Plus, they’re packed with fiber to keep you feeling full. Her usual smoothie starts with an almond milk base, plus frozen spinach and banana, and a scoop of almond butter for protein. Oatmeal. Fiber is either soluble or insoluble. The outer shell of the seed cannot be digested, so people should eat pre-ground flax. Crackers and toast. These foods are bland and gentle on the stomach. “Maybe it’s because they remind me of childhood, or maybe it’s because they settle easier than other foods, but I crave breakfast foods when I’m sick,” says Caspero. With cold and flu season upon us, it's time to stock up on some pantry staples. Broth can help prevent dehydration. “Honey’s antibacterial properties can have a variety of positive effects in fighting a cold or flu,” explains holistic health practitioner, Elena Villanueva, DC, founder of Modern Holistic Health. However, some caffeinated drinks, such as tea and coffee, contain immune-boosting antioxidants, and they may be helpful in moderation. All rights reserved. A blocked nose, a cough, and a sore throat are common symptoms of colds and flu. “Nuts and seeds are rich in vitamin E and zinc, two nutrients that are necessary for optimal immune function,” he says. Oh, and we’re on Instagram too. “If I feel achy and have a cold incoming on but still have my appetite, I add a heaping spoonful of almond butter, ricotta, or cottage cheese to boost the protein, which supports healing and adds to its creamy texture.”. Dietary changes can provide some relief when an individual feels sick. Best Food When Sick: Chicken Soup All food lists advising what to eat when sick include chicken soup. Every cup contains about 4 grams of beta-glucan fiber, which has been linked to benefits like healthy gut bacteria, reduced cancer risk and lower LDL cholesterol. The diet is rich in starch and contains little fiber, which can have a binding effect on loose stools and speed up recovery from diarrhea. “If I’ve had any stomach trouble, I choose almond milk over dairy milk for easy digestion,” she says. If you’re hugging the porcelain throne (or about to be), remember this rule: The … Do not use breading. The key to relieving constipation is to increase fiber intake. One perk in particular: Ginger can ease nausea, a common woe associated with the flu, Villanueva says. This article was medically reviewed by Marjorie Cohn, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board, on October 7, 2019. © NataBene - Getty Images When he’s sick but has the appetite to munch, Andrews turns to nuts and seeds—of all kinds. Ground flaxseed can be added to porridge and smoothies or used in baking. The following foods can help to ease congestion and inflammation and boost the immune system. Greasy foods can worsen inflammation. These stimulate the immune system. Different types of food can combat different types of illness. These healthy cereal options are a good place to start. Hate to break it to you, but cold and flu season is right around the corner—and that means it’s time to stock your pantry with the comfort foods and immune-boosting nutrients your body needs to stay strong (and bounce back when you’re under the weather). If you have the appetite, add some protein to your potato by topping it with cottage cheese or Greek yogurt. Avoid fizzy ginger ale, as this can further irritate an upset stomach. “Though we all eat differently when we’re ill, the last thing we want is to make our body work hard to break down our food, so keeping it simple is king,” says dietitian Bonnie Taub-Dix, RDN, RDN, author of Read It Before You Eat It. If the stomach remains settled, it may be safe to try more solid BRAT foods. That’s why it’s a go-to for Villanueva. Chilies contain capsaicin, a chemical that can irritate the lining of the stomach, causing pain and discomfort. Dairy is believed by many to increase mucus production, although there is little scientific evidence to support this. You can sip elderberry syrup straight or add it to yogurt or oatmeal. Dairy may make mucus thicker, however, which can worsen sinus congestion. There is nothing worse than your child feeling sick, no matter what age they are and knowing how to help them feel better helps us feel better, too. Honey may also be effective in treating children’s coughs, though it should not be given to infants under 12 months of age. Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good... 2. Eating the right foods can have major benefits when you're sick. Pine nuts, cashews, hemp seeds, almonds, flaxseeds, and pumpkin seeds are all great choices. We include products we think are useful for our readers. Perhaps an obvious—but still worthwhile—choice, citrus fruits like lime, lemon, and oranges are rich in vitamin C, a powerhouse antioxidant many of us load up on when we’re sick (or even feel something coming on). “My go-to combination is one cup of pomegranate juice, 6 ounces of yogurt, and 1 cup of strawberries,” she says. Eggs are high in protein and vitamin D, which is why they make Dr. Cooper’s list of best foods … Villanueva likes to add fresh citrus juice (or even the essential oils of citrus fruits) to hot tea when she doesn’t feel well—especially if she’s dealing with lots of phlegm. These bacteria help to stimulate the intestines. Staying hydrated and eating a healthful diet rich in nutrients will help to stave off many of the ailments listed above. Diet-to-Go is a meal delivery service that aims to help people lose weight. You’ll love our magazine! One of the most important factors that one needs to keep in mind when sick is to ensure that they keep themselves well hydrated. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, The Recovery Room: News beyond the pandemic — November 27. What are the best smoothie delivery options? Processed grains, such as white bread and white rice, have been stripped of the bran and germ. A person should increase their intake gradually to avoid bloating. Honey also produced similar results as dextromethorphan, another common ingredient. Caffeine can cause dehydration, which makes congestion worse. Recommendations for everyone with a positive test result. Plus, “green tea, in particular, contains all sorts of beneficial compounds,” explains Ryan D. Andrews, RD, CSCS, author of A Guide to Plant-Based Eating. It is safe to consume low-fat broths (fish, meat, and vegetable) with chopped vegetables and small pasta. Yet another one of the best foods to eat when sick is Coconut Water. Villanueva likes to add honey to tea or hot lemon water—and recommends choosing unfiltered local wildflower honey or Manuka honey, which are best-known for their antimicrobial properties. Share Share Tweet Email Comment. Included are details on the symptoms and when to see a doctor for the…. The warmth also does wonders for an achy, sore throat. All fruits are good sources of fiber, but dried fruits, such as apricots, figs, and prunes, typically contain the highest levels. CHECK OUT: The health benefits of a cup of coffee. These are the parts that provide the highest levels of fiber. A person can make ginger tea by adding 1–2 teaspoons of fresh ginger to a cup of hot water. “One, called quercetin, may help boost immune function.” An all-around win when you don’t feel well. It is important to remember that prevention is better than a cure. Not only is cinnamon incredibly warming, but it also possesses cold-fighting properties that make it more useful than a simple seasoning, says Villanueva. Be aware that eating more dietary fiber can cause excess gas. Soluble fiber also absorbs a lot of water, so be sure to drink plenty. The best foods to eat when sick Often when you’re feeling a little under the weather, the last thing you want to do is eat.

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