Foods to Eat When Sick: What Helps With Colds, Flu and Stomach Bugs

01Fluids

Fluids come first

• Water, diluted squash or herbal teas.
• Warm drinks such as lemon and honey or ginger tea.
• Clear broths and soups, which also provide salt.
• Oral rehydration solutions for diarrhoea and vomiting.
• Small, frequent sips if you feel sick.
• Pale yellow urine is a sign you are drinking enough.

02Cold

Best foods for colds and flu

• Chicken or vegetable soup: fluids, salt, protein and vegetables in an easy-to-eat form.
• Honey: soothes the throat and may ease coughing; not for babies under one.
• Citrus fruits, kiwi and berries: vitamin C and fluids.
• Porridge and oats: easy to eat and filling.
• Eggs: protein and nutrients.
• Yoghurt: soft, cool and a source of protein.
• Garlic and ginger: add flavour when taste is dulled; evidence for curing colds is limited.
• Bananas: easy to digest, with potassium.

03Soup

Does chicken soup really help?

Chicken soup is a traditional remedy for colds. A laboratory study found that chicken soup reduced the movement of neutrophils, white blood cells involved in inflammation, which suggested a possible mild anti-inflammatory effect. This was done in test tubes, not people, so it does not prove that soup treats colds. Still, soup provides warm fluids, salt, protein and vegetables, steam may help congestion, and it is easy to eat when appetite is low.

04Honey

Honey for cough and sore throat

A systematic review and meta-analysis of upper respiratory tract infections found that honey was more effective than usual care for improving symptoms, particularly cough frequency and severity. Try a teaspoon of honey on its own or in warm water with lemon. Honey must not be given to babies under one year because of the risk of infant botulism. For more ideas for sore throats, see sore throat remedies and salt water gargles.

05Throat

Foods for a sore throat

• Soft foods: mashed potato, scrambled eggs, porridge, yoghurt.
• Cool foods: ice lollies, smoothies, frozen yoghurt.
• Warm (not hot) soups and drinks.
• Avoid spicy, acidic or crunchy foods that irritate.
• Small, frequent meals are easier than large ones.

06Stomach

What to eat with a stomach bug

• Focus on fluids first, sipping small amounts often.
• Use oral rehydration solutions if diarrhoea or vomiting is significant, especially in children and older adults.
• Start eating when you feel able; you do not need to wait for symptoms to stop.
• Try plain foods: toast, crackers, rice, pasta, potatoes, bananas, soup.
• Add lean protein such as chicken or eggs as you improve.
• Avoid fatty, spicy and very sugary foods for a few days.
• For more detail see what to eat with diarrhea.

07Nausea

Eating when you feel sick

• Eat small portions of plain, dry foods such as crackers.
• Cold foods often smell less and are easier to tolerate.
• Ginger biscuits or ginger tea may help.
• Avoid strong smells and greasy foods.
• See our guide to foods for nausea.

08Avoid

What to avoid when sick

• Alcohol: dehydrates and interferes with sleep and recovery.
• Too much caffeine: can worsen dehydration and sleep.
• Very fatty or fried foods: harder to digest, especially with a stomach bug.
• Sugary drinks and fruit juice for diarrhoea, especially in children, as they can worsen it.
• Dairy, temporarily, if it worsens diarrhoea for you.

09Fever

Eating with a fever

Fever increases fluid loss through sweating, so drinking enough is especially important. Appetite is often low; it is fine to eat less for a day or two as long as you keep drinking. Light, nourishing foods such as soup, yoghurt, fruit and toast are good options. Paracetamol or ibuprofen can ease discomfort and may improve appetite.

10Children

Feeding sick children

Offer fluids frequently, including breast or formula milk for babies. Children with diarrhoea and vomiting should continue to eat when they are hungry; offer their usual foods in small amounts. Avoid fruit juice and fizzy drinks for children with diarrhoea. The NHS advises seeking medical advice if a child shows signs of dehydration, such as fewer wet nappies, drowsiness or a sunken soft spot on a baby’s head.

11Recovery

Eating to recover after illness

As you start to feel better, return gradually to regular balanced meals. Include protein from eggs, fish, chicken, beans or dairy to help rebuild strength, and plenty of fruit, vegetables and wholegrains. If you have lost weight or your appetite stays low for more than a week or two, nourishing snacks and milky drinks can help, and it is worth speaking to a doctor if weight loss continues. Rest and sleep remain important during recovery.

12Summary

Key points to remember

• Fluids are the priority when you are sick.
• Soups, honey, fruit and soft foods help with colds and sore throats.
• Plain foods and rehydration help with stomach bugs.
• Seek help for dehydration, high fever or breathing difficulty.