Winter may feel like a time of non-stop illness for your family. Between colds, the flu, RSV, COVID-19, stomach bugs and sore throats, it may seem like you have a family member sick every few weeks. But an illness isn’t the time to go on a junk food binge—healthy foods can help your body handle the germs.
Why It’s Important to Eat Right When You’re Sick
Good nutrition and hydration are always important, but even more so when you’re sick. Eating a balanced diet of fruits and vegetables supports your immune system. When your immune system is fending off a cold, eating healthy can help you feel better faster. Additionally, certain foods may help improve symptoms of colds or other illnesses.
Nauseous? Try the BRAT Diet
Stomach bugs are common in young children and can often spread to the rest of the family. While no one wants to eat while they are feeling nauseous, some foods may help reduce nausea and diarrhea or calm your upset stomach.
The BRAT (bananas, rice, applesauce, toast) Diet is a top choice of doctors for improving digestive function during a stomach illness. Eating certain bland foods can help alleviate symptoms.
In addition to serving small portions of applesauce, bananas, rice and toast, you can also try foods such as:
- Clear broth
- Gelatin desserts
- Plain potatoes
- Pretzels
- Saltine crackers
- Roasted/baked chicken
Eating foods at room temperature instead of when hot may help reduce odors that could worsen nausea. Additionally, while vomiting or experiencing diarrhea and for the first 24 to 48 hours after, avoid eating dairy, fatty or spicy foods, sweets, caffeine and alcohol, which can increase nausea and vomiting and make you more dehydrated.
Some drinks that may help people with nausea include water, ginger ale, ginger tea and peppermint tea. If you are dehydrated, try a drink with electrolytes, but stay away from sugary versions. Keep in mind that the key to recovery is staying well hydrated.
Additionally, research has found that ginger is both safe and effective for treating nausea in many people.
Plain foods like those listed above are easy to digest, but they do not offer a lot of nutrients, so they are not recommended for other illnesses like the cold and the flu or to be eaten for an extended period of time.
Fighting Colds and Flu with Nutrition
There are a lot of sayings and superstitions about foods and fevers. It turns out that feeding your body nutritious foods is one of the best ways to boost your immune system and fight off cold and flu bugs. Some of the best foods to eat and drink when you are sick are:
- Hydrating foods like broth, juice and herbal tea
- Soups like chicken noodle, vegetable-based or legume-based
- Ice pops
- Fruits and vegetables with zinc and/or vitamin C, including citrus fruits, berries, carrots, cantaloupe, kiwi, broccoli, Brussel sprouts, peppers, potatoes, and tomatoes
- Leafy greens, like spinach, kale and cabbage
- Garlic
- Soothing spices, like ginger, cayenne and turmeric
Additionally, research found that honey may soothe coughing. Avoid feeding honey to infants though, as it can cause health complications.
One study found that chicken soup specifically can help fight a cold. But any kind of soup is likely to help you feel better. The warmth and steam may help with congestion, and broth-based soups are easy on your digestive system.
If you are sick and nothing sounds good, it is ok to eat comfort foods. Foods that soothe you can go a long way to help you recover. Try to aim for a balance of protein and carbohydrates and opt for easy-to-digest simpler foods instead of rich or spicy foods. Multiple small meals a day may be easier to stomach than three regular-sized meals.
Foods to Avoid When You Have the Flu
There are foods you shouldn’t eat when you have a cold or the flu. These include:
- Dairy products – thickens mucus making congestion worse
- Sugar – causes inflammation which makes it harder for your body to recover
- Spicy foods – can trigger a runny nose, which may be good when you are starting to recover but still have a stuffy nose
- Caffeine – can cause dehydration and is a stimulant that prevents your body from getting the rest it needs
- Alcohol – weakens the immune system making it harder for your body to fight the illness
And if you’re hoping to boost your immune system with over-the-counter vitamins or supplements, beware: Research has not found these types of products can reduce your risk of illness or speed recovery time.
Hydration: The Key to Recovery
Hydration is crucial for recovery. Specialized electrolyte drinks may help seriously dehydrated small children. However, most adults can probably skip the fancy sports drinks. Instead, try drinking coconut water, fruit juice (with no added sugar), hot herbal tea, warm broth and water.
When to Seek Professional Advice
Most respiratory and digestive infections will resolve on their own after a few days. But if symptoms do not improve after several days, you or your child may need to see a doctor. Look out for concerning symptoms such as:
- Bluish skin
- Chest pain
- Confusion or disorientation
- Earaches in children
- Fever above 103 degrees in kids or 102 degrees in adults
- Fever that lasts for more than three days
- Persistent or severe vomiting
- Rapid heartbeat
- Seizures
- Signs of dehydration, such as dark urine and increased thirst
- Swollen glands
- Trouble breathing
If the severity of symptoms does not improve or gets worse, call your doctor or visit a UM urgent care location. If your child has had a seizure, he or she needs immediate emergency care.
More to Read
- FLU SOS: When to Treat at Home, Seek Urgent Care, or Head to the ER
- What You Need to Know About Avoiding the Flu
- Should I Take My Child to the Emergency Room?
- Strengthen Your Immune System with 7 Simple Strategies
Medically reviewed by Hamidah K. Ali, DO, MPH and Nancy Piercy, RN, MS, CRNP.
