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[Over the Counter](https://www.health.com/over-the-counter-products-8651366) - [Skincare](https://www.health.com/skincare-products-6951522) - [View All](https://www.health.com/what-to-buy-6951517) [About Us](https://www.health.com/about-us-8415145) - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Testing and Vetting Products](https://www.health.com/how-health-com-test-products-5224057) - Top Stories - [Oatmeal's Impact on Blood Sugar](https://www.health.com/oatmeal-blood-sugar-effects-11943396) - [How Daily Green Tea Impacts Your Body](https://www.health.com/effects-of-drinking-green-tea-every-day-11920623) - [Supplements Experts Trust For Longevity](https://www.health.com/supplements-longevity-experts-recommend-11937799) - [Foods Higher in Vitamin D Than Eggs](https://www.health.com/foods-with-more-vitamin-d-than-eggs-11937236) # 15 Foods To Eat When You're Sick—and What To Avoid By [Health Editorial Team](https://www.health.com/health-editorial-team-5270189) Updated on April 7, 2026 Medically reviewed by [Allison Herries, RDN](https://www.health.com/author/allison-herries-rdn) ![Allison Herries, RDN]() :max_bytes\(150000\):strip_icc\(\)/Allison-Herries-6faa03b7c53a4948ad0d84fab75efc01.png) Medically reviewed by [Allison Herries, RDN](https://www.health.com/author/allison-herries-rdn) Allison Herries, RDN, is a registered dietitian for a telehealth company. In her role, she provides nutrition education and counseling to help her clients set and reach their personal health goals. [learn more](https://www.health.com/health-com-s-medical-expert-board-5224047) In This Article View All In This Article - [What To Eat and Drink](https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick#toc-1-coffee-and-tea) - [What To Avoid](https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick#toc-what-foods-should-you-avoid-if-youre-sick) - [How To Soothe Your Stomach](https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick#toc-what-should-you-do-if-you-cant-keep-anything-down) - [When To Seek Care](https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick#toc-when-should-you-see-a-doctor) - [FAQs](https://www.health.com/food/best-and-worst-foods-to-eat-when-youre-sick#toc-faqs-1c52d5c1-8d69-49da-96f8-44ce310cfd5a) - Drinking tea and warm broths can help prevent dehydration if you are nauseous. - Eating bland foods helps settle your stomach if you are queasy. - Avoiding alcohol, caffeine, and processed foods can support your recovery. Foods to eat when you're sick can vary based on your symptoms. Staying hydrated and opting for easily digestible foods can support your recovery. ## 1\. Coffee and Tea ![Glass mug with tea. On the side, mint, lemon, honey, ginger]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1142669969-dd6eef20561143e5a99784d339086900.jpg) Dmitrii Ivanov / Getty Images Small doses of [caffeine](https://www.health.com/effects-of-caffeine-8698957) may ease some migraines but trigger them in others. Do not drink more than 200 milligrams (two cups of coffee) per day. For other ailments, opt for tea instead of coffee to stay hydrated. Try green tea or ginger tea. Both have anti-inflammatory effects that may ease nausea. ## 2\. Golden Milk ![Glass of golden milk with a bowel of tumeric powder behind it and a jar of honey]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1254503729-e8f6bc7baef746afb54acba04ef3796b.jpg) Almaje / Getty Images Golden milk is a traditional hot drink in India made from [turmeric](https://www.health.com/turmeric-benefits-8674914) (a spice) and milk. Curcumin in turmeric has antioxidant effects that may fight germs that cause cold and flu symptoms. Warm beverages like golden milk can also ease a stuffy nose, sore throat, and fever. ## 3\. Warm Broth and Soup ![White bowl of chicken soup with light-colored broth on a wooden table]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1057597370-5ab0a8da287d4646b0f03339c7cd9c0c.jpg) kudryavtsev / Getty Images Broth and clear soups help keep you hydrated if you have [diarrhea](https://www.health.com/condition/diarrhea-overview) or