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| Meta Description | Whether you have a cold, flu or stomach bug, staying hydrated is vital. A doctor suggests what to drink and eat if you have a respiratory infection, sore throat or upset stomach., News & Blogs | ||||||||||||||||||
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| Boilerpipe Text | Perhaps you are coughing and sneezing and feeling exhausted due to a cold, flu or COVID-19. Or perhaps your stomach is upset because you caught the latest gastrointestinal bug going around. Or your throat hurts every time you swallow.
Eating and drinking may be the furthest thing from your mind as you want to do nothing more than curl up in bed.
But staying hydrated is vital to your health, and sneaking in some nutrients at the same time can help your body recuperate faster from illness.
What should you eat and drink when you are sick? Here is an overview of some suggested foods and beverages to eat and drink when you are under the weather.
What to eat and drink when you have a cold, flu, COVID-19 or other respiratory infection
When we are sick, we usually don't have the motivation to eat. Our appetite decreases. Our bodies usually can tolerate consuming fewer calories for a few days, but our bodies must stay hydrated for our immune system to function. Dehydration occurs when the body loses too much fluid. Dehydration can lead to dry mouth, less urination, dizziness, muscle cramps and fatigue. Severe hydration can be fatal.
Dehydration
is one of the main reasons some people who are sick end up at urgent care or the emergency room.
(Learn how to stock your medicine cabinet and how to cope with colds, flu and other viruses at home.)
Good options for staying hydrated include:
Beverages
, such as water and tea. Electrolyte solutions or sports drinks, such as Pedialyte for children and Gatorade (try the sugar-free version), are good options. Herbal teas, particularly those containing ginger, can be very soothing. Regular tea is also okay but try not to drink too much caffeine when you are sick. Adding honey to tea or other liquids can help suppress a cough. Just remember that honey contains sugar, so don't use too much â and never give honey to babies under age 1.
Soups and broths
. Soups and broths are a good way to stay hydrated while taking in calories. Chicken soup has been shown to have an anti-inflammatory effect. It is warm and soothes the throat. The protein in the chicken helps the body heal.
Fruit
. Fresh fruits are a great source of liquid as well as vitamins and minerals. I recommend melons and citrus fruits. Watermelon, cantaloupe, honeydew, oranges, limes and peaches contain plenty of water and will keep you hydrated.
Gelatin products
, such as Jell-O. Jell-O is bland and easy to tolerate.
Popsicles
. These frozen treats contain fluid and calories while soothing the throat. Many kids love popsicles, so these are a good choice if your child isn't feeling well.
Drinking juice is another way to stay hydrated, but juices tend to have a lot of sugar and can aggravate diarrhea. Drink juice in moderation or try just adding a splash to flavor water.
If you don't feel up to eating, that's okay, but if you can tolerate food, try:
Yogurt, oatmeal and other soft foods
that are bland and easy to tolerate. Yogurt has probiotics, which help with gut health and prevent diarrhea.
Ginger, turmeric and cinnamon
. These spices have been shown to have some anti-inflammatory effects, so using these in foods when you aren't feeling well can help.
Foods high in zinc
, such as tofu, beans, nuts, wheat germ and other plant-based food. Zinc has been shown to shorten the duration of respiratory viruses by up to 30 percent.
Foods with Vitamin D
. Though studies are unclear about the extent to which Vitamin D helps immune function, foods with Vitamin D are generally nutritious and okay to eat when you have a respiratory illness. Milk, eggs and fatty fish contain Vitamin D.
What to eat and drink when you have a diarrhea
Viruses and other illnesses can cause
diarrhea
, which is characterized by frequent, loose and watery stools. Preventing dehydration is especially important when coping with diarrhea, so see the suggestions above for ways to get plenty of fluids.
We have found that the
BRAT diet
works well for patients with diarrhea. BRAT stands for
bananas, rice, applesauce and toast
. These are bland foods that help the gut rest.
I often advise starting with softer foods and working up to solids, such as crackers, pasta, boiled potatoes, cereal and baked chicken.
Avoid milk-products for the first few days of a bout with diarrhea. Also, avoid caffeine, alcohol, spicy foods, sauces, fatty foods and fast food. These are likely to aggravate an already-upset stomach.
