{"id":22086,"date":"2020-11-30T22:04:35","date_gmt":"2020-11-30T22:04:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=22086"},"modified":"2020-12-01T23:02:02","modified_gmt":"2020-12-01T23:02:02","slug":"what-to-eat-when-youre-sick","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-to-eat-when-youre-sick\/","title":{"rendered":"What to Eat When You\u2019re Sick (And What to Avoid)"},"content":{"rendered":"Here’s a list of the best foods to eat when you’re sick for a speedy recovery, as well as the foods you should avoid.<\/em>\r\n\r\nMany times when you\u2019re sick, the last thing you want to think about is food. After all, coughing, sneezing, headaches, loss of appetite, and more can make eating unappealing. However, the way you nourish yourself when you\u2019re under the weather can really make a difference.\r\n

What to Eat When You’re Sick<\/h2>\r\nThe next time you feel under the weather, look to this list of the best foods to eat when you’re sick.\r\n

1. Water + Fluids<\/h3>\r\nFever, nausea, diarrhea, and vomiting can lead to a significant loss of fluids and dehydration. Drinking plenty of water will help keep your body hydrated and can prevent the fatigue that often results from dehydration as well.\r\n\r\nTry to drink at least half your body weight in ounces of water, plus an extra glass if you’re vomiting. This will ensure you\u2019re replenishing lost fluids.\r\n\r\n\"Woman\r\n

2. Soups + Broths<\/h3>\r\nIt turns out that mom bringing you a bowl of hot chicken noodle soup is spot on.\r\n\r\nAn oft-cited study from the late-80s supports drinking hot fluids<\/a>, which states that they can \u201cincrease nasal mucus velocity … through the nasal inhalation of water vapor.\u201d That\u2019s a fancy way of saying they can make mucus leave your nasal passages faster, which equals less congestion.\r\n\r\nIn addition to offering comfort, soups and broths are easy to digest and count toward your fluid intake. Check the label on canned or boxed soups and broths and aim for low-sodium options.\r\n

3. Herbal Teas<\/h3>\r\nSimilar to hot soups and broths, hot teas can help ease congestion. Calming teas such as chamomile can be especially soothing and may help promote rest<\/a>, which will aid in the healing process as well.\r\n\r\nMany herbal teas<\/a> also contain antioxidant and anti-inflammatory properties, which may support the body as the immune system<\/a> works to overcome illness. Plus, tea also counts toward fluid intake to help keep you hydrated.\r\n

4. Honey<\/h3>\r\nIn addition to being a pantry staple, honey has antimicrobial properties.\r\n\r\nCoughing can cause your throat to become irritated and inflamed, and honey can help soothe it from being sore, itchy, or dry. Further, a 2011 study shows that honey\u00a0helps reduce the frequency and severity of coughs<\/a>.\r\n\r\nAdditionally, Manuka honey is often used\u00a0in alternative medicine<\/a> for wounds because of its ability to help prevent infection.\r\n\r\nConsider adding honey to a hot beverage such as tea, which can help manage these symptoms while you wait for the illness to run its course.\r\n\r\n\"Man\r\n

5. Ginger<\/h3>\r\nGinger is one of the best foods to eat when you’re sick thanks to its antiviral, antibacterial, and anti-inflammatory properties. It’s been used for hundreds of years to treat ailments.\r\n\r\nAccording to one study, ginger significantly help prevent upper respiratory illnesses<\/a>.\r\n\r\nIt’s also a common home remedy for nausea and upset stomach, including in the form of ginger ale. Additionally, ginger teas and lozenges help via a similar mechanism.\r\n\r\nAside from enjoying ginger tea<\/a>, try adding raw ginger root to smoothies, soups, or broth. Use a zester to easily incorporate it!\r\n

6. Smoothies<\/h3>\r\nHot foods are sure to help decongest and provide comfort, but smoothies are an excellent way to provide nutrition if your appetite is low. Drinking a balanced smoothie<\/a> can provide your body with adequate amounts of protein<\/a>, fat, and carbohydrates to keep you energized while sick.\r\n\r\nSmoothies can also help you cool down if you experience the ups and downs of a fever. While the smoothie<\/a> cannot treat or directly lower the fever, it may make you more comfortable while providing vitamins and minerals that support your immune system in an easily digestible form.\r\n\r\nEspecially with greens added, a cool, blended beverage can provide fiber<\/a> to help with fullness and easier digestion<\/a>. Adding protein will help keep you full longer, and fresh or frozen fruit<\/a> will provide antioxidant and anti-inflammatory benefits.\r\n\r\n\"Toast\r\n

7. The BRAT Diet<\/h3>\r\nConsisting of bananas, rice, applesauce, and toast, the BRAT diet<\/a> is\u00a0commonly recommended for nausea, vomiting, diarrhea, or upset stomach. These foods are bland enough to avoid aggravating your stomach, so they\u2019ll be easier to keep down.\r\n\r\nThe fiber in them will also help to add bulk to stool, which may help normalize bowel movements<\/a>.\r\n\r\nThe simple foods in the BRAT diet may be a good option to ensure you’re getting enough calories to fuel your body during illness. As symptoms improve, you can add other foods back in as you can tolerate them.\r\n

Foods to Avoid When Sick<\/h2>\r\nNow that you know what to eat when you’re sick, what foods are best to stay away from?\r\n\r\nIn general, the main foods to avoid<\/a> when sick include:\r\n