Your diet is an important factor to regaining health when you’re ill. Check out these foods to eat when sick and under the weather.

If you’re feeling under the weather, one of the best things you can do besides drinking liquids is stock up on foods that will help you recover in record time. Healthy foods are a great source of many nutrients, vitamins, and minerals that can help you nourish your body while treating your cold or flu.

For those who want to eat their way to feeling better, here are 7 foods to eat when sick.


Citrus fruits like oranges, grapefruit, limes, and lemons are ideal foods to eat for a cold. Citrus contains high amounts of vitamin C and flavonoids, which help fight fever, reduce inflammation and boost your immunity. 

Eating citrus fruits will also reduce your symptoms and help you heal faster. 

Chicken Soup

Chicken noodle soup is one of the best things to eat when you are sick. Consuming hot broths is beneficial for reducing inflammation and preventing dehydration, while chicken contains cysteine, an amino acid that has mucus-thinning properties.  


Eggs are a great source of protein to help you keep up your strength while you are under the weather. They also contain zinc, a mineral that is beneficial for reducing the severity and duration of a cold. 


Oatmeal is a source of beta-glucan, a fiber that is essential for boosting your immune system and helping your body heal. Oatmeal is also ideal because it is bland and easy on the stomach. 


Bananas are gentle on the stomach and a great source of potassium, antioxidants and soluble fiber. When you are sick, your potassium levels decline due to vomiting, sweating, and diarrhea. Eating a banana will not only replenish your potassium levels, but the soluble fiber is also helpful for preventing diarrhea. 

Carrots And Sweet Potatoes

If you are experiencing mucus or phlegm, you might want to eat some carrots and sweet potatoes. Both of these vegetables contain beta-carotene, an orange pigment found in vegetables the body converts into vitamin A, which is responsible for keeping the mucus membranes healthy. 

Carrots and sweet potatoes are a great choice if you are at eating at a healthy restaurant and want to order immunity-boosting foods. 


Honey is one of the best foods for sore throat because it is rich in antimicrobials that fight bacterial in the throat. Supercharge the healing properties of honey by adding it to a hot, ginger tea for a throat and stomach-soothing combo.

Foods To Avoid When You Are Sick

There are many foods you should avoid when you are sick, some of which include:

  • Dairy: increases congestion
  • Alcohol: causes dehydration and interfere with antibiotics
  • Caffeine: causes dehydration
  • Sugary foods: increases inflammation

Eating these foods will only make your symptoms worse and prolong the duration of your cold or flu.

Foods To Eat When Sick: The Bottom Line

There are many foods to eat when sick that will speed up your recovery from your cold or flu. By implementing them into your diet, you’ll be feeling better in no time.

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