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When you contract a virus or infection, your need for nutrients, water, and energy increases. But appetite usually goes in the opposite direction. This discrepancy can delay recovery and, in some cases, get people into serious trouble. This is where food choices come into play. Eating when the weather is bad is about function, not taste.
The right foods support your immune response, soothe irritation, repair tissue and help you recover faster. The wrong ones can degrade the system, worsen symptoms, or stop treatment. Your body is always working behind the scenes to heal, but it needs your help when it’s sick. This means knowing what to eat based on your symptoms and providing your system with the components it needs.
Different symptoms require different food strategies
TIME’s practical guide focuses on what to eat and what to avoid when you’re sick with specific symptoms like nausea, diarrhea, sore throat or heartburn.1 Rather than giving one-size-fits-all advice, we tailor your food strategy based on how your body responds. Whether you’re experiencing vomiting, coughing, or constipation, the goal is to nourish your body in a way that doesn’t worsen your symptoms and helps with recovery.
• Hydration is a priority, especially during an upset stomach. When you vomit or have diarrhea, you lose not only water but also electrolytes (minerals such as sodium and potassium needed for body function).
Dehydration causes headaches, dizziness, and fatigue. To prevent this, start by drinking coconut water or broth in small spoonfuls rather than large gulps. Fruits and vegetables with high water content, such as cucumbers, melons, and oranges, are also smart hydration boosters when plain water isn’t appealing.2
• When your stomach is upset, mild carbohydrates are your best friend — Once you’re able to dehydrate, foods containing soluble fiber, such as bananas, applesauce, and rice, can help bulk up stool without irritating the body. The important thing is to eat small, frequent meals rather than larger meals, which can make nausea or diarrhea worse.
Fiber is needed to relieve constipation, but timing is important
For constipation, consider gradually increasing dietary fiber. Overloading too quickly will worsen bloating and discomfort. You should only eat foods rich in fiber when your intestines are stable enough to safely process the fiber. This is the paradox of fiber. Fiber is essential, but consuming it when your gut is unhealthy can worsen your symptoms. Start slow and drink plenty of water to help the fiber move smoothly through your system.
• A warm drink helps get things moving — Warm liquids help stimulate bowel movements, so some people rely on coffee or tea first thing in the morning.3 Warmth, not necessarily caffeine, helps activate the colon.
• Whole fruits and legumes provide ongoing support — Once your system is tuned in, fruits like prunes and fiber-rich legumes become useful tools for keeping digestion regular. However, to avoid worsening constipation, the transition should be done slowly and with caution.
To start, choose foods that are easy to digest, such as whole fruits and white rice. Once your gut has healed, begin layering starches such as peeled potatoes or cooked squash. Eat root vegetables later, and finally eat foods rich in fiber.
When your body is congested, comfort foods aren’t just about comforting
Broth-based soups hydrate and deliver nutrients without requiring much digestion. Warmth also helps open your nasal passages, making it easier to breathe if your nose is stuffy due to a cold or flu.4
• A soothing tea is a smart choice — Ginger or peppermint tea can soothe the stomach, hydrate the stomach, and help clear sinus buildup. This herb also has mild antibacterial and anti-inflammatory effects, making it a useful ally during upper respiratory infections.
• Both cold and warm foods can help with a sore throat. Homemade frozen popcorn made with fruit juice, grass-fed yogurt (choose homemade yogurt, not commercial) and smoothies can have a cooling effect on a sore throat. But warm soup can help relieve pain and add nutrients even when you don’t eat much else. For older children and adults, gargling with salt water (1/2 teaspoon in 8 ounces of warm water) can reduce throat swelling.5
• Raw honey has healing properties — Honey is well known for its antibacterial properties and has long been used to treat wounds. Tea with honey helps reduce throat inflammation and suppress coughing. According to the Mayo Clinic, honey covers the throat and acts as a natural cough suppressant, which is especially helpful at night.6 Mix honey in warm tea or drink it by the spoonful.
Avoiding trigger foods is important when treating heartburn
Heartburn is often made worse by acidic, fatty or spicy foods. Tomatoes, citrus fruits, caffeine, chocolate, and peppermint are common top offenders. Eating this causes the valve between the stomach and esophagus to relax, allowing stomach acid to rise into the stomach and causing a burning sensation.7
• Most heartburn is caused by too little, not too much, stomach acid. In addition to optimizing mitochondrial function, eating hydrogen-rich foods, such as fresh fruits, vegetables, and protein, and chloride-rich foods, such as salt, celery, and olives, provide dietary sources for your body to produce stomach acid. Consuming sauerkraut or cabbage juice stimulates your body to produce stomach acid.
• Timing is as important as what you eat. Eating right before bed or lying down right after eating increases the chance of reflux. Eat dinner early and stand upright for at least an hour after eating.
