This post is specifically created to highlight nourishing foods made from home as well as foods you can buy packed and ready at the store. If you’ve spent time in the health food space, you know that when sickness comes- all of your favorite go-tos tend to go out the window ie: protein shakes, meat sticks etc. And then you see your long streak of avoiding HFCS suddenly die. What a shame. This guide will help you choose the best foods to eat when you’re sick whether you’re dealing with an upper respiratory illness (like a cold, flu, or sinus infection) or a lower GI illness (such as a stomach bug or food poisoning).
What to Eat for Upper Respiratory Illness
If you’re suffering from congestion, sore throat, cough, or fever, your body needs foods that reduce inflammation, boost the immune system, and keep you hydrated. Here’s what can help:
1. Bone Broth & Soups:
Rich in collagen (protein), warm broths help soothe the throat, reduce congestion, and provide easy-to-digest nutrients.
To make: Here is my personal bone broth recipe, Stupid simple bone broth. While it’s even titled “stupid simple” You may not actually be want to throw together a pot of broth when you’re already going through illness. However, this recipe freezes well, and can keep for 6 months.
The last persona that made this recipe told me that I could make money off of the recipe because it was the best she’d ever tasted!
To buy:
They even have powdered forms that are so simple to keep on hand, that even work great for travel also.
Related: The complete guide to travel snacks
Vitamin C rich foods:
Oranges
Strawberries
Lemons
Grapefruits
Kiwi
Yellow sweet pepper
Ginger & Honey Tea
Ginger reduces inflammation and nausea, while honey soothes a sore throat and has antibacterial properties.
Pro tip: Add some lemon here for an extra boost of vitamin C
Garlic & Onion
Both contain compounds that may help fight infections and reduce inflammation.
Consider recipes rich in these foods, like Leek soup, or Thai chicken curry skillet
Probiotic-Rich Foods
Kombucha
Yogurt
Sauerkraut
Soft Whole Grains
Provide gentle fiber and energy without being harsh on the stomach.
Oatmeal
Rice
Barley
Try out this Beef and barley soup recipe
Hydration is Key
Drink plenty of water, herbal teas, or warm broths to stay hydrated and help thin mucus.
1. Water
Don’t forget about your minerals.
You can choose to make your own mineral rich drink by checking out these recipes: Drink this to handle your stress better
Also consider electrolyte drink mixes like LMNT, or Relyte. My favorite is watermelon and mango.
3. Tea
I’ve been buying my tea from Ohioteaco.com for many years.
For something available in store, Traditional Medicinals also is great. Their Throat coat tea is often one I recommend to client having trouble with gut issues.
4. Popsicles
These frozen foods feel great on a sore throat, while also counting as a hydration source.
Avoid artificial dyes and high fructose corn syrup.
Try brands like Johnny pop, Good pop
In our house, we use a Zoku popsicle maker. This popsicle maker makes popsicles in just 8 minutes out of any juice you want! I’ve had this for at least a decade. We don’t use it often, but it’s perfect to pull out of the freezer when you need it.
Foods to Avoid:
- Dairy (if it increases mucus production for you)
- Fried or greasy foods, which can increase inflammation
- Excess sugar, which can suppress immune function
Related: Guide to pantry clean out
What to Eat for Lower GI Illness
If you’re dealing with nausea, vomiting, diarrhea, or stomach cramps, the goal is to stay hydrated, ease digestion, and replenish lost electrolytes.
Electrolyte-Rich Fluids
Coconut water, diluted juice, or broth-based soups help replenish sodium and potassium.
You can choose to make your own mineral rich drink by checking out these recipes: Drink this to handle your stress better
Also consider electrolyte drink mixes like LMNT, or Relyte. My favorite is watermelon and mango.
Plain White Rice or Toast
Easily digestible and can help settle the stomach.
For optimal digestion, I would recommend finding an organic form of rice like Lundberg.
Also, for any wheat products, I do recommend organic grains or grains that have been sprouted/soured
Bananas
A great source of potassium that helps restore lost electrolytes and is easy on the stomach.
Applesauce
Provides a gentle source of fiber and natural sugars without being harsh on digestion.
Boiled or Mashed Potatoes
Easy to digest and provide needed carbohydrates for energy.
Ginger or Peppermint Tea
Can help relieve nausea and bloating.
Bone Broth
You may notice that many of these simple foods to eat when you’re sick lack protein.
For something more substantial, yet easy on the stomach- a high quality bone broth is recommended.
Maybe even try mixing in some chicken breast or rice noodles.
Try out this simple Chicken noodle soup
Gentle cooked foods (like soups) are your friend!
Foods to Avoid:
- Dairy (except plain yogurt, if tolerated)
- Spicy or highly acidic foods, which can further irritate the stomach
- Raw vegetables (harder to digest when your gut is inflamed)
- Caffeinated or carbonated drinks, which can cause dehydration or bloating
Related: How to improve gut health
Lastly,
Be sure you’re respecting your body and not using the moment to push your body further into depletion trying to keep up with demands, deadlines and expectations.
This post may contain affiliate links. This means that I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.
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