What to eat and drink when you are constipated
Fiber keeps things moving in our body, ensuring our bowel movements are regular and our stool passes easily. Having enough fiber helps prevent constipation. If you are struggling with constipation, focus on eating high-fiber foods, such as whole grains found in brown bread and brown rice. Eat plenty of vegetables and fruits, particularly fruits with skin such as apples, pears and peaches. Green, leafy vegetables are important for combatting constipation. Opt for kale, spinach and broccoli.
Stay hydrated, and limit low-fiber foods, such as meat. Fiber is only found in plant-based foods.
(Learn more ways to add fiber to your diet.)
When adding fiber to your diet, do so gradually to avoid uncomfortable symptoms such as
bloating
, abdominal pain and cramps.
What to eat and drink when you are nauseous
Eating and drinking may feel unbearable when you are nauseous. Try first and foremost to stay hydrated. Foods and beverages with ginger can lead to relief. Other suggestions include herbal teas and dry, bland foods, such as toast, crackers and pretzels.
What to eat and drink when you have a sore throat
When you have a sore throat, hard, scratchy foods such as chips will be irritating. Instead, try oatmeal, grits, Jell-O, yogurt, scrambled eggs, shakes and smoothies.
Warm liquids may hurt the throat less than cold beverages, so I recommend trying soups, broth or warm water with lemons.
When you aren't feeling well, it is particularly important to avoid greasy, unhealthy, processed foods. Your body needs good nutrition to recuperate, so give it the fuel it needs to recover.
And remember to take care of yourself by getting plenty of rest and sleep. Don't try to push through illness because your recovery likely will be slower. And remember to practice good hygiene: Wash your hands, and stay away from others when you are sick. Get vaccinated against COVID-19 and the flu. Vaccination is the best way to stay healthy and lower your risk of serious illness.
About the author
Kwame Akoto, MD,
is a board-certified family medicine physician with the Mid-Atlantic Permanente Medical Group. He sees patients at Kaiser Permanente's South Baltimore County Medical Center. | ||||||||||||||||||
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- What to Eat and Drink When You Are Sick
# What to Eat and Drink When You Are Sick
January 5, 2023
Perhaps you are coughing and sneezing and feeling exhausted due to a cold, flu or COVID-19. Or perhaps your stomach is upset because you caught the latest gastrointestinal bug going around. Or your throat hurts every time you swallow.
Eating and drinking may be the furthest thing from your mind as you want to do nothing more than curl up in bed.
But staying hydrated is vital to your health, and sneaking in some nutrients at the same time can help your body recuperate faster from illness.
What should you eat and drink when you are sick? Here is an overview of some suggested foods and beverages to eat and drink when you are under the weather.
## What to eat and drink when you have a cold, flu, COVID-19 or other respiratory infection
When we are sick, we usually don't have the motivation to eat. Our appetite decreases. Our bodies usually can tolerate consuming fewer calories for a few days, but our bodies must stay hydrated for our immune system to function. Dehydration occurs when the body loses too much fluid. Dehydration can lead to dry mouth, less urination, dizziness, muscle cramps and fatigue. Severe hydration can be fatal. [Dehydration](https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.dehydration.dehyd) is one of the main reasons some people who are sick end up at urgent care or the emergency room.
[(Learn how to stock your medicine cabinet and how to cope with colds, flu and other viruses at home.)](https://mydoctor.kaiserpermanente.org/mas/news/best-ways-to-treat-cold-flu-and-other-viruses-at-home-2095381)
**Good options for staying hydrated include:**
- **Beverages**, such as water and tea. Electrolyte solutions or sports drinks, such as Pedialyte for children and Gatorade (try the sugar-free version), are good options. Herbal teas, particularly those containing ginger, can be very soothing. Regular tea is also okay but try not to drink too much caffeine when you are sick. Adding honey to tea or other liquids can help suppress a cough. Just remember that honey contains sugar, so don't use too much â and never give honey to babies under age 1.
- **Soups and broths**. Soups and broths are a good way to stay hydrated while taking in calories. Chicken soup has been shown to have an anti-inflammatory effect. It is warm and soothes the throat. The protein in the chicken helps the body heal.
- **Fruit**. Fresh fruits are a great source of liquid as well as vitamins and minerals. I recommend melons and citrus fruits. Watermelon, cantaloupe, honeydew, oranges, limes and peaches contain plenty of water and will keep you hydrated.