Certain Foods Provide Immune and Recovery Benefits When You Are Sick
If you’re suffering from a cold, the flu, nausea, or general fatigue, certain foods may be easier to tolerate but still powerful. These include bone broth, garlic, coconut water, ginger, raw honey, fruit, leafy greens, and grass-fed yogurt. Each of these foods has beneficial effects on recovery when sick, energy production, and inflammation control.8
• Bone broth provides collagen and amino acids that help repair tissue. Provides building blocks for intestinal lining restoration and immune cell production while also making the digestive system easier. Because it’s hot and liquid-based, bone broth relieves nasal congestion and soothes the throat.
• Garlic has proven antiviral and antibacterial effects. Garlic reduces the severity of colds and flu.9 In particular, aged garlic extract has been shown to enhance immune function.10 — This is a well-documented example of food acting as medicine. Garlic has the effect of stimulating immune cells and reducing viral replication.
• Coconut water restores lost electrolytes without irritating the stomach — When you vomit, sweat, or have a fever, you not only lose fluid, but you also lose potassium and sodium. Coconut water replaces both and adds natural sugar for quick energy. Unlike synthetic sports drinks, it contains no dyes or additives.
• Ginger stops nausea and soothes the intestines. Ginger has anti-nausea properties. It soothes the digestive tract and prevents cramps that cause vomiting. You can get the benefits by boiling fresh ginger into tea.
What should you eat and drink when you’re sick to speed healing?
Whether you’re suffering from a cold, stomach upset, sore throat, or just feeling exhausted, the goal is to reduce stress on your system while giving it the fuel it needs to fight it off. Food and hydration are not optional. This is how you help your body recover and get your energy back. But it’s not just about eating anything.
The important thing is to choose the right one for your symptoms and know how to adjust it as your body heals. Here are five practical steps to take when you’re sick and want to get better faster without making your symptoms worse or expending more energy.
1. Start with hydration. Just take a sip and don’t gulp it down — If you’re vomiting, sweating, or having diarrhea, you’re not just losing water. You also lose electrolytes like sodium and potassium that your body needs to function. Instead of gulping down water, try sipping coconut water, diluted fruit juice, or warm bone broth throughout the day. This will help you stay hydrated without causing more nausea or stomach cramps.
2. Instead of fighting your symptoms, use foods that suit your symptoms. If you have an upset stomach, eat bland foods such as rice, applesauce, or bananas. It’s easy to digest and helps settle the intestines. If you have a sore throat, soft, cold foods such as grass-fed yogurt or homemade ice cream made from fruit juice can be soothing, while raw honey mixed into tea can act as a natural cough suppressant.
3. Add healing ingredients that actually work — Use garlic for its antiviral properties. Add fresh ginger to your tea or chew a piece to soothe your stomach. Add raw honey to warm water or tea to coat your throat and reduce inflammation. This is an evidence-based way to support immune function and relieve symptoms without relying on over-the-counter medications.
4. Take small amounts. Don’t force yourself to eat large meals. It’s okay if you’re not hungry. But skipping food for too long can weaken your body. Just a few spoonfuls of broth or a banana can help keep your energy steady and prevent further fatigue or dizziness.
5. Use fruits and vegetables as a hydration bonus — If plain water isn’t your thing, use water-rich fruits and vegetables like watermelon, cucumbers, strawberries, or citrus slices. Provides moisture and essential nutrients all in one bite. This is an easy solution when you’re too tired to cook or eat a full meal, and allows you to continue your recovery without overloading your system.
Frequently Asked Questions About What to Eat When Sick
cue: What are good foods to eat when you are sick?
no way: Focus on simple, nutritious options that are easy on your system. Bone broth, bananas, rice, applesauce, grass-fed yogurt, and cooked vegetables provide energy without taxing digestion.
cue: What should I eat if I have a sore throat or cough?
no way: Choose soft, soothing foods like fruit juice, smoothies, or homemade popsicles made with grass-fed yogurt. Adding raw honey to warm tea can soothe irritation and reduce coughing. Warm bone broth also helps relieve inflammation and provide nutrients.
cue: What should I eat to help with nausea or vomiting?
no way: Ginger, used in tea or fresh form, is especially helpful in soothing the stomach. To stay hydrated without causing further nausea, drink coconut water or broth slowly.
cue: How do you stay hydrated if you can’t drink much?
no way: Try sipping coconut water or warm herbal tea throughout the day. Fruits with a high water content, such as watermelon, oranges, and cucumbers, can also help prevent dehydration when added to your fluid intake.
cue: Are there foods that actually help fight disease?
no way: yes. Garlic supports immune function with its antiviral and antibacterial properties. Ginger relieves nausea and soothes the stomach. Raw honey coats the throat and acts as a natural antibacterial agent.
