What to Eat When You’re Sick

When you are sick, the idea of food suddenly becomes unappealing – from the non-existent appetite to the bland taste of basically everything. However, food is most important when you feel ill – you require the nutrients to boost your body strength and help you recover. So what food would help you get better in the most effective way? Here’s a list of what to eat when you’re sick.

Do you have…

Cold or flu?


  • Vegetable or chicken soup: The hot broth from the soup can keep you hydrated and soothe your sore throat. Chicken soup can also help relieve congestion because of its amino acid, which thins out mucus in the lungs.
  • Spicy foods: A research in the University of Cincinnati Academic Health Center found that a little bit of chili pepper could alleviate sinus inflammation.
  • Hot tea with honey: Not only could it prevent dehydration, hot tea could also relieve congestion and sore throat. A combination of tea and honey could also help the body fight bacteria.

Stomach problems?

  • Ginger: The anti-inflammatory component in ginger helps relieve motion sickness, upset stomach and more.
  • Bananas: Bananas are not only easy to digest, but they are also rich in potassium, which is often drained after vomiting or diarrhea.
  • Dry crackers: They might be bland, but that’s exactly why they are a good food to eat after an upset stomach episode. Easily digestible, dry crackers could help one transition back to normal diet.


Author: Joseph Campbell

Hi there! I'm Joseph Campbell, a Sydney-based writer and food blogger. Follow me each week as I take you around on my food adventures.