- **Gelatin products**, such as Jell-O. Jell-O is bland and easy to tolerate.
- **Popsicles**. These frozen treats contain fluid and calories while soothing the throat. Many kids love popsicles, so these are a good choice if your child isn't feeling well.
Drinking juice is another way to stay hydrated, but juices tend to have a lot of sugar and can aggravate diarrhea. Drink juice in moderation or try just adding a splash to flavor water.
**If you don't feel up to eating, that's okay, but if you can tolerate food, try:**
- **Yogurt, oatmeal and other soft foods** that are bland and easy to tolerate. Yogurt has probiotics, which help with gut health and prevent diarrhea.
- **Ginger, turmeric and cinnamon**. These spices have been shown to have some anti-inflammatory effects, so using these in foods when you aren't feeling well can help.
- **Foods high in zinc**, such as tofu, beans, nuts, wheat germ and other plant-based food. Zinc has been shown to shorten the duration of respiratory viruses by up to 30 percent.
- **Foods with Vitamin D**. Though studies are unclear about the extent to which Vitamin D helps immune function, foods with Vitamin D are generally nutritious and okay to eat when you have a respiratory illness. Milk, eggs and fatty fish contain Vitamin D.
## What to eat and drink when you have a diarrhea
Viruses and other illnesses can cause [diarrhea](https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.diarrhea-care-instructions.uh3205), which is characterized by frequent, loose and watery stools. Preventing dehydration is especially important when coping with diarrhea, so see the suggestions above for ways to get plenty of fluids.
We have found that the **BRAT diet** works well for patients with diarrhea. BRAT stands for **bananas, rice, applesauce and toast**. These are bland foods that help the gut rest.
I often advise starting with softer foods and working up to solids, such as crackers, pasta, boiled potatoes, cereal and baked chicken.
Avoid milk-products for the first few days of a bout with diarrhea. Also, avoid caffeine, alcohol, spicy foods, sauces, fatty foods and fast food. These are likely to aggravate an already-upset stomach.
## What to eat and drink when you are constipated
Fiber keeps things moving in our body, ensuring our bowel movements are regular and our stool passes easily. Having enough fiber helps prevent constipation. If you are struggling with constipation, focus on eating high-fiber foods, such as whole grains found in brown bread and brown rice. Eat plenty of vegetables and fruits, particularly fruits with skin such as apples, pears and peaches. Green, leafy vegetables are important for combatting constipation. Opt for kale, spinach and broccoli.
Stay hydrated, and limit low-fiber foods, such as meat. Fiber is only found in plant-based foods.
[(Learn more ways to add fiber to your diet.)](https://mydoctor.kaiserpermanente.org/mas/news/adding-fiber-to-your-diet-here-s-why-it-s-a-good-idea-2044335)
When adding fiber to your diet, do so gradually to avoid uncomfortable symptoms such as [bloating](https://mydoctor.kaiserpermanente.org/mas/news/how-to-get-rid-of-bloating-9-expert-tips-for-gut-health-2118990), abdominal pain and cramps.
## What to eat and drink when you are nauseous
Eating and drinking may feel unbearable when you are nauseous. Try first and foremost to stay hydrated. Foods and beverages with ginger can lead to relief. Other suggestions include herbal teas and dry, bland foods, such as toast, crackers and pretzels.
## What to eat and drink when you have a sore throat
When you have a sore throat, hard, scratchy foods such as chips will be irritating. Instead, try oatmeal, grits, Jell-O, yogurt, scrambled eggs, shakes and smoothies.
Warm liquids may hurt the throat less than cold beverages, so I recommend trying soups, broth or warm water with lemons.
When you aren't feeling well, it is particularly important to avoid greasy, unhealthy, processed foods. Your body needs good nutrition to recuperate, so give it the fuel it needs to recover.
And remember to take care of yourself by getting plenty of rest and sleep. Don't try to push through illness because your recovery likely will be slower. And remember to practice good hygiene: Wash your hands, and stay away from others when you are sick. Get vaccinated against COVID-19 and the flu. Vaccination is the best way to stay healthy and lower your risk of serious illness.
