When illness strikes, eating can feel like a challenge. Your appetite may decrease, your stomach may feel unsettled, or you simply don’t like certain foods. But proper nutrition during illness plays an important role in supporting your recovery (1). The key is choosing gentle, easy-to-digest options that provide moisture and nutrients without overwhelming your system.
Why food choices matter when you’re sick
During illness, your body works hard to fight infection and repair itself. Your body needs nourishment even when you don’t feel like eating. However, when you’re sick, your stomach often doesn’t feel as settled, which is why it’s important to choose foods that are gentle on your system.
“Choosing foods that are naturally easier to digest helps ensure you get nutrients without putting additional strain on your digestive system,” explains Joanna Gregg, a registered dietitian at MyFitnessPal.
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Prioritizing fluids for hydration
If you feel unwell, hydration should be your top priority. Dehydration can quickly occur during illness, especially if you have fever, vomiting, or diarrhea (3). The Centers for Disease Control and Prevention emphasizes that maintaining fluid balance supports every system in your body during recovery.
Water and electrolyte options
Plain water is still an excellent choice for staying hydrated throughout the day. Drinking water regularly, even when you’re not thirsty, helps maintain fluid levels. For added variety and electrolyte replacement, consider coconut water, which naturally contains potassium and sodium, or diluted fruit juices, which provide both fluid and easily absorbed carbohydrates.
Electrolyte drinks can be especially helpful if you’ve lost fluids due to fever or indigestion. Look for lower sugar options or create your own by adding a small amount of salt and honey to the water with a squeeze of citrus.
Warm and soothing drinks
Warm liquids provide comfort while moisturizing. Herbal teas such as chamomile, ginger or peppermint can have a calming effect. Research has shown that ginger helps relieve stomach discomfort (4). Clear broths – whether vegetable, chicken or bone broth – provide liquid as well as sodium and small amounts of protein. The warmth can feel soothing and the savory taste can be more appealing than sweet options if you’re not feeling well.
Simple, easily digestible proteins
Protein supports immune function and tissue repair and is therefore valuable during recovery (X). However, heavy or fatty proteins can be difficult to digest when you are sick. Focus on lean, simple protein sources that your body can process with minimal effort.
Simply prepared eggs – whether scrambled, poached or hard-boiled – provide complete protein in an easily digestible form. Natural yogurt with live cultures provides protein and probiotics that can support digestive health (X). For those who suffer from nausea, the cool temperature and smooth texture may be more tolerable than hot foods.
“Protein doesn’t have to be taken in large portions when you’re sick,” notes Joanna Gregg. “Small amounts of high-quality protein throughout the day can meet your needs without overwhelming your appetite or digestion.”
Chicken or turkey, especially white meat that has been gently cooked and shredded, is another bland protein option. The mild flavor and delicate texture make it an easy option if your taste buds aren’t cooperating. With its soft consistency and neutral taste, tofu serves as a gentle plant-based protein alternative.
Gentle sources of fiber
Oatmeal prepared with water or diluted milk provides soluble fiber and easily digestible carbohydrates. Its warm, soft texture can have a calming effect and is mild enough to be tolerated even by those with a small appetite. In addition to potassium, bananas also contain soluble fiber, an important electrolyte that may need to be replenished if you are sick. Their natural sweetness and soft texture make them one of the most tolerated fruits during recovery.
Applesauce provides soluble fiber without requiring much chewing or digestive work. Cooked, peeled vegetables like carrots, zucchini or winter squash become soft and easy to digest while providing fiber and nutrients.
Soothing carbohydrates
Simple carbohydrates provide quick energy when your body needs energy but can’t handle complex meals. These well-known comfort foods have earned a reputation as sick day staples, and for good reason.
White rice, cooked very softly, is exceptionally easy to digest and mild enough to taste good even on an unsettled stomach. Simple crackers—whether saltines, rice crackers, or plain water crackers—provide small amounts of easily absorbed energy and can help relieve nausea. Toast made from white or sourdough bread provides simple carbohydrates in a dry, crunchy form that many find appealing when nothing else sounds good (5).
Simple noodles or noodles in broth combine comfort with gentle nutrition. The starch of the noodles can have a calming effect, while the broth provides moisture and electrolytes.
Create your meal plan for sick days
Instead of forcing yourself to eat full meals, focus on eating small amounts of bland foods throughout the day. This approach is gentle on your digestive system and is more tolerable when you are not feeling well.
Start with hydration first and make hydration your primary goal. Once you can comfortably keep liquids down, gradually add mild, easily digestible solids in small portions. Listen to your body’s signals – if something doesn’t like you or makes you uncomfortable, put it aside and try something else.
Keep things simple. This is not the time to worry about perfectly balanced meals. A few bites of toast, a small bowl of broth or half a banana are valuable contributions to your recovery. As you feel better, you can gradually return to your regular foods and larger portions.
If your symptoms persist for more than a few days, worsen, or you are unable to drink fluids, contact your doctor. They can assess whether your symptoms require medical attention and provide you with personalized advice for your situation.
Remember that recovery takes time and that your appetite will return with recovery. By choosing gentle, nourishing options and listening to your body’s signals, you’ll support your recovery one small bite and sip at a time.
The post Nutrition plan for sick days: easy-to-digest meals and drinks for recovery appeared first MyFitnessPal Blog.
