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15 Top Foods to Eat When You’re Sick

15 Top Foods to Eat When You’re Sick
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Published on April 14, 2025
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Diet is an important piece in your body’s ability to fight off pathogenic invaders (germs). So, nutrient-rich foods and beverages are a top priority when ill.

“Whatever type of diet you follow while sick, you want to make sure it’s providing the basic building blocks for a fully functioning immune system,” says Danielle VenHuizen, RDN, a registered dietitian nutritionist in Seattle. These include vitamin C, vitamin D, zinc, selenium, iron, and protein.

15 Foods to Eat When You’re Feeling Sick

These 15 foods and beverages provide nutrients that can help your body heal. Some have the added benefit of being gentle on your gastrointestinal (GI) system, which may be helpful if your symptoms include nausea or stomachache.

1. Chicken Soup

Though there’s little concrete research on chicken soup’s healing potential, older studies have found that it may have an anti-inflammatory effect, helping the respiratory system fight off illness.

Amy Brownstein, RDN, a registered dietitian-nutritionist based in the San Francisco Bay Area, says chicken soup helps meet your nutritional needs when sick, since it contains electrolytes (minerals that regulate fluid levels and support other important functions), fluids, protein, vitamins (like vitamin A from carrots and B vitamins from wheat noodles), and minerals (like iron from the chicken).

 2. Herbal Tea

Warm drinks are known for their soothing effects on sore throats, as they can help thin the post-nasal drip that causes irritation.

One good choice for a sore throat: herbal tea.

“Chamomile tea contains compounds that reduce inflammation and support sleep, while other teas like peppermint may provide relief from GI upset,” says Simran Malhotra, MD, a lifestyle medicine physician in Bethesda, Maryland. Meanwhile, ginger tea contains compounds that may fight bacteria and viral infections and reduce nausea.

3. Honey

Honey has antimicrobial and anti-inflammatory properties, making it helpful for decreasing throat irritation and mucus from coughing.

“Some research indicates that honey may be more effective than a cough medication in relieving symptoms in children with an acute cough,” says Brownstein. Still, higher-quality studies are needed to confirm, per the authors of a systematic review.

Note that honey should not be given to children younger than 1 year old.

 4. Tuna

Canned tuna provides a quick, easy meal that’s rich in nutrients. “Packed with immune-supporting omega-3 fatty acids, protein, and vitamin D, tuna can help give your body what it needs to fight an infection and maintain good protein status,” says VenHuizen. (This means getting sufficient protein to meet your daily needs.)

A single can (142 grams) of tuna has 27 grams (g) of protein and 1.7 micrograms (mcg), or 8.5 percent of your daily value (DV), of vitamin D.

5. Wild Salmon

Besides boasting anti-inflammatory omega-3s, wild-caught salmon is an especially good source of vitamin D (nearly 8 mcg or 39 percent of DV per 3-ounce serving).

 “Vitamin D contributes to the body's immune response and may reduce the risk of certain respiratory infections like colds,” Brownstein says.

6. Citrus Fruits

“Citrus fruits are rich in vitamin C, which boosts the immune system by reducing oxidative stress and may shorten the duration of colds,” Dr. Malhotra says.

 Oxidative stress occurs when there’s an imbalance of free radicals (unstable molecules) and antioxidants in your body. Since this can lead to cell damage, it can make you more susceptible to illness.

7. Turmeric and Ginger

Malhotra recommends using ginger and turmeric to help lower cold- and flu-related inflammation. “Ginger and the curcumin in turmeric have powerful anti-inflammatory and antioxidant effects that can help in recovery from respiratory illness,” she says. Foods like golden milk (a drink made of milk, turmeric powder, and other spices), spiced lentils, and curries can add more of these spices in your diet.

That said, turmeric supplements provide significantly more active compounds than the amount you’d get from foods.

 For the most impact, you may prefer to take this spice in supplement form. Fresh ginger and ginger supplements, on the other hand, offer comparable amounts of beneficial compounds, so you can stick with food sources, if preferred.

Consult your healthcare provider before taking any supplement to ensure it won’t interact with medications or health conditions.

8. Sauerkraut

If you can handle a potent flavor while you’re sick, try adding some sauerkraut to a sandwich or meat dish. “Fermented plant foods, such as sauerkraut, offer a good dose of probiotics and antioxidants, both of which may benefit the immune system,” VeHhuizen says. (Probiotics are microorganisms like bacteria and fungi that may offer health benefits when consumed.)

