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Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) [Nutrition](https://www.healthline.com/nutrition) Evidence Based # The 15 Best Foods to Eat When You’re Sick  [Medically reviewed]() by [Jerlyn Jones, MS MPA RDN LD CLT]() — Written by Taylor Jones, RD — [Updated on May 1, 2025]() - [Chicken soup](https://www.healthline.com/nutrition/15-best-foods-when-sick#chicken-soup) - [Broths](https://www.healthline.com/nutrition/15-best-foods-when-sick#broths) - [Garlic](https://www.healthline.com/nutrition/15-best-foods-when-sick#garlic) - [Coconut water](https://www.healthline.com/nutrition/15-best-foods-when-sick#coconut-water) - [Hot tea](https://www.healthline.com/nutrition/15-best-foods-when-sick#hot-tea) - [Honey](https://www.healthline.com/nutrition/15-best-foods-when-sick#honey) - [Ginger](https://www.healthline.com/nutrition/15-best-foods-when-sick#ginger) - [Spicy foods](https://www.healthline.com/nutrition/15-best-foods-when-sick#spicy-foods) - [Bananas](https://www.healthline.com/nutrition/15-best-foods-when-sick#bananas) - [Oatmeal](https://www.healthline.com/nutrition/15-best-foods-when-sick#oatmeal) - [Yogurt](https://www.healthline.com/nutrition/15-best-foods-when-sick#yogurt) - [Certain fruits](https://www.healthline.com/nutrition/15-best-foods-when-sick#certain-fruits) - [Avocados](https://www.healthline.com/nutrition/15-best-foods-when-sick#avocados) - [Green leafy vegetables](https://www.healthline.com/nutrition/15-best-foods-when-sick#green-leafy-vegetables) - [Salmon](https://www.healthline.com/nutrition/15-best-foods-when-sick#salmon) - [Summary](https://www.healthline.com/nutrition/15-best-foods-when-sick#summary) The right foods to eat when you’re sick can do so much more than give you energy. They can help you feel better, get better faster, or stay hydrated as you recover. When you’re under the weather, eating may be one of the last things on your mind. However, the following 15 foods can support your recovery. ## 1\. Chicken soup Chicken soup has been a go-to for sickness for generations — and for good reason. It’s an easy-to-eat source of vitamins, minerals, calories, and [protein](https://www.healthline.com/nutrition/how-much-protein-per-day), which are nutrients your body [may need](https://pubmed.ncbi.nlm.nih.gov/32829498/) in larger quantities while you’re recovering from an illness. Chicken soup is also a rich source of fluid and [electrolytes](https://www.healthline.com/nutrition/electrolytes), which are helpful if you’re at [risk of dehydration](https://pubmed.ncbi.nlm.nih.gov/28806049/) due to diarrhea, vomiting, sweating, or fever. The soup’s warmth may help [reduce congestion](https://www.ncbi.nlm.nih.gov/books/NBK279542/), as hot or spicy liquids can be helpful for this. The chicken in chicken soup also contains the amino acid cysteine. [N-acetyl-cysteine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234027/), a form of cysteine, breaks apart mucus and has antiviral, anti-inflammatory, and [antioxidant](https://www.healthline.com/nutrition/antioxidants-explained) effects.  [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2F15-best-foods-when-sick&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F07%2Fchicken-soup-garlic-1296x728-header.jpg&description=The%2015%20Best%20Foods%20to%20Eat%20When%20You're%20Sick "Share on Pinterest") Studio Create/Offset Images ## 2\. Broths Like chicken soup, [broths](https://www.healthline.com/nutrition/stock-vs-broth) are excellent sources of fluid and electrolytes that can be helpful when you’re sick. When hot, they may also help relieve sinus congestion. They’re full of flavor and rich in various nutrients while still being easy on your digestive system. Additionally, [bone broths](https://www.healthline.com/nutrition/bone-broth-101) are rich in collagen and [amino acids](https://www.healthline.com/nutrition/essential-amino-acids) (building blocks of protein) from animal bones, which may help promote a faster recovery, although research is still lacking. ## 3\. Garlic Garlic provides many [health benefits](https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic) and has been used in herbal medicine for centuries. Test-tube and animal [studies](https://pmc.ncbi.nlm.nih.gov/articles/PMC8362743/) have shown garlic to have antibacterial, antiviral, and antifungal effects. According to the [2021 review](https://pmc.ncbi.nlm.nih.gov/articles/PMC8362743/), aged