Getting sick is one of the worst feelings that you may experience.
That’s the time when you don’t want to eat. You are not full in actuality. The reality is that your stomach is empty and your body is dehydrated.
This feeling stems from your body’s defensive response. The need to combat infection, build your body tissues, while it slowly recharges your energy. Eat if you can and slowly hydrate yourself.
Slowly intake a meal to avoid vomiting. Take back your appetite, drink medicine, and prioritize rest.
But also, identify the meals that you should avoid while your body tries to heal. This is not solely about nutrition.
As we dig deeper into the foods that help the sick, let’s also discuss the critical role of water in keeping you hydrated.
First, Stay Hydrated
Water is essential to your body. It helps retain your hydration and replenish your body’s water.
Getting hydrated is not just a necessity; it is your utmost priority. Especially if you or someone else got sick.
Keeping your body hydrated helps your body stabilize from the effects of sickness. While you’re sick, your body loses water quickly because of vomiting, breathing with a runny nose, fever, or even sweating.
Dehydration weakens your body. It also makes your condition worse. Dehydration can also cause certain diseases, such as fatigue, sore throat, brain fog, and headaches.
Aside from water, you can also drink anything liquid that keeps your hydration levels up. Here are the best fluids to intake, including a glass of water.
Glass of Water
Take small sips of water throughout the day. It is the most effective way to rehydrate yourself. Even if you are not thirsty.
Warm, Herbal Tea
Drinking a warm, herbal tea can help soothe your stomach at ease. It can also help your throat to open and de-clog your airways. Examples of herbal teas you can make while you’re sick are peppermint, chamomile, and ginger tea.
Soups or Broths
Drinking soup or broth can help your body absorb protein and sodium. If you feel like throwing up when eating something. Try to take the vegetable or chicken soup for hydration and retention of your electrolytes.
Electrolyte Drinks and Coconut Water
Another liquid you can intake is rich in electrolytes. Coconut water and any other electrolyte drinks are helpful for people with diarrhea, sweating a lot, or who have the feeling to vomit anytime.
What to skip:
Energy and Alcoholic Drinks
When you’re sick, alcoholic and energy drinks can deplete the water stored in your body. They’re not just harmful to your body; they can also cause inflammation.
Caffeine and Sugary Beverages
Take note that sick people should not just take care of themselves, but also their stomachs. Beverages that have caffeine and high amounts of sugar can make you lose water in your body. These beverages can easily upset your stomach when you’re sick.
Another Useful Tip: If you get sick and experience a cough or congestion, warm fluids are your best buddy. It helps loosen the mucus that makes your breathing and sleeping moments better and uninterrupted.
Gentle Foods for a Sensitive Stomach
When you are sick, your stomach is the first one to be affected. That’s why you must go easy on your stomach.
Choosing a gentle food can help your stomach recover easily. It can be food that tastes bland, but enough to provide you with the nutrients needed for your body.
A certain food diet can be followed to ease your sensitive stomach. This will slowly but surely help your stomach receive the nutrients it needs when you’re sick.
You can start with a go-to plan, such as the BRAT Diet, to treat people who are dealing with diarrhea, nausea, and vomiting. The BRAT is a diet consisting of Bananas, Rice, Applesauce, and Toast.
This diet can help you gain electrolytes for a day. It is a temporary diet plan that can be used for a day or two.
There are also stomach-friendly options that you may consider. Here are those foods that are better for your tummy:
- Oatmeal: Soft and easy to digest. Oatmeal has soluble fibers that can help ease your stomach.
- Plain Yogurt: It gives protein and probiotics that help your gut. The probiotics are also effective in helping you recover quickly.
- Mashed Potatoes or Warm Soups: Hydrating and mild enough not to trigger nausea.
You should temporarily avoid eating greasy, fried, or spicy foods. When you’re sick, they can cause stomach pain or give you acid reflux. It can be pleasant to your nose, but not for your tummy.
Power Foods That Support Healing and Immunity
Eating vitamin-rich foods not only helps you recover from sickness, but also provides more nutrients for your body.
These foods can also strengthen your body to heal itself and return to a normal state as soon as possible. Here are the foods you can eat that support healing and immunity:
- Fruits with Vitamin-C help your body create more white blood cells to strengthen your immune system. Fruits such as papaya, oranges, strawberries, and kiwi are examples of fruits that are rich in vitamin C.
