Food To Eat When Sick – What Should You Eat When You Are Sick


Food To Eat When Sick – What Should You Eat When You Are Sick?

Have you ever wondered why sometimes when you’re sick it seems it’s getting worse even with the medications? Or have there been cases of not recovering fast. This may be because you took certain foods that aren’t meant to be taken when sick. Yes, that’s true.

Certain food helps improve our health when sick while some don’t.

People who are ill might benefit from eating certain foods. For instance, ginger can soothe an upset stomach, herbal teas can help with cold symptoms, and flaxseed can help with constipation. Different foods are effective against various illnesses.
Foods that would not help someone who is feeling nauseous may be beneficial to someone with a sore throat. The foods that people with common illnesses should eat and stay away from are listed in this article.

Colds And Flu

Cold and flu symptoms frequently include a sore throat, a cough, and a blocked nose. The immune system can be strengthened and inflammation and congestion can be reduced by eating the following foods.

1. Herbal teas

It’s crucial to drink plenty of fluids if you have the flu or a cold. Herbal teas are cooling, and inhaling their steam can assist in clearing sinus mucus. A cup of hot water with some ground turmeric added could help soothe a sore throat.

Turmeric is thought to have antiseptic and anti-inflammatory properties, according to research. Natural plant substances like polyphenols, flavonoids, and catechins are widely present in tea leaves. The immune system is boosted by these.

Particularly, catechins may shield Trusted Source against specific influenza virus strains. Echinacea tea has been suggested by some as a way to reduce the duration of cold and flu symptoms. Scientific investigation has yet to confirm this effect, though.

2. Honey

A bacterial infection may be the cause of a sore throat. Antimicrobials in honey are abundant and aid in the healing of these kinds of infections.

Although it shouldn’t be given to infants younger than 12 months, honey may be useful in treating children’s coughs. In a 2018 review, honey was put up against popular over-the-counter children’s cough medicines, a placebo, and no treatment.

The researchers discovered that salbutamol and diphenhydramine, two substances frequently found in cough medicines, did not appear to be as effective as honey.

Dextromethorphan, another widely used component, and honey also had comparable effects. The majority of the studies included in the review only examined 1-night acute coughs, so the results were constrained.

3. Citrus fruits and berries

Oranges, lemons, and grapefruits are just a few examples of citrus fruits that are rich in vitamin C and flavonoids. These increase immunity and reduce inflammation, both of which could aid in battling a fever.

According to some studies, the flavonoid quercetin, which is also present in berries, may aid in the treatment of rhinovirus infections. The majority of common colds are brought on by this virus. Fruit juices that are frozen and slushy can frequently relieve sore throats.

Foods To Avoid
  • Dairy is believed by many to increase mucus production, although there is little scientific evidence to support this. Dairy may make mucus thicker, however, which can worsen sinus congestion.
  • Caffeine can cause dehydration, which makes congestion worse. However, some caffeinated drinks, such as tea and coffee, contain immune-boosting antioxidants, and they may be helpful in moderation.
  • Alcohol can dehydrate and trigger an inflammatory response, which may aggravate cold and flu symptoms.

Nausea, Vomiting, And Diarrhea

When someone has one or more of these symptoms, the key is to eat foods that settle the stomach. Doing so should help people to regain their appetite.

1. Ginger

One can make ginger tea by mixing a cup of hot water with 1-2 teaspoons of fresh ginger. 5 minutes of ginger steeping should be followed by straining the mixture and adding some honey to taste.

Since crystallized ginger contains a lot of sugar, it should only be consumed occasionally. Avoid fizzy ginger ale because it can aggravate an already uncomfortable stomach.

2. BRAT foods

BRAT stands for: bananas, rice, applesauce, and toast. These foods are gentle on the stomach and bland. The diet is high in starch and low in fiber, which can bind loose stools and hasten the healing process after diarrhea.

Other bland foods that can be added to a BRAT diet include:

  • crackers
  • oatmeal
  • watermelon
  • boiled potatoes

One should begin gradually and drink plenty of water for the first few hours before gradually introducing other liquids like apple juice or broth.

More substantial BRAT foods may be tried safely if the stomach stays calm. Gluten-free options should be selected by those who are gluten intolerant. After roughly 48 hours, it will usually be safe to resume a more regular diet.

3. Coconut water

When the stomach lining is inflamed, an upset stomach results. The presence of tannin-like substances in coconut water may help to reduce this inflammation.

Minerals like sodium and potassium are abundant in coconut water. After vomiting or diarrhea, they can assist the body in quickly rehydrating.

Coconut water may hydrate you to the same extent as a sports drink. Having no additional sugar makes it healthier as well. It should be noted, though, that there were only 12 participants in this study.

Foods to avoid
  • Greasy foods contain high levels of fats, which are difficult to digest and can irritate the stomach, worsening nausea.
  • Chilies contain capsaicin, a chemical that can irritate the lining of the stomach, causing pain and discomfort.
  • Caffeine acts as a muscle stimulant that can cause stomach cramps and increase bowel movements.
  • Dairy products contain a sugar called lactose that can be difficult to digest after diarrhea, causing bloating and nausea.
  • Artificial sweeteners can have a laxative effect.


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