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This post is specifically created to highlight nourishing foods made from home as well as foods you can buy packed and ready at the store. If you’ve spent time in the health food space, you know that when sickness comes- all of your favorite go-tos tend to go out the window ie: protein shakes, meat sticks etc. And then you see your long streak of avoiding HFCS suddenly die. What a shame. This guide will help you choose the best foods to eat when you’re sick whether you’re dealing with an upper respiratory illness (like a cold, flu, or sinus infection) or a lower GI illness (such as a stomach bug or food poisoning).

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What to Eat for Upper Respiratory Illness

If you’re suffering from congestion, sore throat, cough, or fever, your body needs foods that reduce inflammation, boost the immune system, and keep you hydrated. Here’s what can help:

1. Bone Broth & Soups:

Rich in collagen (protein), warm broths help soothe the throat, reduce congestion, and provide easy-to-digest nutrients.

To make: Here is my personal bone broth recipe, Stupid simple bone broth. While it’s even titled “stupid simple” You may not actually be want to throw together a pot of broth when you’re already going through illness. However, this recipe freezes well, and can keep for 6 months.

The last person that made this recipe told me that I could make money off of the recipe because it was the best she’d ever tasted!

To buy:

• Kettle and Fire
• Pacific foods
• Bare bones

They even have powdered forms that are so simple to keep on hand, that even work great for travel also.

Related: The complete guide to travel snacks

2. Vitamin C rich foods:

• Oranges
• Strawberries
• Lemons
• Grapefruits
• Kiwi
• Yellow sweet pepper

3. Ginger & Honey Tea 

Ginger reduces inflammation and nausea, while honey soothes a sore throat and has antibacterial properties.

Pro tip: Add some lemon here for an extra boost of vitamin C

4. Garlic & Onion 

Both contain compounds that may help fight infections and reduce inflammation.

Consider recipes rich in these foods, like Leek soup, or Thai chicken curry skillet

5. Probiotic-Rich Foods 

• Kombucha
• Yogurt
• Sauerkraut

6. Soft Whole Grains 

Provide gentle fiber and energy without being harsh on the stomach.

• Oatmeal
• Rice
• Barley

Try out this Beef and barley soup recipe

7. Hydration is Key

Drink plenty of water, herbal teas, or warm broths to stay hydrated and help thin mucus.

1. Water

Don’t forget about your minerals.

You can choose to make your own mineral rich drink by checking out these recipes: Drink this to handle your stress better

Also consider electrolyte drink mixes like LMNT, or Relyte. My favorite is watermelon and mango.

2. Coconut water

3. Tea

I’ve been buying my tea from Ohioteaco.com for many years.

For something available in store, Traditional Medicinals also is great. Their Throat coat tea is often one I recommend to client having trouble with gut issues.

4. Popsicles

These frozen foods feel great on a sore throat, while also counting as a hydration source.

Avoid artificial dyes and high fructose corn syrup.

Try brands like Johnny pop, Good pop

In our house, we use a Zoku popsicle maker. This popsicle maker makes popsicles in just 8 minutes out of any juice you want! I’ve had this for at least a decade. We don’t use it often, but it’s perfect to pull out of the freezer when you need it.

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Foods to Avoid with Respiratory Illness

• Dairy (if it increases mucus production for you)
• Fried or greasy foods, which can increase inflammation
• Excess sugar, which can suppress immune function

Related: Guide to pantry clean out

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What to Eat for Lower GI Illness

If you’re dealing with nausea, vomiting, diarrhea, or stomach cramps, the goal is to stay hydrated, ease digestion, and replenish lost electrolytes.

1. Electrolyte-Rich Fluids 

Coconut water, diluted juice, or broth-based soups help replenish sodium and potassium.

You can choose to make your own mineral rich drink by checking out these recipes: Drink this to handle your stress better

Also consider electrolyte drink mixes like LMNT, or Relyte. My favorite is watermelon and mango.

Coconut water

2. Plain White Rice or Toast 

Easily digestible and can help settle the stomach.

For optimal digestion, I would recommend finding an organic form of rice like Lundberg.