9. Yogurt

For probiotics in a milder flavor package, turn to yogurt. “Probiotics in yogurt support gut health, and much of your immune system is located in your gut,” Brownstein says.

 “Plus, yogurt is loaded with other nutrients like protein and vitamin D that assist your body in fighting illnesses,” she adds.

10. Berries

Berries may dial down the systemic inflammation at the root of an illness.

 “Berries like strawberries, blueberries, and blackberries are rich in antioxidants, which can support the immune system and help in recovery from a variety of infections or illnesses,” Malhotra says.

11. Tomatoes

Tomatoes, another anti-inflammatory power player, can be enjoyed raw, added to soups and sandwiches, or chopped into salsa.

 “They’re a great source of vitamin C and antioxidants, making them a good pick when you are sick,” VenHuizen says. One cup of chopped or sliced tomatoes provides nearly 25 mg or 27 percent of your DV of vitamin C.

12. Spinach

A spinach salad or pasta is an ideal food to eat when you have the flu. “As a significant source of vitamin E and magnesium, spinach may help soothe muscle aches,” Brownstein says. One cup of raw spinach provides 0.6 mg of vitamin E (4 percent DV) and nearly 24 mg of magnesium (6 percent DV).

Spinach also contains vitamin C (8.4 mg or more than 9 percent DV per cup), which works with vitamin E to help protect immune cells from damage and reduce inflammation, Brownstein notes.

13. Broccoli

“Broccoli is a great source of vitamin C, an essential nutrient for immune function,” Brownstein says. (One cup of chopped broccoli provides a whopping 81 mg, which is 90 percent of your DV).

 She notes that this veggie also contains the compound sulforaphane, which may help reduce the duration of cold symptoms.

14. Broth

VenHuizen says broth is one of the most hydrating foods for sickness. “Broth is a standout when it comes to immune support and recovering from illness,” she says. It provides fluids, vitamins, minerals, and antioxidants your body needs to feel better. “But most people love it simply because it’s warm and comforting,” VenHuizen notes.

15. BRAT Diet

This simple diet of bananas, rice, applesauce, and toast is a great option if you have diarrhea or nausea. As VenHuizen explains, these foods are easy to digest and less likely to provoke symptoms that make you feel worse.

However, note that the BRAT diet lacks vital nutrients and is only meant to be followed until diarrhea or nausea subsides — or for a day or two (at most).

Why Eating Well Is Important When You’re Sick

A healthy diet supports a healthy immune system — so nutritious choices are especially crucial when you’re sick.

According to Malhotra, specific nutrients can work synergistically to promote recovery. “Vitamin C, Vitamin D, and zinc are three micronutrients that have the strongest evidence for supporting the immune system and fighting off infection,” she says.

Simply getting enough calories in your system promotes recovery, too. “Not consuming enough food when you're sick can delay recovery, as your body's energy needs increase with sickness,” says Brownstein. After all, your body requires more energy (read: calories) to both sustain basic processes like digestion and breathing and fight the infection that made you ill.

Other Nutrition Tips for When You’re Sick

In addition to prioritizing nutrient-rich foods, use these tips to ensure your diet promotes recovery:

  • Hydrate. Be sure to drink plenty of water and fill up on high-fluid foods like soup and berries. “Hydration is key for recovering from illness, mainly because every system and cell in our body needs proper fluids to function,” says VenHuizen.
  • Limit ultra-processed foods and alcohol. Malhotra advises limiting alcohol and ultra-processed foods like preprepared frozen meals, soda, and lunch meats, since both can weaken the immune system.
  • Ask your doctor about dietary supplements. Some nutrients may be more helpful in supplement form when you’re sick, since they may be more potent. (Turmeric supplements, for example, contain more of its active ingredient, curcumin, than turmeric spice.)

     Ask your healthcare provider whether dietary supplements are a good choice for you.
  • Steer clear of restrictive diets. Diets that significantly limit calories, macronutrients (fats, carbohydrates, and protein), or entire food groups for the purpose of weight loss won’t provide adequate nutrients to promote recovery when sick, says VenHuizen. If you’re on a restrictive diet such as keto or Whole30, loosen up your food rules while you’re sick. The exception is the BRAT diet, which may be followed for a couple of days at most.

The Takeaway

  • A healthy diet is critical for helping your body fight off illness.
  • Foods such as hot tea, broth, yogurt, berries, fatty fish, and honey provide nutrients that can help you recover.
  • Staying hydrated is also key, as your body needs adequate fluids to function, whether sick or healthy.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for The Washington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
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