10 Foods Nutritionists Eat When You're Sick

Nutrition during illness

Whether you have the flu, an upset stomach, or even a cold, your diet can make the difference between spending another day in bed or waking up feeling refreshed. The key is to eat foods that provide physical and emotional comfort. We asked 10 nutritionists what foods they choose when they're feeling under the weather. Surprisingly, chicken soup wasn't on the list.

Smoothie

"When I'm feeling under the weather, I usually make a smoothie with fresh or frozen strawberries, yogurt, or kefir, adding a little milk. When I'm having digestive issues, I prefer a tropical or mango smoothie with coconut milk and freshly grated ginger root. Smoothies are easy to make, nutritious, and soothing. Plus, they're easy to customize to suit your tastes and dietary restrictions."

Oatmeal

"Even though I rarely get sick, my favorite comfort food during such times is a bowl of hot oatmeal. This tradition dates back to childhood. My dad would make me oatmeal before he left for work. Those pleasant memories, along with the fact that oatmeal is rich in carbohydrates, which provide energy, warm my body and soul. And when I'm feeling better, I also add peanut butter!"

Garlic

"Garlic contains allicin, which helps fight infection and bacteria. When I'm feeling under the weather, I add crushed garlic to pasta dishes and whole-grain cereals, or I make a paste of garlic and olive oil and spread it on bread."

Ginger

"When I'm sick, I drink ginger. When I was a kid, my grandmother used to give us locally brewed non-alcoholic ginger ale. I didn't like it (it was quite spicy!), but I felt better the next day. Now, I usually opt for ginger tea with slices of fresh ginger. Perhaps it's because the pleasantly spicy flavor helps distract me and improves my well-being, but ginger also contains 6-gingerol, a substance that helps relieve nausea."

Toasts with butter

"Nothing soothes me more than a slice of toast with butter—that's what my mom used to make me when I was sick as a child. It always brings me comfort. Now I'm replacing white bread with whole grain bread, and instead of butter, I'm using a plant-based alternative made from flaxseed. Despite the changes, this treat is still as helpful as ever!"

Kiwi

"Kiwis have more vitamin C than oranges, and I love the combination of sweet and tart. I eat them on their own, add them to smoothies, or add them to a salad."

Yogurt

"It's nutrient-dense, delicious, and easy to eat no matter how sick I'm feeling. I usually have several varieties at home, including plain Greek yogurt—it's basically a blank canvas. You can add a variety of ingredients to it and easily create a healthy snack for recovery. If I'm feeling well or someone at home can help, I even turn the yogurt into a smoothie or soup."

Chamomile tea

"For as long as I can remember, we always made chamomile tea at home when someone was sick. I still remember how my grandmother, who lived with us for many years, would brew me a cup of chamomile tea not only when I was feeling unwell, but also when I was sad or tired from playing. This tea always helps."

Sports drinks

"Whether it's indigestion or brain fog from overusing nasal decongestants, I drink isotonic drinks to replenish my fluid and electrolyte balance. I dilute them half-and-half with water and plenty of ice."

Peanut butter crackers

"After viral gastroenteritis, I crave salty, but not too spicy, foods, and soda crackers are just the ticket. And if I'm really hungry but can't eat much, peanut butter, which contains some protein and healthy fats, helps fill me up."




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