Also, for any wheat products, I do recommend organic grains or grains that have been sprouted/soured

3. Bananas

A great source of potassium that helps restore lost electrolytes and is easy on the stomach.

4. Applesauce 

Provides a gentle source of fiber and natural sugars without being harsh on digestion.

5. Boiled or Mashed Potatoes

Easy to digest and provide needed carbohydrates for energy.

6. Ginger or Peppermint Tea 

Can help relieve nausea and bloating.

7. Bone Broth

You may notice that many of these simple foods to eat when you’re sick lack protein.

For something more substantial, yet easy on the stomach- a high quality bone broth is recommended.

Maybe even try mixing in some chicken breast or rice noodles.

Try out this simple Chicken noodle soup

Gentle cooked foods (like soups) are your friend!

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Foods to Avoid with Lower GI Illness

• Dairy (except plain yogurt, if tolerated)
• Spicy or highly acidic foods, which can further irritate the stomach
• Raw vegetables (harder to digest when your gut is inflamed)
• Caffeinated or carbonated drinks, which can cause dehydration or bloating

Related: How to improve gut health

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FAQ for what to eat when sick:

What foods can toddlers eat when they’re sick?

Stick with gentle, easy-to-digest options that still offer nourishment. Think:

• Bone broth or simple homemade chicken soup
• Mashed sweet potatoes or white rice
• Scrambled eggs or soft poached chicken
• Applesauce (unsweetened), bananas, or soft pears
• Plain yogurt with a drizzle of honey (if over 1 year old)
  note* Hydration is just as important—try diluted fruit juice, warm herbal teas, or popsicles made from real fruit.

Related: How to get your kids to eat healthy

What fruit is best to eat when you’re sick?

Fruits rich in vitamin C, antioxidants, and hydration are ideal. Some great choices:

• Oranges or clementines (especially if craving something juicy)
• Blueberries and strawberries (low sugar, high antioxidant and high vitamin C)
• Watermelon or cantaloupe (gentle and hydrating)
• Stewed apples or pears for sensitive tummies
  Choose what feels soothing and easy to digest—skip raw fruit if your stomach is upset, and go for cooked or soft options instead.

Why eat garlic when you’re sick?

Garlic has powerful antiviral and antibacterial properties, thanks to a compound called allicin. It can help support the immune system and fight off infection.
Try adding it to soups, broths, or lightly sautéed in olive oil. If raw garlic is too strong, cook it gently to mellow the flavor while still benefiting from its healing properties.

Garlic is popular in Fire Cider recipes which can be a great home remedy for illness.

How to eat when you have no appetite:

Focus on small, frequent bites of nourishing food that’s easy to handle. Start with broths, smoothies, or even a spoonful of plain yogurt. I’d also recommend making some of these gut gummies that are super easy to digest and soothing to the stomach.
Keep a little something nearby—a banana, a boiled egg, or some crackers with nut butter. Often, once you start with just a bite or two, your body signals it’s ready for more.
And remember: hydration is nourishment, too. Sip on herbal tea, broth, or a little juice with sea salt if food feels like too much.

Related: Sleepy Girl gut gummies

Are eggs good to eat when you’re sick?

Well, it depends—eggs are gentle, protein-rich, and easy to prepare. Scrambled, soft-boiled, or poached eggs are ideal when your digestion is a bit off. They also provide B vitamins and essential fats, which support healing and help stabilize blood sugar (especially important if you’re not eating much else).

However, the protein found in eggs can be more difficult to break down if your stomach is extra sensitive, just keep that in mind.

Are bananas good to eat when you’re sick?

Absolutely. Bananas are a soothing, gentle carb that’s easy on the stomach. They also provide potassium, which is essential when you’re dehydrated or have been vomiting.
They’re especially helpful if you have nausea, diarrhea, or no appetite—just one small banana can offer quick energy and electrolytes.

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Lastly,

Be sure you’re respecting your body and not using the moment to push your body further into depletion trying to keep up with demands, deadlines and expectations.

This post may contain affiliate links. This means that I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.

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