for energy. You can add honey or cinnamon to your oatmeal for extra flavor.
Yogurt
Yogurt is rich in probiotics which are good bacteria that can help improve your gut health. This can be especially beneficial if you’re taking antibiotics which can kill both good and bad bacteria in your gut.
Tea
Drinking hot tea can help to soothe a sore throat and clear congestion. Some good options include chamomile, peppermint, and echinacea tea which can help to boost your immune system.
Broth-based vegetable soup
Similar to chicken noodle soup, a broth-based vegetable soup can provide the warmth and nutrients your body needs when you’re feeling sick. Plus, the vegetables provide important vitamins and minerals.
Smoothies
When you’re feeling sluggish, it can be hard to get all the nutrients you need. But smoothies are an easy way to get a lot of nutrition in one glass. Try blending together some frozen fruit, spinach, and yogurt for a tasty and nutrient-dense smoothie.
Crackers or toast
When your stomach is feeling queasy, sometimes all you can manage is some simple carbohydrates. Crackers or toast can provide the energy you need to get through the day, without being too heavy on your stomach.
The Best Foods to Eat and Drink When You’re Under the Weather
In addition to those specific 10 foods, there are also some general categories of foods that are good to eat when you’re feeling sick. These foods can help to keep you hydrated, provide important nutrients, and boost your immune system.
Plenty of water
Staying hydrated is important when you’re sick, because it can help to thin mucus and keep your throat moist. Aim for at least 8 glasses of water a day, and consider drinking warm water with lemon to soothe a sore throat.
Electrolyte drinks
If you’re losing fluids due to vomiting or diarrhea, it’s important to replace those fluids and electrolytes. Sports drinks like Gatorade can be a good choice, but be aware that they can be high in sugar and calories. Coconut water is a natural electrolyte drink that can be a good, low-sugar alternative.
Bone broth
Bone broth is made by simmering bones and connective tissue from animals, and can provide important nutrients like collagen, minerals, and protein. It also has anti-inflammatory properties, making it a good choice when you’re feeling sick.
Leafy greens
Leafy greens like spinach, kale, and arugula are packed with vitamins and minerals that can help boost your immune system. They’re also low in calories and can help to keep you hydrated. Try adding some greens to your chicken noodle soup or smoothie.
Whole grains
Whole grains like brown rice, quinoa, and whole wheat bread are rich in dietary fiber and can help to keep your digestion regular. They also provide carbohydrates for energy. Try having some oatmeal or whole grain toast for breakfast.
Lean protein
Protein is important for building and repairing tissues, and can help to boost your immune system. Choose lean sources of protein like chicken, fish, beans, and tofu to keep your meals light and easy to digest.
Vitamin C-rich fruits
Vitamin C is important for immune function, and can be found in fruits like oranges, grapefruits, and kiwis. Try adding some sliced fruit to your yogurt or smoothie for a tart and refreshing snack.
Probiotics
As we mentioned earlier, probiotics are good bacteria that can help to improve your gut health. You can find probiotics in yogurt, kefir, kimchi, kombucha, and other fermented foods.
5 Nutrient-Rich Foods That You Should Eat to Boost Your Immunity When Sick
If you’re looking to really boost your immune system, there are some specific foods that are particularly high in nutrients that can help. Here are 5 foods to consider:
Citrus fruits
As we mentioned earlier, vitamin C is important for immune function. Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, making them a great choice when you’re feeling under the weather.
Leafy greens
We mentioned leafy greens before, but they’re worth mentioning again! Greens like spinach and kale are packed with vitamins A and C, as well as fiber and other important nutrients.
Red bell peppers
Did you know that red bell peppers actually contain more vitamin C than oranges? They’re also a good source of beta-carotene which can help to boost your immune system.
Fermented foods
We mentioned probiotics before, but fermented foods like sauerkraut and pickles are also rich in other important nutrients like vitamin K, fiber, and antioxidants.
Probiotics
Finally, it’s worth mentioning probiotics one more time. They’re just that important! Consider taking a probiotic supplement in addition to eating probiotic-rich foods.
From Soups to Smoothies: How to Nourish Your Body When You’re Ill
Now that we’ve covered what to eat, let’s talk about how to eat. When you’re feeling sick, it’s important to focus on easy-to-digest foods that will keep you hydrated and provide important nutrients.
What to eat during different stages of illness
During the acute stage of an illness – when you have a fever, chills, and other severe symptoms – you might not feel like eating much at all. Focus on staying hydrated with water, tea, and electrolyte drinks. Once your fever breaks and your symptoms start to improve, you can start to incorporate light, easy-to-digest foods like chicken noodle soup, oatmeal, and crackers or toast.
Tips for making soups and smoothies more nutritious
Soups and smoothies are great choices when you’re feeling sick, but they can also be quite bland. Here are some tips for making them more nutritious and flavorful:
- Add lots of vegetables to your soup, like carrots, celery, and onions.
- Use bone broth instead of regular broth for a more nutrient-dense soup.
- Add spices like ginger and turmeric to your soup to help reduce inflammation.
- Add protein to your smoothie, like Greek yogurt or almond butter.
- Add spinach or kale to your smoothie for some extra greens.
- Use frozen fruit to make your smoothie cold and refreshing.
Importance of easy-to-digest foods
When you’re feeling sick, your body is working hard to fight off infection. That’s why it’s important to focus on foods that are easy to digest, so your body can use its energy for healing instead of digestion. Choose foods like soup, oatmeal, and smoothies that are gentle on your stomach.
Expert Advice: What a Nutritionist Recommends Eating When You’re Feeling Unwell
Finally, let’s hear from a nutritionist on what they recommend eating when you’re feeling sick.
Importance of listening to your body
According to nutritionist Kelly Hogan, it’s important to listen to your body when you’re sick. “Your body is working hard to fight off infection, so it’s important to provide it with the nutrients it needs to do its job,” she says.
Balanced meals that include protein, vegetables, and healthy fats
Hogan recommends eating balanced meals that include protein, vegetables, and healthy fats. “Aim for meals that look like a colorful plate of veggies, with a serving of lean protein and some healthy fats like avocado or nuts,” she suggests.
Importance of nutrient-rich snacks
Hogan also recommends having nutrient-rich snacks on hand for when you’re feeling peckish. “Some good options include fruit and nut butter, yogurt and granola, or hummus and veggies,” she says.
Conclusion
When you’re feeling sick, it can be tempting to just curl up in bed and not eat at all. But as we’ve seen in this guide, the right foods can actually help you feel better faster. From chicken noodle soup to leafy greens, there are plenty of options to choose from. Just remember to focus on easy-to-digest foods that will keep you hydrated and provide important nutrients. And if you’re ever in doubt, consult with a nutritionist to get personalized advice.
