7 foods to eat when you sick and which one avoid when you have flu?
“Here we discuss 7 best foods to eat when you sick”
7 foods to eat when you are sick and which one avoid when you have flu. 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.
Like chicken soup, broths 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 a variety of nutrients while still being easy on your digestive system .
Additionally, bone broths are rich in collagen and amino acids (building blocks of protein) from animal bones, which may help promote a faster recovery, although research is still lacking.
If you need to follow a salt-restricted diet, make sure you choose low sodium or no-salt-added broths if buying premade broths from the grocery store.
Coconut water is an ideal beverage to sip on when you’re sick. It’s rich 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 little bit of natural sugar from the fruit itself, which can serve as a quick, easy-to-use source of energy for your body .
However, one study found that it causes more bloating than other electrolyte beverages. It might be a good idea to start slowly if you’ve never tried it .
Honey has some antibacterial properties and, in fact, is often used as an antiseptic wound dressing for cuts or burns .
Honey may also stimulate the immune system. Many people use local raw honey to relieve seasonal allergies, but there’s currently no research to support this use for honey .
Additionally, honey may help suppress cough in children. However, it shouldn’t be given to children under 12 months old due to the risk of contamination with botulism-causing bacteria .
Ginger is widely used in food, in herbal medicine, and as a home remedy, and it’s probably best known for its anti-nausea effects. It’s been shown to effectively relieve nausea related to pregnancy and cancer treatment .
So if you’re feeling nauseous or throwing up, ginger is one of the best natural remedies available to relieve these symptoms.
Use fresh ginger in cooking, brew some ginger tea, or pick up some ginger ale 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.
Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched.
In high enough concentrations, capsaicin can have a desensitizing effect. It’s often used in pain-relieving gels and patches .
Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages.
While few studies have tested this effect, capsaicin does seem to thin out mucus, making it easier to expel. Nasal capsaicin sprays have been used with good results to relieve congestion and itching ).
However, you should avoid spicy foods if you already have an upset stomach. Spicy food can cause bloating, pain, and nausea in some people .
Bananas are a great food to eat when you’re sick. They’re soft and bland but rich in nutrients and fast-acting carbs. The potassium in bananas can help replenish your electrolyte stores as well, since potassium is one of the key electrolytes your body needs .
Like bananas, oatmeal is bland and easy to eat but also provides calories, vitamins, and minerals you need when you’re sick.
One study in rats found that beta-glucan, a type of fiber in oats, helped decrease inflammation in the gut. But more research is needed to determine whether it could have a similar effect in humans and be useful for relieving digestive symptoms .
Instead of buying artificially flavored oatmeal with lots of added sugar, consider adding a small amount of honey or fruit to rolled or steel-cut oats for even more health benefits.
What to avoid?
Understanding what to avoid eating with the flu is perhaps just as important as knowing what you should eat. For some people, certain food ingredients may make symptoms such as diarrhea worse. When you’re sick with the flu, stay away from the following items:
- Alcohol. This lowers your immune system and causes dehydration.
- Fatty foods. Hard to digest items such as fried foods, pizza, and fast foods.
- Excess simple sugars. Foods and drinks like candy, sweetened beverages and some fruit juices can prolong diarrhea.
- Limit dairy intake. Milk and milk products contain the sugar lactose. Some people recovering from viral gastroenteritis may experience problems digesting lactose.
- Processed foods. Whether from a fast food chain or made from a box, the more processed a food is, the fewer nutrients you’ll get. With the flu, your body is trying to heal itself, so it’s important to support the process with whole, nutritious foods.
7 foods to eat when you sick and which one avoid when you have flu.
Factors like medications, lack of exercise, and not eating enough fiber-rich whole grains, fruits, and veggies may cause constipation.3 “Adults need between 25 and 30 grams of fiber a day,” said Dr. Lee.
Best foods: High-fiber whole grain bread, nuts, beans, prunes, oatmeal, flaxseed, broccoli, pears, and apples. Drinking six to eight glasses of water daily also helps get things moving, said Dr. Lee.
Worst foods: Sugary sweets, dairy products, iron supplements, high-fat meats, and processed foods may worsen constipation.4
You Have a Sore Throat
Certain foods can coat your throat and soothe the pain when you have a sore throat, said Lauren Slayton, RD, founder of Foodtrainers.com.
Best foods: Try keeping your throat moist with hard candies or lozenges and drinking plenty of fluids.6 Soft, creamy foods such as cream soups, mashed potatoes, yogurt, scrambled eggs, and custards may be more tolerable to eat with a sore throat.
Worst foods: Avoid hard, scratchy foods such as potato chips, nuts, and granola. The acidic juices from many fruits and vegetables, as well as orange juice, grape juice, and lemonade, can also irritate a sore throat.
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