The 8 Best Foods to Eat When You’re Sick

The right foods to eat when you’re sick can do so much more than give you energy. They can help you feel better, get better faster, or stay hydrated as you recover.
When you’re under the weather, eating may be one of the last things on your mind. However, the following 15 foods can support your recovery.

۱. Chicken soup
Chicken soup has been a go-to for sickness for generations — and for good reason. It’s an easy-to-eat source of vitamins, minerals, calories, and protein, which are nutrients your body may needTrusted Source in larger quantities while you’re recovering from an illness.
Chicken soup is also a rich source of fluid and electrolytes, which are helpful if you’re at risk of dehydrationTrusted Source due to diarrhea, vomiting, sweating, or fever.
The soup’s warmth may help reduce congestionTrusted Source, as hot or spicy liquids can be helpful for this.

۲. Broths
Like chicken soup, broths are excellent sources of fluid and electrolytes that can be helpful when you’re sick. When hot, they may also help relieve sinus congestion.
They’re full of flavor and rich in various nutrients while still being easy on your digestive system.

۳. Garlic
Garlic provides many health benefits and has been used in herbal medicine for centuries.
Test-tube and animal studiesTrusted Source have shown garlic to have antibacterial, antiviral, and antifungal effects.

۴. Coconut water
Coconut water is an ideal beverage to sip on when you’re sick. It’s richTrusted Source in electrolytes, which need to be replenished along with fluids when you’re vomiting, sweating, having diarrhea, or running a fever.
It also contains a bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use energy source for your body.
However, one older studyTrusted Source found that coconut water causes more bloating than other electrolyte beverages.

۵. Hot tea
Tea is a favorite remedy for many colds and flu symptoms.
Just like chicken soup, hot tea acts as a natural decongestant. The tea needs to be hot to help relieve congestion, but it shouldn’t be so hot that it further irritates your throat.
Although some teas contain caffeine, research suggests that tea doesn’t contribute to dehydration or cause any increased water loss.

۶. Honey
Honey has some antibacterial properties. People often use it as an antiseptic wound dressingTrusted Source for cuts or burns.
Honey may also stimulate your immune system. Many people use local raw honey to relieve seasonal allergies, but there’s currently limited researchTrusted Source to support this.
Additionally, honey may help suppress cough in children. However, it shouldn’t be given to children under 12 monthsTrusted Source old due to the risk of contamination with botulism-causing bacteria.

۷. Ginger
Ginger is widely used in food, herbal medicine, and home remedies. It’s probably best known for its anti-nausea effects. StudiesTrusted Source show it can effectively relieve nausea related to pregnancy and cancer treatment.

۸. Bananas
Bananas are a great food to eat when you’re sick. They’re soft and bland but rich in nutrientsTrusted Source and fast-acting carbs. The potassium in bananas can also help replenish your electrolyte stores since potassium is one of the key electrolytes your body needs.