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Best 15 Foods to Eat When You Are Sick

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Best 15 foods list to eat when you are sick

Hello folks, Did you know that even though the soup is often thought of as a meal when you’re sick, there are plenty of other foods out there to try? This article will help you navigate the best 15 foods to eat when you are sick. You can use this list wherever and whenever; it doesn’t just have to be for days when you feel under the weather. However, knowing these items can be beneficial on such days, so read on!

Chicken Soup

No, this isn’t because it’s what your mom used to make you when you were sick as a child. There are actual reasons for this one. This is the number #1 food to eat when you are sick for many reasons, mainly because of its high protein content, which helps keep up your energy levels and helps keep you feeling full longer. It also has essential nutrients to help boost your immune system so that way you can stay healthy! this is my favorite one.


1. High in Protein This will keep up your energy levels and will help you feel full longer.

2. Keeps You Energized Provides essential nutrients to boost your immune system.

3. Filling Helps reduce appetite loss from being sick, which can cause unintentional weight loss.

4. Tastes Good! It – Pretty self-explanatory!


  • Whenever. Chicken Soup is a great go-to food when you’re feeling under the weather.
  • It’s delicious, healthy, and nutritious. If you don’t have time to make it yourself, there’s always a can in the cupboard for those emergency times.
  • Just be careful as most canned soups contain sodium, which causes water retention, so limit the amount!



Ginger is a great spice that can be added to any dish to increase its health benefits, and it even comes as an herbal supplement. It’s delicious for tummy troubles such as upset stomach, diarrhea, and nausea.


1. Good for Tummy Troubles Upset stomach, diarrhea, and nausea

2. Can be Added to Any Dish!  You can add ginger to almost anything so it doesn’t really feel like you are suffering from illness without food, making the process much longer than necessary.


Whenever! As mentioned above, you can add ginger into pretty much anything, which makes eating it often during this time not too bad since you’re able to enjoy all the foods you love with just a hint of ginger.



Did you know that the #1 thing on this list was actually water? It’s true, and it makes sense since we’re made up mostly of this very important liquid. We all do it; we generally think about food first, then water as a distant second – if at all! This is a big mistake during times when your body needs more fluids due to being sick.


  1. Well, drinking fluids helps keep you hydrated, which will help with headaches, nausea, and fatigue, making those horrible cold/flu symptoms much more manageable.
  2. Plus, some studies have also shown that water can help suppress appetite as well as boost metabolism! So you can see why this one ranks pretty high as far as the usefulness for being sick goes.


  • All of the time! Drinking water is a necessity, and everyone should always have a bottle of some sort on them.
  • There’s nothing worse than being sick and not having anything to drink because of it, so be sure to keep your bottles filled at all times!
  • Plus, you never know when you might get thirsty… And drinking water can also help prevent sickness in general, so don’t forget about staying hydrated every day!


Green Tea

Green tea is always beneficial to drink since it has so many benefits. Now that you’re sick, this is even more true! It’s high in antioxidants which boost the immune system and also help fight free radicals. But for now, let’s focus on its anti-inflammatory properties, which can help with common cold/flu symptoms such as headaches, muscle aches, fever, and congestion.


1. Anti-Inflammatory Properties – Helps with headache, muscle aches, fever, congestion.

2. Antioxidant-Rich – Boosts immune system.

3. Delicious Flavor Unless you hate green tea, then I guess this one doesn’t apply to you, but most people love the taste of green tea, whether it be hot or cold, and it even makes for a good iced tea if you like your beverages on the colder side.


  • Whenever! Green tea is great all day, every day because of its benefits and flavor – no need to restrict yourself.
  • It’s an all-around healthy drink that will make you feel better faster than perhaps any other type of beverage out there (besides water), so go ahead, have as much as you want throughout the day!


Did you know that yogurt has certain types of bacteria in it which are good for your stomach?! Crazy, I know! But it’s true. Yogurt is great when feeling sick because it helps with diarrhea and nausea, so it’s definitely one to keep in mind if this happens to be bothering you. With all the different flavors available, there’s no reason why you can’t find it in your favorite flavor and enjoy it!


1. Good for Diarrhea & Nausea Relieves these symptoms

2. Tastes Great There’s nothing like eating food when you’re sick but having said food tastes good makes the process much more enjoyable, don’t you think?


  • Whenever! Just use your best judgment when eating yogurt; it’s not always appropriate to eat during times of sickness but if you feel up for it then go ahead!
  • Remember that different types of yogurt are made with different types of bacteria, so be sure to find the kind with the most beneficial bacteria for your stomach.

Also, read Tips for Eating Healthily While Eating Out.


Saltine Crackers

These are probably something everyone can remember having growing up because they’re classic and taste great no matter what. Even though saltine crackers are small, they pack a punch in terms of how much they help when feeling sick. They provide relief from an upset stomach as well as reduce nausea which is why this food makes our list.