vomiting. The sodium in salty broths and soups also balances your fluid levels. Warm broth and soup can loosen up mucus in the nasal passages if you have congestion. Soft, creamy soups may be tolerable if you have a sore throat. ## 4\. Cereal and Oatmeal ![Oatmeal in a ceramic bowl on a blue table with a wooden spoon on the side]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1263353282-bb9d01d381d446ad9e4e858763f40f89.jpg) Arx0nt / Getty Images Choose whole-grain oatmeal and bran flake cereals if you have constipation. They contain [fiber](https://www.health.com/how-much-fiber-you-need-every-day-to-stay-healthy-11821832) to help regulate your bowel movements. **Tip:** Just remember to drink plenty of fluids with fiber. This can make your stool easy to pass. ## 5\. Bland Foods ![wooden plate of saltine crackers on a white cloth and table]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1483205816-6f3096347eb24755b3bd7354992c27a9.jpg) boommaval boommaval / Getty Images Feeling queasy makes all foods sound unappealing. Simple, bland foods may settle your stomach. Bread, crackers, and pasta made with refined white flour are low in fiber, bland, and starchy. They are easy on the stomach. White rice and toast are part of the [BRAT diet](https://www.health.com/brat-diet-7253461) (bananas, rice, applesauce, and toast). You can try the BRAT diet to treat diarrhea and an upset stomach. ### Is the BRAT Diet Safe? The BRAT diet is safe to follow for a short period, but it's not meant to be followed long-term. It's highly restrictive and may lead to nutritional deficiencies over time. Slowly go back to your usual diet as your symptoms go away. ## 6\. Yogurt ![glass jars of yogurt with spoons]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-678908208-d85a9f27f952437493a10db35ed02495.jpg) Lilechka75 / Getty Images Yogurt is a source of [probiotics](https://www.health.com/probiotics-benefits-7561021), or bacteria that support gut health. Some research shows that certain probiotic strains may reduce the duration of acute diarrhea by an average of one day. Opt for low-fat or fat-free yogurt if you have diarrhea or [an upset stomach](https://www.health.com/condition/digestive-health/foods-to-avoid-when-your-stomach-hurts). Greek yogurt may be easier to digest if you are lactose-sensitive. ## 7\. Fruits and Vegetables ![Various colorful fruits and vegetables]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1284690585-a3415fb3ec9144919342bef66b46f722.jpg) MEDITERRANEAN / Getty Images Some fruits and cooked vegetables are easy on an upset stomach. Applesauce, bananas, and potatoes provide nutrients you may lose if you have diarrhea or vomiting. Leafy green vegetables are a source of polyphenols. These [antioxidants](https://www.health.com/nutrition/what-are-antioxidants) may lower inflammation. ## 8\. Baked Chicken or Turkey Without Skin ![Plain chicken breast on a white plate and blue background]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1455335094-3e4a75a9a65f4f7793f27025cbdfad00.jpg) NUTTHIKUN KHAIJAENG / Getty Images Try eating bland foods like lean chicken or turkey without the skin. Your body easily digests them. They are less likely to irritate your stomach. ## 9\. Fatty Fish ![Salmon with lemon and vegetables on a black plate]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1214416414-7043b5c0dc554b99894c37e30a5da664.jpg) gbh007 / Getty Images Fatty fish like salmon and tuna are a source of [omega-3 fatty acids](https://www.health.com/omega-3-fatty-acids-benefits-7510411), which lower inflammation. Common signs of inflammation are body aches and earaches. Omega-3s may also ease skin concerns like itching from allergies. ## 10\. Tofu ![blue ceramic bowl of baked tofu on a wooden table]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1026840618-ac6b3cdbbc67473fba7ab2276885b25b.jpg) Amarita / Getty Images Tofu has a soft consistency and is easy on your stomach if you cook it without spices. ## 11\. Eggs ![plate of scrambled eggs with herbs]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-500834857-03e92741e4ca4aeabbcd8ecbde210cd9.jpg) Maria\_Lapina / Getty Images Cooked [eggs](https://www.health.com/how-eggs-affect-cholesterol-11805637) are part of the bland diet. You might tolerate them if you have diarrhea, nausea, or vomiting. **Tip:** Eat more frequently, in smaller portions than usual. Chewing slowly helps decrease stress on your stomach. ## 12\. Beans ![Various dried beans]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-163729647-73eb372deb4b4c66b6271562b86cdf63.jpg) Janine Lamontagne / Getty Images High-fiber foods help relieve [constipation](https://www.health.com/constipation-11699854). They soften your stool when you drink plenty of fluids. Beans are also a source of magnesium. This mineral can ease body and muscle aches and lower inflammation. ## 13\. Nuts and Seeds ![various nuts and seeds on a wooden table, in jars, bowls, boxes, spilling out]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-658447720-0c7fb0b10b5c4697a8e78ef28b5d7b0d.jpg) fcafotodigital / Getty Images Nuts and seeds have fiber for constipation relief. Chia seeds, flaxseeds, and walnuts also have anti-inflammatory omega-3s for pain or itching. ## 14\. Hard Candies or Lozenges ![bowl of menthol hard candies on a wooden table]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-537714756-78f6157003e345d7b9a6bf079a143eb8.jpg) HandmadePictures / Getty Images Keep your throat moist with hard candies or lozenges if you have a [sore throat](https://www.health.com/condition/cold/sore-throat-causes). Hard candies made with ginger may be extra helpful. ## 15\. Popsicles ![bowl of berry popsicles with strawberries and raspberries around them]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-685817724-bc628719c4b541e7a9a442b0f6748560.jpg) VeselovaElena / Getty Images Eating foods with water, such as popsicles, keeps you hydrated if you have diarrhea or vomiting. **Tip:** Opt for popsicles without chunks of fruit, pulp, added sugars, or yogurt. ## What Foods Should You Avoid if You're Sick? Some foods can trigger or worsen symptoms when you are sick, such as: - Acidic juices - Alcohol - Caffeine - Full-fat dairy products - Hard, scratchy foods like granola, nuts, and potato chips - Processed foods - Spicy or sugary foods - Sugar alcohols like sorbitol The worst foods to eat if you are sick depend on your symptoms. Listen to your body and avoid foods that make you feel worse. For example, aged cheeses and monosodium glutamate (MSG) may trigger [migraines](https://www.health.com/condition/headaches-and-migraines-overview). ## What Should You Do if You Can't Keep Anything Down? Ways to settle your stomach and keep food and liquid down include: - **Avoid foods and drinks that upset your stomach**, such as full-fat dairy and spicy foods. - **Do not consume stimulants**, such as alcohol, caffeine, and cigarettes. - **Eat smaller meals more frequently**. - **Finish your last meal at least two hours** before bedtime. - **Sip water** and other clear liquids slowly. - **Take small bites** and chew slowly. ## When Should You See a Doctor? Talk to a doctor if your symptoms do not improve or worsen with home remedies. Get medical attention if you have symptoms like: - Abdominal (belly) or chest pain - Cold symptoms that worsen or do not go away within 7-10 days - Diarrhea that worsens or does not get better in five days (two days in infants and children) - Difficulty keeping food or liquids down - Dizziness or weakness - Not urinated for eight hours or more - Nausea for more than 48 hours or vomiting that occurs three or more times in one day - Stool that has an unusual odor or color, blood, or mucus - Trouble breathing ## Frequently Asked Questions - What should you eat if you have the flu? Beans, fatty fish, and green leafy vegetables might ease inflammation and body aches. Drink plenty of liquids, such as broths and soups. Hard candies and lozenges can treat a dry cough and sore throat. - What should you eat if you have a cold and sore throat? Warm liquids, like broths, soups, and teas, may relieve a stuffy nose and sore throat. Getting plenty of fluids thins out your mucus