- Green, Leafy Veggies contain antioxidants, iron, and folate that help your cells heal and prevent inflammation. Broccoli, kale, and spinach are among the green, leafy vegetables that you can eat.
- Protein-rich foods provide amino acids. This can help maintain muscle strength and repair soft tissues while you’re recovering. Among the foods rich in protein are lentils, tofu, fish, eggs, and chicken.
- Healthy fats can absorb essential nutrients such as vitamins A, D, E, and K, for a quick healing process. These fats can be extracted from olive oil and avocados.
- Probiotics provide immune system protection and strengthen your gut health. This can be extracted from eating yoghurt, sauerkraut, or kefir.
These foods are not just power foods. They are what your body needs to heal quickly and become stronger.
What to Eat If You’re Sick
| If You Have… | Eat This | Why It Helps |
|---|---|---|
| 🤕 Headache | 🥑 Avocados | Magnesium helps relax blood vessels and relieve pain. |
| 💩 Constipation | 🍑 Prunes | Contain fiber and sorbitol — natural relief for constipation. |
| 🤧 Cold / Flu | 🥝 Kiwi | High in vitamin C, boosts your immune system. |
| 🤢 Upset Stomach | 🌿 Ginger | Soothes nausea and aids digestion. |
| 😩 Fatigue | 🍳 Eggs | Provide protein and B vitamins for lasting energy. |
| 😵💫 Stress | 🥬 Green Leafy Vegetables | Folate and magnesium calm your nervous system. |
| 🩸 Anemia | 🍲 Lentils | Packed with iron and folate for healthy blood. |
| 🚽 Diarrhea | 🍚 White Rice | Gentle, binding, and easy to digest. |
| 🔥 Acid Reflux | 🌾 Oatmeal | Absorbs acid and soothes your stomach. |
| 💪 Muscle Pain | 🎃 Pumpkin Seeds | Magnesium helps reduce cramps and soreness. |
| 🛡 Weak Immunity | 🍄 Mushrooms | Beta-glucans help your immune system respond faster. |
| 😷 Cough | 🍍 Pineapple | Bromelain may reduce mucus and throat irritation. |
Foods to Avoid While You’re Sick
When you’re sick, your body’s defense mechanism is also weak. So, you need to eat wisely.
Some foods can make your symptoms worse, trigger discomfort, or make your recovery phase longer. They may seem appealing, but they harm what you think.
Skip these foods when you’re feeling sick:
Fried and Spicy Foods
These foods can cause inflammation in your stomach. It can also cause or worsen nausea and acid reflux.
Dairy Products with High Fat
Any dairy products with high fat should not be consumed when you’re sick. They make your airways congested by thickening your mucus build-up.
Sweet Desserts or Snacks
Sugar can slow down your body’s progress to combat infections. It can also suppress your immune system, leading to slow recovery.
Caffeine and Alcohol Beverages
Beverages with caffeine or alcohol can make you dehydrated and affect your rest. This can cause a messy progress in your recovery.
If you are craving something flavorful, go for lemon, turmeric, or ginger. They can add taste to your food without irritating your stomach.
Listen to Your Body
When you’re sick, your body feels different. There are times when your body craves something specific. That’s normal.
Listen to what your body is craving for. Following a strict menu can’t help you recover faster.
Always remember to eat lean protein to strengthen muscles.
Carbs are for storing energy.
Lighter and bland foods are for people who are bloated and have a feeling of nausea.
Warm soups are for people with a cough and congested airways.
Don’t ignore your body’s needs. It’s a call that these are essential for your body’s recovery.
The Bottom Line
When you’re sick, getting your body back to its normal state is the end goal. This can only be achieved through sipping and biting something nutritious.
Keep your body hydrated, eat with gentleness for your stomach, and choose vitamin-rich foods to recover faster. Cut out your favorite snacks for a while; they can sabotage your recovery.
Keep in mind:
- Drink any warm, nutritious, or electrolyte-rich liquids.
- Eat nutritious yet gentle foods while your stomach is sensitive.
- Consume foods that are abundant in probiotics, fiber, vitamins, and proteins to support your immune system.
- Skip any dehydrating, irritating, sugary, and caffeinated products that can slow down your body’s healing phase.
While you’re sick, provide the best comfort, nourishment, and rest that your body needs.
Remind yourself of these things to make healthy choices when you’re sick in the future.