### Share this Article
### About the author
[Kwame Akoto, MD,](https://mydoctor.kaiserpermanente.org/mas/providers/kwameakoto) is a board-certified family medicine physician with the Mid-Atlantic Permanente Medical Group. He sees patients at Kaiser Permanente's South Baltimore County Medical Center.
### Tags
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| Readable Markdown | 
Perhaps you are coughing and sneezing and feeling exhausted due to a cold, flu or COVID-19. Or perhaps your stomach is upset because you caught the latest gastrointestinal bug going around. Or your throat hurts every time you swallow.
Eating and drinking may be the furthest thing from your mind as you want to do nothing more than curl up in bed.
But staying hydrated is vital to your health, and sneaking in some nutrients at the same time can help your body recuperate faster from illness.
What should you eat and drink when you are sick? Here is an overview of some suggested foods and beverages to eat and drink when you are under the weather.
## What to eat and drink when you have a cold, flu, COVID-19 or other respiratory infection
When we are sick, we usually don't have the motivation to eat. Our appetite decreases. Our bodies usually can tolerate consuming fewer calories for a few days, but our bodies must stay hydrated for our immune system to function. Dehydration occurs when the body loses too much fluid. Dehydration can lead to dry mouth, less urination, dizziness, muscle cramps and fatigue. Severe hydration can be fatal. [Dehydration](https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.dehydration.dehyd) is one of the main reasons some people who are sick end up at urgent care or the emergency room.
[(Learn how to stock your medicine cabinet and how to cope with colds, flu and other viruses at home.)](https://mydoctor.kaiserpermanente.org/mas/news/best-ways-to-treat-cold-flu-and-other-viruses-at-home-2095381)
**Good options for staying hydrated include:**
- **Beverages**, such as water and tea. Electrolyte solutions or sports drinks, such as Pedialyte for children and Gatorade (try the sugar-free version), are good options. Herbal teas, particularly those containing ginger, can be very soothing. Regular tea is also okay but try not to drink too much caffeine when you are sick. Adding honey to tea or other liquids can help suppress a cough. Just remember that honey contains sugar, so don't use too much â and never give honey to babies under age 1.
- **Soups and broths**. Soups and broths are a good way to stay hydrated while taking in calories. Chicken soup has been shown to have an anti-inflammatory effect. It is warm and soothes the throat. The protein in the chicken helps the body heal.
- **Fruit**. Fresh fruits are a great source of liquid as well as vitamins and minerals. I recommend melons and citrus fruits. Watermelon, cantaloupe, honeydew, oranges, limes and peaches contain plenty of water and will keep you hydrated.
- **Gelatin products**, such as Jell-O. Jell-O is bland and easy to tolerate.
- **Popsicles**. These frozen treats contain fluid and calories while soothing the throat. Many kids love popsicles, so these are a good choice if your child isn't feeling well.
Drinking juice is another way to stay hydrated, but juices tend to have a lot of sugar and can aggravate diarrhea. Drink juice in moderation or try just adding a splash to flavor water.
**If you don't feel up to eating, that's okay, but if you can tolerate food, try:**
- **Yogurt, oatmeal and other soft foods** that are bland and easy to tolerate. Yogurt has probiotics, which help with gut health and prevent diarrhea.
- **Ginger, turmeric and cinnamon**. These spices have been shown to have some anti-inflammatory effects, so using these in foods when you aren't feeling well can help.
- **Foods high in zinc**, such as tofu, beans, nuts, wheat germ and other plant-based food. Zinc has been shown to shorten the duration of respiratory viruses by up to 30 percent.
- **Foods with Vitamin D**. Though studies are unclear about the extent to which Vitamin D helps immune function, foods with Vitamin D are generally nutritious and okay to eat when you have a respiratory illness. Milk, eggs and fatty fish contain Vitamin D.
## What to eat and drink when you have a diarrhea
Viruses and other illnesses can cause [diarrhea](https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.diarrhea-care-instructions.uh3205), which is characterized by frequent, loose and watery stools. Preventing dehydration is especially important when coping with diarrhea, so see the suggestions above for ways to get plenty of fluids.
We have found that the **BRAT diet** works well for patients with diarrhea. BRAT stands for **bananas, rice, applesauce and toast**. These are bland foods that help the gut rest.
I often advise starting with softer foods and working up to solids, such as crackers, pasta, boiled potatoes, cereal and baked chicken.