and keeps you hydrated. Updated by [Emily Santora](https://www.health.com/emily-santora-7092547) ![Emily Santora]() :max_bytes\(150000\):strip_icc\(\)/Photo1ES-EmilySantora-26c1d7cfc1d549ffb70e29ace3cd9993.jpg) [Emily Santora](https://www.health.com/emily-santora-7092547) As a student at Arizona State University, Emily was a writer and editor for the Embryo Project Encyclopedia, where she researched, wrote, and published over 18 peer-reviewed encyclopedia articles. As a writer, Emily studied and wrote articles about the menstrual cycle. [learn more](https://www.health.com/about-us-8415145) Read more: - [Wellness](https://www.health.com/wellness) - [Nutrition](https://www.health.com/nutrition) - [Eat Well](https://www.health.com/eat-well-6951509) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 34 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Nowaczewska M, Wiciński M, Kaźmierczak W. [The ambiguous role of caffeine in migraine headache: From trigger to treatment](https://doi.org/10.3390/nu12082259). *Nutrients*. 2020;12(8):2259. doi:10.3390/nu12082259 2. Furushima D, Ide K, Yamada H. [Effect of tea catechins on influenza infection and the common cold with a focus on epidemiological/clinical studies](https://doi.org/10.3390/molecules23071795). *Molecules*. 2018;23(7):1795. doi:10.3390/molecules23071795 3. Modi M, Modi K. [Ginger root](https://www.ncbi.nlm.nih.gov/books/NBK565886/). In: *StatPearls*. StatPearls Publishing; 2024. 4. 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[Chicken soup and sickness.](https://medlineplus.gov/ency/article/002067.htm) 11. National Institute of Diabetes and Digestive and Kidney Diseases. [Eating, diet, & nutrition for constipation](https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition). 12. Academy of Nutrition and Dietetics. [Nutrition tips for relieving constipation](https://www.eatright.org/health/health-conditions/digestive-and-gastrointestinal/nutrition-tips-for-relieving-constipation). 13. MedlinePlus. [Bland diet](https://medlineplus.gov/ency/patientinstructions/000068.htm). 14. American Academy of Family Physicians. [BRAT diet: Recovering from an upset stomach](https://familydoctor.org/brat-diet-recovering-from-an-upset-stomach/). 15. Saha A, Dreyfuss I, Sarfraz H, Friedman M, Markowitz J. [Dietary considerations for inflammatory bowel disease are useful for treatment of checkpoint inhibitor-induced colitis](https://doi.org/10.3390/cancers15010084). *Cancers (Basel)*. 2022;15(1):84. doi:10.3390/cancers15010084 16. Academy of Nutrition and Dietetics. [What to look for in yogurt](https://www.eatright.org/food/food-groups/dairy-and-alternatives/what-to-look-for-in-yogurt). 17. National Institutes of Health. [Probiotics](https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/). 18. National Institutes of Health: Office of Dietary Supplements. [Probiotics - health professional fact sheet](https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/). 19. Gunathilake KDPP, Ranaweera KKDS, Rupasinghe HPV. [In vitro anti-inflammatory properties of selected green leafy vegetables](https://doi.org/10.3390/biomedicines6040107). *Biomedicines*. 2018;6(4):107. doi:10.3390/biomedicines6040107 20. Academy of Nutrition and Dietetics. [Can diet help with inflammation?](https://www.eatright.org/health/health-conditions/arthritis-and-inflammation/can-diet-help-with-inflammation) 21. Sawada Y, Saito-Sasaki N, Nakamura M. [Omega 3 fatty acid and skin diseases](https://doi.org/10.3389/fimmu.2020.623052). *Front Immunol*. 2021;11:623052. doi:10.3389/fimmu.2020.623052 22. Tarleton EK, Kennedy AG, Rose GL, Littenberg B. [Relationship between magnesium intake and chronic pain in U.S. adults](https://doi.org/10.3390/nu12072104). *Nutrients*. 2020;12(7):2104. doi:10.3390/nu12072104 23. MedlinePlus. [Dietary fiber](https://medlineplus.gov/dietaryfiber.html). 24. MedlinePlus. [Omega-3 fatty acids](https://medlineplus.gov/ency/imagepages/19302.htm). 25. NIH News in Health. [Soothing a sore throat](https://newsinhealth.nih.gov/2013/03/soothing-sore-throat). 