garlic extract supplements may [enhance immune function](https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system) and decrease the severity of colds and the flu. ## 4\. Coconut water [Coconut water](https://www.healthline.com/nutrition/8-coconut-water-benefits) is a great beverage to sip on when you’re sick. It’s [rich](https://fdc.nal.usda.gov/fdc-app.html#/food-details/174831/nutrients) in electrolytes, which need to be replenished along with fluids when you’re vomiting, sweating, having diarrhea, or running a fever. It also contains a bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use energy source for your body. ## 5\. Hot tea [Tea](https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea) is a favorite remedy for many colds and flu symptoms. Just like chicken soup, hot tea acts as a natural decongestant. The tea needs to be hot to help relieve congestion, but it shouldn’t be so hot that it further irritates your throat. Tea, such as green or black, also contains [polyphenols](https://www.healthline.com/nutrition/polyphenols). These natural substances found in plants may have many possible [health benefits](https://www.sciencedirect.com/science/article/abs/pii/S2210803323000726), including antioxidant, anti-inflammatory, and anticancer effects. ## 6\. Honey [Honey](https://www.healthline.com/nutrition/benefits-of-honey) has some antibacterial properties. People often use it as an antiseptic [wound dressing](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8496555/) for cuts or burns. Additionally, honey may help [suppress cough](https://link.springer.com/article/10.1007/s00431-023-05066-1) in children. ## 7\. Ginger [Ginger](https://www.healthline.com/nutrition/11-proven-benefits-of-ginger) is widely used in food and home remedies. It’s probably best known for its anti-nausea effects. A [2024 review](https://www.sciencedirect.com/science/article/pii/S216183132400142X) and a [2020 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC7585706/) show it can effectively relieve nausea related to [pregnancy](https://www.healthline.com/nutrition/pregnancy-diet-101) and cancer treatment. So if you’re feeling nauseous or throwing up, ginger is one of the best [natural remedies](https://www.healthline.com/nutrition/nausea-remedies) to relieve these symptoms. Use fresh ginger in cooking, brew some [ginger tea](https://www.healthline.com/nutrition/benefits-ginger-tea), or pick up some [ginger ale](https://www.healthline.com/nutrition/ginger-ale-good-for-you) from the store to get these benefits. Just make sure that whatever you’re using contains real ginger or ginger extract, not just ginger flavor. ## 8\. Spicy foods Spicy foods like [chili peppers](https://www.healthline.com/nutrition/foods/chili-peppers) contain capsaicin, which causes a hot, burning sensation when touched. In high enough concentrations, [capsaicin](https://www.ncbi.nlm.nih.gov/books/NBK459168/) can have a desensitizing effect. Pain-relieving gels and patches often include capsaicin. However, you should avoid spicy foods if you already have an upset stomach. [Studies](https://www.sciencedirect.com/science/article/pii/S0014482722002208) show that spicy food can [cause bloating](https://www.healthline.com/nutrition/13-foods-that-cause-bloating), pain, and nausea in some people. ## 9\. Bananas [Bananas](https://www.healthline.com/nutrition/foods/bananas) are a great food to eat when you’re sick. They’re soft and bland but [rich in nutrients](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients) and fast-acting carbs. The [potassium](https://www.healthline.com/health/potassium) in bananas can also help replenish your electrolyte stores since potassium is one of the key electrolytes your body needs. Another [benefit of bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas) is the soluble fiber they contain. [Soluble fiber](https://www.healthline.com/health/soluble-vs-insoluble-fiber) becomes a gel in the presence of liquid, so it can help [reverse diarrhea](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9733536/) by reducing the amount of free water in your digestive tract. ## 10\. Oatmeal Like bananas, [oatmeal](https://www.healthline.com/nutrition/9-benefits-oats-oatmeal) is bland and easy to eat but also provides calories, vitamins, and minerals you need when you’re sick. A [2021 research review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625765/) suggests that oats may help boost your immune system and aid digestion. Still, more research is needed. ## 11\. Yogurt Yogurt contains [beneficial probiotics](https://www.healthline.com/nutrition/probiotics-101), which are strains of bacteria that can colonize in your gut and provide health benefits. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8240278/) suggests that probiotic dairy products like yogurt can help both children and adults get colds less often, heal faster when sick, and take fewer antibiotics. ## 12\. Certain fruits Fruits are rich sources of vitamins, minerals, antioxidants, and fiber, which can support your overall health and immune function. Many fruits are rich in [vitamin C](https://www.healthline.com/nutrition/how-much-vitamin-c-should-i-take-daily), an antioxidant that helps your immune system [function properly](https://pmc.ncbi.nlm.nih.gov/articles/PMC9925039/). Some fruits contain antioxidants called [anthocyanins](https://www.healthline.com/nutrition/anthocyanin), which give certain fruits — like strawberries and blueberries — their red and blue colors. Anthocyanins make berries excellent foods to eat when sick because they have strong [anti-inflammatory](https://www.healthline.com/nutrition/anti-inflammatory-diet-101), antiviral, and immune-boosting effects. ## 13\. Avocados [Avocados](https://www.healthline.com/nutrition/avocado-nutrition) are rich in healthy [monounsaturated fats](https://www.healthline.com/nutrition/monounsaturated-fats), fiber, vitamins, and minerals. They’re a great food to eat when sick because they provide calories, vitamins, and minerals your body needs. They’re also soft, relatively bland, and easy to eat. Because of the healthy fats avocados contain, especially [oleic acid](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9824542/) (the same beneficial fatty acid in olive oil), they may help [decrease inflammation](https://pubmed.ncbi.nlm.nih.gov/36586042/) while playing a role in immune function. ## 14\. Green leafy vegetables Leafy green vegetables such as spinach, romaine lettuce, and [kale](https://www.healthline.com/nutrition/10-proven-benefits-of-kale) are packed full of vitamins, minerals, and fiber. They’re especially [good sources](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7144047/) of plant-based iron, vitamin C, [vitamin K](https://www.healthline.com/nutrition/vitamin-k2), and [folate](https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid). Dark green vegetables are also [loaded with polyphenols](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7825428/). These act as antioxidants to protect cells from damage and help fight inflammation. You can add spinach to an omelet for a quick, nutrient-packed, [protein-rich](https://www.healthline.com/nutrition/20-delicious-high-protein-foods) meal. ## 15\. Salmon [Salmon](https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits) is one of the best protein sources to eat when you’re sick. It’s soft, easy to eat, and [full](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1028841/nutrients) of the high quality protein your body needs for recovery. Salmon is particularly rich in [omega-3](https://www.healthline.com/nutrition/omega-3-guide) fatty acids, which have strong anti-inflammatory effects that [may](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7855848/) help your immune system work more effectively. Salmon is also a good source of many vitamins and minerals, including [vitamin D](https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d), which many people don’t get enough of. Vitamin D also plays a [critical role](https://pmc.ncbi.nlm.nih.gov/articles/PMC7281985/) in immune function. ## [The bottom line]() Resting, staying hydrated, and getting proper nutrition are some of the most important things you can do to feel better and recover faster when sick. While no food alone is likely to cure sickness, eating the right foods may help support your immune system and relieve certain symptoms. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Berger MM. (2020). Nutrition and micronutrient therapy in critical illness should be individualized. <https://pubmed.ncbi.nlm.nih.gov/32829498/> - Bhatwalkar SB, et al. (2021). Antibacterial properties of organosulfur compounds of carlic (Allium sativum). <https://pmc.ncbi.nlm.nih.gov/articles/PMC8362743/> - Brouwer-Brolsma EM, et al. (2020). 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