1. Relieves Upset Stomach  Helps settle digestive issues

2. Reduces Nausea – Again, another classic that helps your stomach feel better! Plus, it’s so easy to eat crackers when feeling sick because they are so light.


  • Whenever just again, use your best judgment when deciding if it is appropriate to eat saltine crackers or not.
  • Sometimes you might have an upset stomach, but other times it may be nausea which is why this food ranks pretty high on our list, don’t forget that sometimes what you think may be good for a symptom might actually worsen it. So always keep that in mind!


Ginger Snaps

If you’re looking for something sweet, then grab some ginger snaps! This type of cookie has been known to help with digestion problems which is why it’s great for when you’re feeling sick. It has ginger in it, which can be beneficial for nausea and upset stomachs, so this food is definitely one to keep on hand if you find yourself getting sick often.


1. Digestion Issues Helps with diarrhea, constipation, heartburn & gas.

2. Tastes Good Well, let’s just point out the obvious again shall we?! They are ginger snaps after all. Who doesn’t love some ginger snaps during a cold, windy day? So many flavors to choose from! While these are several other types of cookies that rank high up on our list, if you don’t have access to them or they aren’t your favorite, then I recommend grabbing a pack of ginger snaps to help with your sickness!


  • Whenever you want! I mean, honestly, there’s nothing wrong with having some ginger snaps while watching Netflix.
  • In fact, that sounds pretty darn good right about now if I do say so myself! It just depends on how severe your symptoms are and what is best for you.
  • As we mentioned before, not all foods work for everyone, so it’s always smart to talk to someone who knows more about nutrition when thinking about treating yourself or a loved one.


Rice Krispies Treats

Who doesn’t love a good cereal treat?! This one ranks pretty high up on our list, particularly because the sugar is low, which makes it easier on your stomach when feeling nauseous. Having cereal treats are great because you can pick out the best flavors to help your stomach feel better!


1. Low Sugar Doesn’t hurt your stomach as much.

2. Tastes Good The classic taste of a good Krispy treat is something everyone should be able to enjoy at least once in their life! They have so many different flavors now that anyone will find one they love, plus having something sweet always makes you feel better when feeling sick, right? Eh?!


  • Whenever- this part is pretty self-explanatory 😉
  • Again just use your best judgment when it comes to what’s appropriate for you or whoever you are making these for.
  • As we mentioned before, not all foods are okay for everyone, and you should always check with someone who knows more about nutrition before eating anything.



This drink ranks high on our list because it’s not as sugary as many other drinks, which is great for those experiencing nausea. When your stomach hurts, the last thing you want to do is eat or drink something that will make it hurt even more! That’s why this beverage is perfect for helping you feel better, plus everyone loves to sip on some Gatorade when feeling sick and sweaty from being sick, so if nothing else, grab one just because!


1. Fluids Addresses dehydration caused by fever, vomiting & diarrhea

2. Sugar Content – As we mentioned above, sugar is not great for your stomach when it’s already hurting; Gatorade has less sugar than other drinks, so it’s easier on your upset tummy!


  • Whenever you want- preferably while enjoying some of the good comfort foods we’ve mentioned here, like chicken noodle soup or crackers.
  • When you’re sick, it’s always important to think about what will make you feel better and what might just make things worse; that includes food also fluids, medicines & hygiene products.
  • So always be careful and ask someone who knows more about nutrition before treating yourself!



Tea is great to drink just by itself, but it’s also good for treating upset stomachs. It’s extremely easy on your digestive system, plus there are so many different flavors you can choose from that you’ll never get tired of drinking tea! While this one ranks pretty high up on our list, it is important to note that some medicine will mix with the tannic acid in tea which may affect the effectiveness of your drugs- always be careful when taking medications, and if someone who knows more about nutrition says it’s okay then enjoy a cup of tea whenever you want!


1. Fluids

Helps prevent dehydration

2. Tastes Good

  • There’s something about a warm beverage during cold weather, or any weather really, that is always comforting.
  • Plus, tea has a little bit of caffeine which can help perk you up when feeling tired!


Whenever- this one’s also pretty self-explanatory but again only if someone who knows more about nutrition says it’s okay for your specific situation 🙂 


Spaghetti & Meatballs

Few comfort foods are better than the classic spaghetti and meatballs dish. This food ranks high on our list because not only does it taste good, but it also doesn’t hurt your stomach when sick! Plus, everyone loves to eat spaghetti whether they’re sick or not; there’s something about pasta that people love all across the world! If nothing else, enjoy some spaghetti while watching an amazing season of Netflix like Stranger Things or Orange Is the New Black 😉


1. Carbohydrate – Removes toxic substances that have accumulated in your blood & provides the necessary energy for recovery

2. Protein & Fat – The meatballs are full of protein which helps build healthy cells, tissues & organs to recover from getting sick! This dish has a little bit of fat which will help you feel satisfied. Other foods high in fat like bacon and french fries may not be great for your stomach when feeling sick, but since spaghetti & meatballs don’t contain too much they should be fine (always ask someone who knows more about nutrition if unsure).