26. MedlinePlus. [When you have nausea and vomiting.](https://medlineplus.gov/ency/patientinstructions/000122.htm) 27. Zaeem Z, Zhou L, Dilli E. [Headaches: A review of the role of dietary factors](https://doi.org/10.1007/s11910-016-0702-1). *Curr Neurol Neurosci Rep*. 2016;16(11):101. doi:10.1007/s11910-016-0702-1 28. Frosh A, Cruz C, Wellsted D, Stephens J. [Effect of a dairy diet on nasopharyngeal mucus secretion](https://doi.org/10.1002/lary.27287). *Laryngoscope*. 2019;129(1):13-17. doi:10.1002/lary.27287 29. National Institute of Diabetes and Digestive and Kidney Diseases. [Symptoms & causes of diarrhea.](https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/symptoms-causes) 30. Burns C, Kidron A. [Biochemistry, tyramine](https://www.ncbi.nlm.nih.gov/books/NBK563197/). In: *StatPearls*. StatPearls Publishing; 2022. 31. Obayashi Y, Nagamura Y. [Does monosodium glutamate really cause headache?: A systematic review of human studies](https://doi.org/10.1186/s10194-016-0639-4). *J Headache Pain*. 2016;17:54. doi:10.1186/s10194-016-0639-4 32. MedlinePlus. [How to treat the common cold at home](https://medlineplus.gov/ency/patientinstructions/000466.htm). 33. MedlinePlus. [Flu](https://medlineplus.gov/ency/article/000080.htm). 34. MedlinePlus. [Chicken soup and sickness](https://medlineplus.gov/ency/article/002067.htm). ## Related Articles [![close-up of cracked egg in carton]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1711433605-a58798f9818948069a8c24f2e30c3ad0.jpg) Is It Safe To Eat an Egg With a Crack In it?](https://www.health.com/is-it-safe-to-eat-an-egg-with-a-crack-in-it-11768511) [![A man cutting up fried eggs]() :max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-FoodsToEatWhenTiredOfEggs-9788cacc02bf4756b7705c850556a8df.jpg) 7 Foods to Eat When You’re Sick of Eggs for Breakfast](https://www.health.com/foods-that-are-not-eggs-for-breakfast-11872697) [![Two whole chicken breasts roasting in cast iron pan isolated on white wood. 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Foods to eat when you're sick can vary based on your symptoms. Staying hydrated and opting for easily digestible foods can support your recovery. Dmitrii Ivanov / Getty Images Small doses of [caffeine](https://www.health.com/effects-of-caffeine-8698957) may ease some migraines but trigger them in others. Do not drink more than 200 milligrams (two cups of coffee) per day. For other ailments, opt for tea instead of coffee to stay hydrated. Try green tea or ginger tea. Both have anti-inflammatory effects that may ease nausea. Almaje / Getty Images Golden milk is a traditional hot drink in India made from [turmeric](https://www.health.com/turmeric-benefits-8674914) (a spice) and milk. Curcumin in turmeric has antioxidant effects that may fight germs that cause cold and flu symptoms. Warm beverages like golden milk can also ease a stuffy nose, sore throat, and fever. kudryavtsev / Getty Images Broth and clear soups help keep you hydrated if you have [diarrhea](https://www.health.com/condition/diarrhea-overview) or vomiting. The sodium in salty broths and soups also balances your fluid levels. Warm broth and soup can loosen up mucus in the nasal passages if you have congestion. Soft, creamy soups may be tolerable if you have a sore throat. Arx0nt / Getty Images Choose whole-grain oatmeal and bran flake cereals if you have constipation. They contain [fiber](https://www.health.com/how-much-fiber-you-need-every-day-to-stay-healthy-11821832) to help regulate your bowel movements. **Tip:** Just remember to drink plenty of fluids with fiber. This can make your stool easy to pass. boommaval boommaval / Getty Images Feeling queasy makes all foods sound unappealing. Simple, bland foods may settle your stomach. Bread, crackers, and pasta made with refined white flour are low in fiber, bland, and starchy. They are easy on the stomach. White rice and toast are part of the [BRAT diet](https://www.health.com/brat-diet-7253461) (bananas, rice, applesauce, and toast). You can try the BRAT diet to treat diarrhea and an upset stomach. Lilechka75 / Getty Images Yogurt is a source of [probiotics](https://www.health.com/probiotics-benefits-7561021), or