When you’re sick, your body needs all the nourishment it can get to help fight off the illness. However, it can be difficult to know what to eat and what to avoid when you’re not feeling well.

This article will provide you with some guidelines on what to eat (and not eat) when you’re sick.

What to Eat

1. Chicken Soup

There’s a reason why chicken soup is known as “Jewish penicillin”. It’s been proven to have anti-inflammatory properties that can help ease cold and flu symptoms.

Additionally, it’s easy to digest and can help keep you hydrated.

2. Fruits and Vegetables

When you’re sick, your body needs plenty of vitamins and minerals to help boost your immune system. Fruits and vegetables are a great source of these nutrients. Some good options include citrus fruits, berries, leafy greens, and broccoli.

3. Ginger

Ginger has been used for centuries to help alleviate nausea and vomiting. It can also help reduce inflammation and boost your immune system. You can add fresh ginger to your tea or soup, or take ginger supplements if you prefer.

4. Lean Protein

Protein is important for building and repairing tissues in your body, so it’s important to eat enough of it when you’re sick. However, you’ll want to opt for lean protein sources such as chicken, fish, and beans.

These are easier to digest and won’t cause any unnecessary inflammation in your body.

5. Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread can provide you with the carbohydrates you need to give you energy when you’re feeling drained.

Additionally, they are a good source of fiber, which can help keep your digestive system regular.

What to Avoid

1. Sugary Foods and Drinks

Sugar can weaken your immune system and make it harder for your body to fight off illness. Additionally, sugary foods can cause inflammation in your body which can make your symptoms worse.

Avoid sugary drinks such as soda and juice, and opt for water or herbal tea instead.

2. Processed Foods

Processed foods such as chips, crackers, and frozen meals are often high in sodium and other unhealthy additives. These can cause inflammation in your body which can worsen your symptoms.

Instead, opt for whole, nutrient-dense foods such as the ones listed above.

3. Dairy Products

Dairy products such as milk and cheese can cause excess mucus production in your body, which can make congestion worse. Additionally, dairy products can be difficult to digest, so it’s best to avoid them when you’re not feeling well.

4. Caffeine and Alcohol

Caffeine and alcohol can dehydrate your body and weaken your immune system, making it harder for you to fight off illness. It’s best to avoid these substances altogether when you’re sick.

5. Spicy Foods

Spicy foods such as hot sauce and chili peppers can irritate your already inflamed respiratory system, making your symptoms worse. It’s best to avoid these foods until you’re feeling better.

Conclusion

Eating the right foods and avoiding the wrong ones can help you recover more quickly when you’re sick. Stick to nutrient-dense, whole foods, and avoid processed items, sugary drinks, and alcohol.

Drink plenty of water and fluids, and listen to your body when it comes to what you can handle. When in doubt, consult your doctor or healthcare provider for personalized advice on what to eat when you’re sick.