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Best foods to eat when sick6/12/2023 ![]() ![]() Of course, washing your hands, getting enough sleep, and receiving a flu shot can help ward off colds in the first place - but if you end up coming down with a winter bug, here's what you should eat to support an easier recovery. To take care of yourself year-round, load up on foods that boost your immune system, like colorful fruits and veggies. Miller recommends adding a dollop of nut butter on a plain, sliced banana for a heart-healthy snack, or tossing some slices into your oatmeal, low-fat yogurt, or unsweetened cereal. Drink more than you normally would (ideally, more than 8 cups throughout the day) to help your body regenerate disease-fighting lymphatic cells naturally. Our need for water increases when we're fighting infections, so you'll need to double down on water, comforting cups of tea, or a hot cup of coffee. We tend to turn to chicken soup and tea when we’re sick, but other foods like citrus fruits, fatty fish and almonds can help boost your immune system all year round. If you are having trouble keeping food down, this might be the way to go. The BRAT diet does not have as many nutrients as other food options, but it is easy on the stomach. Keeping hydrated goes hand in hand with eating well if you're hoping to beat your cold fast. If you're feeling nauseous, following the BRAT diet bananas, rice, apples and toast may be your preference. The heat from warm soups and stews helps with congestion, so dig into one of your favorites (or even some pho!) when you're feeling sniffly or stuffed. ![]() See below tips 6 and 7 for other reasons spicy foods can be one of the best foods to eat when sick 4. And your mother's old adage is true: Chicken soup can truly nourish the soul. Spicy foods like salsa, buffalo sauce, hot sauce, creole seasoning, Caribbean jerk-style foods, and spicy curry can all top the list of foods to eat when you are sick with congestion, sore throat, or headache. To get rid of colds or dry coughs faster, you'll need to supercharge your choices in the kitchen for a few days - look to protein-rich staples like Greek yogurt, chickpeas, seeds, chicken, and eggs to fuel your immune system when you're experiencing a loss of appetite. But it's more important than ever to eat the right foods that will help your body feel its best. When you're suffering through a painful head cold or can't shake a runny nose, sitting down to power through a balanced meal may feel like the last thing you want to do.
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