Avoid milk-products for the first few days of a bout with diarrhea. Also, avoid caffeine, alcohol, spicy foods, sauces, fatty foods and fast food. These are likely to aggravate an already-upset stomach.
## What to eat and drink when you are constipated
Fiber keeps things moving in our body, ensuring our bowel movements are regular and our stool passes easily. Having enough fiber helps prevent constipation. If you are struggling with constipation, focus on eating high-fiber foods, such as whole grains found in brown bread and brown rice. Eat plenty of vegetables and fruits, particularly fruits with skin such as apples, pears and peaches. Green, leafy vegetables are important for combatting constipation. Opt for kale, spinach and broccoli.
Stay hydrated, and limit low-fiber foods, such as meat. Fiber is only found in plant-based foods.
[(Learn more ways to add fiber to your diet.)](https://mydoctor.kaiserpermanente.org/mas/news/adding-fiber-to-your-diet-here-s-why-it-s-a-good-idea-2044335)
When adding fiber to your diet, do so gradually to avoid uncomfortable symptoms such as [bloating](https://mydoctor.kaiserpermanente.org/mas/news/how-to-get-rid-of-bloating-9-expert-tips-for-gut-health-2118990), abdominal pain and cramps.
## What to eat and drink when you are nauseous
Eating and drinking may feel unbearable when you are nauseous. Try first and foremost to stay hydrated. Foods and beverages with ginger can lead to relief. Other suggestions include herbal teas and dry, bland foods, such as toast, crackers and pretzels.
## What to eat and drink when you have a sore throat
When you have a sore throat, hard, scratchy foods such as chips will be irritating. Instead, try oatmeal, grits, Jell-O, yogurt, scrambled eggs, shakes and smoothies.
Warm liquids may hurt the throat less than cold beverages, so I recommend trying soups, broth or warm water with lemons.
When you aren't feeling well, it is particularly important to avoid greasy, unhealthy, processed foods. Your body needs good nutrition to recuperate, so give it the fuel it needs to recover.
And remember to take care of yourself by getting plenty of rest and sleep. Don't try to push through illness because your recovery likely will be slower. And remember to practice good hygiene: Wash your hands, and stay away from others when you are sick. Get vaccinated against COVID-19 and the flu. Vaccination is the best way to stay healthy and lower your risk of serious illness.
### About the author
[Kwame Akoto, MD,](https://mydoctor.kaiserpermanente.org/mas/providers/kwameakoto) is a board-certified family medicine physician with the Mid-Atlantic Permanente Medical Group. He sees patients at Kaiser Permanente's South Baltimore County Medical Center. | ||||||||||||||||||
| ML Classification | |||||||||||||||||||
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"/Food_and_Drink/Cooking_and_Recipes/Healthy_Eating": 113
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| ML Intent Types |
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| Content Metadata | |||||||||||||||||||
| Language | en | ||||||||||||||||||
| Author | Kwame Akoto | ||||||||||||||||||
| Publish Time | not set | ||||||||||||||||||
| Original Publish Time | 2023-01-05 16:04:26 (3 years ago) | ||||||||||||||||||
| Republished | No | ||||||||||||||||||
| Word Count (Total) | 1,394 | ||||||||||||||||||
| Word Count (Content) | 1,131 | ||||||||||||||||||
| Links | |||||||||||||||||||
| External Links | 10 | ||||||||||||||||||
| Internal Links | 45 | ||||||||||||||||||
| Technical SEO | |||||||||||||||||||
| Meta Nofollow | No | ||||||||||||||||||
| Meta Noarchive | No | ||||||||||||||||||
| JS Rendered | Yes | ||||||||||||||||||
| Redirect Target | null | ||||||||||||||||||
| Performance | |||||||||||||||||||
| Download Time (ms) | 245 | ||||||||||||||||||
| TTFB (ms) | 219 | ||||||||||||||||||
| Download Size (bytes) | 28,880 | ||||||||||||||||||
| Shard | 35 (laksa) | ||||||||||||||||||
| Root Hash | 17255200418223156235 | ||||||||||||||||||
| Unparsed URL | org,kaiserpermanente!mydoctor,/mas/news/what-to-eat-and-drink-when-you-are-sick-2129782 s443 | ||||||||||||||||||