Winter can often feel like a never-ending cycle of illnesses sweeping through families. From common colds and the flu to RSV, COVID-19, stomach bugs, and sore throats, it’s easy to feel like someone is always under the weather. However, being sick isn’t a signal to indulge in junk food. In fact, focusing on healthy, nutrient-rich foods can significantly support your body’s recovery and help you feel better faster.
The Vital Role of Nutrition When You’re Ill
Maintaining good nutrition and proper hydration is always important for overall health. But when illness strikes, these aspects become even more critical. A well-balanced diet rich in fruits and vegetables is the cornerstone of a strong immune system. When your body is actively fighting off a cold, flu, or other infection, the right foods provide essential support to your immune defenses, potentially speeding up your recovery and alleviating symptoms. Furthermore, specific foods possess properties that can directly ease the discomfort associated with various illnesses.
Soothing Nausea: Embracing the BRAT Diet and Beyond
Stomach bugs, notorious for causing nausea, vomiting, and diarrhea, are particularly prevalent among young children and can easily spread throughout households. While the thought of food might be unappealing when you’re feeling nauseous, certain dietary choices can actually help settle your stomach, reduce nausea, and alleviate diarrhea.
The BRAT diet – an acronym for bananas, rice, applesauce, and toast – is frequently recommended by healthcare professionals to aid digestive recovery during stomach illnesses. These bland foods are gentle on the stomach and can help firm up stools, reducing diarrhea.
Beyond the BRAT diet staples, other easily digestible options can be beneficial:
- Clear broth: Provides hydration and electrolytes without being heavy on the stomach.
- Gelatin desserts: Light, easy to swallow, and offers a bit of sweetness if tolerated.
- Plain potatoes (boiled or baked): A source of carbohydrates for energy, choose preparation methods that avoid added fats.
- Pretzels and saltine crackers: Bland and salty, they can help settle the stomach and replenish sodium lost through vomiting or diarrhea.
- Roasted or baked chicken (skinless, boneless): Provides a source of lean protein, but opt for simple preparation and small portions initially.
Consuming foods at room temperature rather than hot can also be helpful, as strong food odors can sometimes exacerbate nausea. During periods of vomiting or diarrhea, and for the initial 24 to 48 hours afterward, it’s advisable to avoid dairy products, fatty foods, spicy dishes, sweets, caffeine, and alcohol. These can worsen nausea and vomiting and contribute to dehydration.
For beverages to combat nausea, water is paramount. Ginger ale, ginger tea, and peppermint tea are also often recommended for their soothing properties. If dehydration is a concern, consider drinks with electrolytes, but steer clear of sugary sports drinks. Remember, maintaining hydration is the cornerstone of recovery from stomach bugs.
Notably, scientific research supports the use of ginger as a natural remedy for nausea. Studies have indicated ginger’s safety and effectiveness in alleviating nausea for many individuals.
While bland foods like those mentioned are easy to digest, they are not nutritionally complete and shouldn’t be the sole diet for extended periods, especially during illnesses like colds and the flu, which require broader nutritional support.
Nutritional Powerhouses for Colds and Flu
Many old wives’ tales and superstitions surround foods and fevers. However, scientific evidence points to the fact that nourishing your body with wholesome foods is indeed one of the most effective strategies to bolster your immune system and fight off cold and flu viruses. Here are some of the top food and drink choices when you’re battling a cold or flu:
- Hydrating fluids: Broth, fruit juice (100% juice, no added sugar), and herbal teas are crucial for staying hydrated and thinning mucus.
- Soups: Chicken noodle soup, vegetable-based soups, and legume-based soups are all excellent choices. The warmth and steam can help relieve congestion, and broth-based soups are easy to digest.
- Ice pops: A soothing way to stay hydrated, especially with a sore throat. Opt for fruit juice-based options without added sugars.
- Fruits and vegetables rich in zinc and vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries, carrots, cantaloupe, kiwi, broccoli, Brussels sprouts, peppers, potatoes, and tomatoes are packed with immune-boosting nutrients.
- Leafy green vegetables: Spinach, kale, and cabbage provide vitamins, minerals, and antioxidants that support immune function.
- Garlic: Contains compounds with antiviral and antibacterial properties.
- Soothing spices: Ginger, cayenne pepper (in moderation), and turmeric possess anti-inflammatory properties and can help ease symptoms.
Furthermore, research suggests that honey can be effective in soothing coughs. However, it’s crucial to avoid giving honey to infants under one year old due to the risk of botulism.
Chicken soup, in particular, has been studied for its cold-fighting properties. While chicken soup is beneficial, any type of soup can contribute to feeling better. The warmth and steam can aid in decongestion, and broth-based soups are gentle on the digestive system.
If you’re sick and your appetite is diminished, it’s perfectly acceptable to choose comfort foods that appeal to you. Foods that bring you a sense of ease can be helpful in recovery. Aim for a balance of protein and carbohydrates and choose easily digestible, simpler foods over rich or heavily spiced meals. Eating smaller, more frequent meals might also be easier to manage than three larger meals when you’re feeling unwell.
Foods to Limit or Avoid When You Have a Cold or Flu
Certain foods can hinder your recovery when you have a cold or flu and are best avoided:
- Dairy products: Can thicken mucus, potentially worsening congestion. While not strictly necessary to eliminate entirely, limiting dairy intake might be beneficial.
- Sugar: Excessive sugar intake can promote inflammation in the body, which can impede your body’s ability to heal and recover.
- Spicy foods: While they might temporarily clear nasal passages, they can also trigger a runny nose, which might be undesirable when you’re already feeling unwell.
- Caffeine: Can lead to dehydration and acts as a stimulant, interfering with the rest your body needs for recovery.
- Alcohol: Weakens the immune system, making it harder for your body to fight off the illness.
Regarding over-the-counter vitamins or supplements marketed for boosting the immune system, it’s important to be aware that scientific research has not consistently demonstrated that these products can significantly reduce your risk of getting sick or accelerate recovery time. Focusing on whole foods for nutrient intake is generally more beneficial.
Hydration: The Cornerstone of Recovery
Staying adequately hydrated is paramount for recovery from any illness. While specialized electrolyte drinks can be helpful for young children experiencing severe dehydration, most adults can typically forgo expensive sports drinks. Instead, excellent hydration choices include coconut water, 100% fruit juice (no added sugar), warm herbal tea, warm broth, and, of course, plain water.
When to Seek Professional Medical Advice
Most respiratory and digestive infections will resolve on their own within a few days with proper rest and home care. However, if your symptoms don’t improve after several days or if they worsen, it’s important to consult a doctor. Be vigilant for concerning symptoms, such as:
- Bluish skin discoloration
- Chest pain
- Confusion or disorientation
- Earaches in children
- Fever exceeding 103°F (39.4°C) in children or 102°F (38.9°C) in adults
- Fever that persists for more than three days
- Persistent or severe vomiting
- Rapid heartbeat
- Seizures
- Signs of dehydration, such as dark urine and increased thirst
- Swollen glands
- Trouble breathing or shortness of breath
If your symptoms are severe, don’t improve, or worsen, promptly contact your doctor or visit an urgent care facility. If a child experiences a seizure, immediate emergency medical attention is necessary.
Medically reviewed by Hamidah K. Ali, DO, MPH and Nancy Piercy, RN, MS, CRNP.
Posted by Eric Jackson
