What to Eat When You’re Sick: Hydration, Rest, and Light Meals

Introduction

When you’re feeling under the weather, the last thing you probably want to think about is what to eat. But the foods you choose can have a major impact on your recovery—so it pays to give some thought to your diet when you’re sick. Here’s an overview of what to eat when you’re sick, including tips on hydration, rest, and light meals.

Hydrate with Fluids

One of the best things you can do when you’re sick is to stay hydrated. Staying hydrated helps your body fight off infection, making it an essential part of any recovery plan. According to the Mayo Clinic, “Adequate fluid intake helps thin mucus secretions and makes coughing more productive.” So make sure to drink plenty of fluids when you’re sick.

Water is always a good choice, but other fluids may be beneficial as well. The American Academy of Family Physicians recommends hot tea or broth to help clear congestion, while the National Institutes of Health suggest drinking sports drinks or juice to replace lost electrolytes. If you’re not able to keep water down, try sucking on ice chips or popsicles.

Get Plenty of Rest

Getting plenty of rest is another important part of recovering from illness. When you sleep, your body has more energy to fight off infection, so it’s important to get enough rest when you’re sick. The National Sleep Foundation suggests keeping your bedroom dark and quiet, avoiding caffeine and alcohol before bed, and avoiding screens in the hour before bedtime.

If you’re having trouble sleeping, try taking a warm bath or using a humidifier in your room to ease congestion. You can also try herbal teas like chamomile or valerian root, which may help you relax and get a better night’s sleep.

Eat Light Meals

When you’re sick, it’s important to eat light meals that are easy to digest. Eating light meals helps your body conserve energy so it can focus on fighting off the infection. The Mayo Clinic suggests eating smaller meals more frequently throughout the day, rather than three large meals.

Good choices for light meals include soups, smoothies, yogurt, and oatmeal. Avoid fatty, greasy, or spicy foods, as these can be difficult to digest and may irritate your stomach. If you’re having trouble keeping food down, try eating dry crackers or toast to settle your stomach.

Include Foods Rich in Vitamin C

Vitamin C is an important nutrient that can help boost your immune system and fight off infection. The National Institutes of Health recommends consuming at least 200 milligrams of vitamin C each day when you’re sick. Good sources of vitamin C include citrus fruits, red peppers, kiwi, broccoli, and strawberries.

You can also take a vitamin C supplement if you’re unable to get enough from food. However, it’s best to get your nutrients from natural sources whenever possible.

Avoid Dairy Products

It’s best to avoid dairy products when you’re sick, as they can be difficult to digest and may cause nausea and bloating. Dairy products like milk, cheese, and ice cream contain proteins called caseins, which can be difficult for your body to break down. Additionally, dairy products can increase mucus production, which can make congestion worse.

If you’re craving something creamy, try plant-based alternatives like almond milk, coconut milk, or soy milk. These alternatives are lower in fat and easier to digest than dairy products.

Choose Low-Fiber Foods

High-fiber foods can be difficult to digest when you’re sick, so it’s best to opt for low-fiber options. According to the Harvard Medical School, “High-fiber foods can be irritating to an already upset digestive tract, and they can delay the absorption of fluids and nutrients.”

Good choices for low-fiber foods include white rice, cooked vegetables, canned fruit, and lean proteins like chicken or fish. Avoid high-fiber foods like whole grains, beans, nuts, and seeds until your symptoms have improved.

Opt for Bland Foods

Bland foods are often the best choice when you’re sick, as they are easy to digest and don’t irritate your digestive system. Bland foods include crackers, toast, boiled potatoes, applesauce, and bananas. You can also try cooked cereals like oatmeal or cream of wheat.

Avoid strong flavors like garlic, onions, and spices, as these can be irritating to your digestive system. Additionally, steer clear of acidic foods like tomatoes and citrus fruits, as these may worsen any heartburn or indigestion you’re experiencing.

Conclusion

When you’re sick, the right nutrition can make a big difference in your recovery. Make sure to stay hydrated with fluids, get plenty of rest, and eat light meals. Include foods rich in vitamin C, avoid dairy products, choose low-fiber foods, and opt for bland foods. With these tips, you can make the most of your recovery and get back to feeling your best.