Whenever- this one’s self-explanatory as well; again, use your best judgment 🙂 If you’re concerned you might have an infection, then go straight to the doctor or emergency room.



This comfort food is extremely versatile, and when feeling sick, it’s important to make sure you choose meals that will be easy on your stomach. That makes the cracker an excellent choice- they don’t take much chewing or any effort to eat, plus there are so many different flavors like “Everything” and “Cinnamon Sugar” that no matter what someone in your household likes, we’re pretty sure there will be a variety of crackers to suit everyone! Also, this fits perfectly into our earlier conversation about fluids: since eating can often make us feel too full for drinks, then choosing foods that don’t require much work help increase your fluid intake, which is vital when throwing up & otherwise feeling dehydrated.


1. Carbohydrate – Provides necessary energy & helps remove toxic substances from your blood

2. They’re Not Greasy – This can be a nice change to the heavier foods on this list. When feeling sick greasy foods can make you feel worse, so crackers are a good option for times when you aren’t as hungry but know that you should still eat something!


Whenever- use your best judgment 🙂 If it’s been a few hours since you last ate, then perhaps try some crackers first before continuing with this list, or if nothing else, enjoy them as a snack later tonight or tomorrow morning.


Few things will satisfy an empty stomach faster than toast, whether it’s buttered or with just jam. While this one is pretty low on our list it should still be considered, especially if you want something fast to eat when feeling ill. This simple food provides only carbohydrates (which make up the majority of your daily caloric intake anyway), plus warmth which can help relax your muscles and joints during cold weather. It doesn’t hurt your stomach like greasy foods often do, so it is definitely worth trying anytime! White bread may not be the healthiest option, but it’s best to avoid complicated dishes like sandwiches with too many ingredients when feeling ill.

Try to read, Hottest whole-grain cereal creates a weak choice for breakfast


1. Carbohydrates – Provides energy from nutritious carbs; this food ranks particularly high because there is minimal fat

2. Warmth – Helps warm up your muscles, joints & organs

3. Easily Digestible – It doesn’t hurt the stomach, and likely won’t upset it since toast is easily digestible and doesn’t contain any sugars, which could lead to an infection in your gut!


Whenever- keep some toast in the freezer just for times when you’re feeling ill! It’s especially delicious when toasted and warm 🙂


Chicken Noodle Soup (Again!)

Since this is such a classic dish that everyone loves, it deserves another mention on our list. When people think of comfort food, chicken noodle soup pops into their heads; something about this simple dish makes everyone feel better, especially when sick. Not only does chicken noodle soup taste good, but it doesn’t hurt your stomach like greasy foods often do, either, so this deserves consideration anytime during your sickness. Plus, with only three ingredients (a whole chicken, any vegetables & salt), it’s easy to make, which is great if you’re not up for an involved process!


1. Warmth – Helps warm up your muscles, joints & organs

2. Fluids – Replenishes fluids lost to fever, vomiting & diarrhea

3. Carbs – Provides energy from nutritious carbs in addition to protein from chicken

4. Flavor – People love soup for both the flavor & the warmth it provides on a cold day or when feeling ill!


Whenever- enjoy all the bowls of delicious homemade chicken noodle soup whenever you need to! Make a big pot for your family & freeze the leftovers because everyone loves this dish 🙂 It’s also great if you’re looking for some comfort food 🙂


Dried Fruit 

Dried fruit is an amazing source of energy because it’s almost all carbohydrates. While there isn’t much fiber in dried fruit, it still has a lot of nutrients that are great for your body when you’re feeling sick since they provide a ton of vitamin A, a little bit of B6 & C, calcium, and iron too! Plus, the sugar from the dried fruit will provide your body with some quick energy to get through the day so it’s definitely worth considering if you need something fast to eat when feeling ill.


1. Carbohydrates – Provides energy from nutritious carbs; this food ranks particularly high because there is minimal fat

2. Contains Vitamins – Great source of vitamins like Vitamin A, B6 & C, calcium & iron

3. Easily Digestible – It doesn’t hurt the stomach and likely won’t upset it since dried fruit is easily digestible; in addition, it doesn’t contain many sugars, which could lead to an infection in your gut!


Whenever- keep some dried fruit in the pantry for when you’re feeling ill! It’s easy to make (great if you don’t feel like cooking when you’re not feeling well) and can be eaten alone or with your toast or sandwich 🙂

That’s all, folks! These are 15 of the best foods to eat when sick just remember that they’re only good suggestions if you’re already eating a balanced diet, AND if YOU know YOU do NOT have any allergies to any of the foods suggested! Always consult with your doctor before changing your diet when already feeling ill 🙂


Which is more comfort food for you on this list? Please comment below.

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My full name is S. Magudeswaran, am working as a Professional Knits Garments CAD pattern designer, in the Knits Garments Industry for the past 15 years. And also I have an interest in writing blogs about healthy foods.


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