bacteria that support gut health. Some research shows that certain probiotic strains may reduce the duration of acute diarrhea by an average of one day. Opt for low-fat or fat-free yogurt if you have diarrhea or [an upset stomach](https://www.health.com/condition/digestive-health/foods-to-avoid-when-your-stomach-hurts). Greek yogurt may be easier to digest if you are lactose-sensitive. MEDITERRANEAN / Getty Images Some fruits and cooked vegetables are easy on an upset stomach. Applesauce, bananas, and potatoes provide nutrients you may lose if you have diarrhea or vomiting. Leafy green vegetables are a source of polyphenols. These [antioxidants](https://www.health.com/nutrition/what-are-antioxidants) may lower inflammation. NUTTHIKUN KHAIJAENG / Getty Images Try eating bland foods like lean chicken or turkey without the skin. Your body easily digests them. They are less likely to irritate your stomach. gbh007 / Getty Images Fatty fish like salmon and tuna are a source of [omega-3 fatty acids](https://www.health.com/omega-3-fatty-acids-benefits-7510411), which lower inflammation. Common signs of inflammation are body aches and earaches. Omega-3s may also ease skin concerns like itching from allergies. Amarita / Getty Images Tofu has a soft consistency and is easy on your stomach if you cook it without spices. Maria\_Lapina / Getty Images Cooked [eggs](https://www.health.com/how-eggs-affect-cholesterol-11805637) are part of the bland diet. You might tolerate them if you have diarrhea, nausea, or vomiting. **Tip:** Eat more frequently, in smaller portions than usual. Chewing slowly helps decrease stress on your stomach. Janine Lamontagne / Getty Images High-fiber foods help relieve [constipation](https://www.health.com/constipation-11699854). They soften your stool when you drink plenty of fluids. Beans are also a source of magnesium. This mineral can ease body and muscle aches and lower inflammation. fcafotodigital / Getty Images Nuts and seeds have fiber for constipation relief. Chia seeds, flaxseeds, and walnuts also have anti-inflammatory omega-3s for pain or itching. HandmadePictures / Getty Images Keep your throat moist with hard candies or lozenges if you have a [sore throat](https://www.health.com/condition/cold/sore-throat-causes). Hard candies made with ginger may be extra helpful. VeselovaElena / Getty Images Eating foods with water, such as popsicles, keeps you hydrated if you have diarrhea or vomiting. **Tip:** Opt for popsicles without chunks of fruit, pulp, added sugars, or yogurt. Some foods can trigger or worsen symptoms when you are sick, such as: - Acidic juices - Alcohol - Caffeine - Full-fat dairy products - Hard, scratchy foods like granola, nuts, and potato chips - Processed foods - Spicy or sugary foods - Sugar alcohols like sorbitol The worst foods to eat if you are sick depend on your symptoms. Listen to your body and avoid foods that make you feel worse. For example, aged cheeses and monosodium glutamate (MSG) may trigger [migraines](https://www.health.com/condition/headaches-and-migraines-overview). Ways to settle your stomach and keep food and liquid down include: - **Avoid foods and drinks that upset your stomach**, such as full-fat dairy and spicy foods. - **Do not consume stimulants**, such as alcohol, caffeine, and cigarettes. - **Eat smaller meals more frequently**. - **Finish your last meal at least two hours** before bedtime. - **Sip water** and other clear liquids slowly. - **Take small bites** and chew slowly. Talk to a doctor if your symptoms do not improve or worsen with home remedies. Get medical attention if you have symptoms like: - Abdominal (belly) or chest pain - Cold symptoms that worsen or do not go away within 7-10 days - Diarrhea that worsens or does not get better in five days (two days in infants and children) - Difficulty keeping food or liquids down - Dizziness or weakness - Not urinated for eight hours or more - Nausea for more than 48 hours or vomiting that occurs three or more times in one day - Stool that has an unusual odor or color, blood, or mucus - Trouble breathing