This past year has made it more apparent than ever that it's essential to do everything we can to stay healthy. That being said, long days, cold weather and lurking germs can often break past our immune system and leave us with symptoms that don't feel great. If you find that you're experiencing cold or flu-like symptoms, we recommend first contacting your doctor to discuss possible treatments. While you wait for results, the best way to combat a pesky cold or flu at home is by fueling your body with healthy, wholesome foods that will boost your immune system and provide your body with the fluids and nutrients it needs to begin feeling better. So, what are the best foods to eat when sick? When choosing what to eat when youre sick, it's important to listen to your body and choose what sounds good. Filling your plate with foods that make you nauseous won't help you feel much better. That being said, your body will begin to feel better faster if you base your meals around healthy foods and kick greasy, processed or sugary foods to the curb. While a large side of fries or a hamburger might sound good at the moment, refrain from choosing fast food as your fuel to feeling better. Instead, you can make many of your favorite comfort foods with healthy ingredients in your kitchen. Keep scrolling as our Bobs Red Mill food experts explain the best foods to indulge in when you're feeling sick and delicious and healthy recipes you can make at home.

Foods to Eat When You're Sick

Fermented Foods

When it comes to food that is great for your gut and immune system, fermented foods top the list. Foods that have been fermented are loaded with probiotics and good bacteria, which help your body break down the complex carbohydrates you eat. While adding foods high in bacteria might not seem like the best plan when you're sick, the good bacteria found in fermented foods can help eliminate the harmful bacteria causing your symptoms. Every day, you swallow a bit of bad bacteria through the foods you eat and the pathogens that enter your mouth. It's the job of good bacteria, most commonly found in fermented food, to decrease harmful bacteria's chance of surviving. Foods rich in good bacteria help create a healthy gut biome by reducing your intestines' PH levels and eating out the harmful bacteria's food supply. By incorporating more fermented foods into your meals when you're feeling under the weather, you can help shorten the duration of your symptoms. Additionally, meals high in fermented foods can help restore your gut health after taking antibiotics. If you're having diarrhea or digestive problems after taking antibiotics, it may be because antibiotics often target bacteria (both good and bad) and wipe it out. To restore your gut health back to normal, it's essential to focus on a diet rich in plant-based and fermented foods that will allow gut microbes to flourish.

Fermented Foods to Enjoy

When choosing which fermented foods to incorporate into your daily routine, we suggest opting for a variety of different ingredients. Here are a few of our favorites:

Kombucha

Kombucha is a fermented food derived from tea that offers up a significant amount of probiotics. Whether you make it at home or find it in your store's refrigerated section, kombucha can be enjoyed as a healthy soda alternative, added to smoothies and even baked into sweet treats like these Barley and Kombucha Crepes.

Sauerkraut

Sauerkraut is one of the most popular fermented foods around and has been enjoyed in homes worldwide for several years. While there are several varieties of sauerkraut, nearly all of it is made from cabbage and overflowing with good-for-you bacteria. Sauerkraut can be savored as a delicious side or used to brighten up a healthy meal like this Mediterranean Sorghum Grain Bowl.

Yogurt

Yogurt is a common ingredient in several households, yet many people don't even realize it's a fermented food. Made from fermenting milk (or a non-dairy alternative) with a starter culture of bacteria, yogurt is excellent for your gut health. It makes for an easily digestible snack when you're not feeling your best. Eat yogurt plain, mix it with fruit or combine it with one of our delicious granolas to create a parfait. Your body and taste buds are sure to approve!

Tea

Tea doesn't have to be fermented and turned into kombucha to be great for you. In fact, enjoying a cup of hot tea is one of the best ways to boost your immune system when sick. Sipping on warm tea when you're feeling under the weather can help alleviate common cold symptoms like congestion and a sore throat. Varieties of tea have antioxidant and antibacterial properties that may aid in clearing up colds quickly. By making tea in large batches and sipping on it throughout your sickness, you can help support your immune system and stay hydrated until you begin to feel better. Not a fan of tea? Don't stress. There are numerous kinds of tea to choose from, from sweet to sour. Herbal teas like mint, chamomile and ginger tea have long been used as home remedies for an upset stomach and to soothe common cold and flu symptoms. If, after trying a delicious tea like this Carob Chia See Bubble Tea, you're still not entirely convinced, try squeezing a bit of lemon or honey into your tea of choice to boost the flavor and health benefits. Adding lemon to your tea will give it an added boost of vitamin C, which is essential when trying to weaken a cold. On the other hand, honey will sweeten your tea and help coat your throat, reducing the intensity of a cough.

Broth Based Soups

If you've suffered from flu or cold-like symptoms, then you've likely indulged in a bowl of soup or two. Chicken soup or chicken noodle soup has even become the go-to comfort food for several generations of families. While we've all been advised to eat soup while sick, many of us are unsure why. Warm soup is a comforting food, especially if you're experiencing body aches and chills. And while soup may taste great when you're sick, eating it is just as great for you. The vegetables in a hearty soup like this Classic Vegetable Soup work to deliver vitamins and nutrients to your body necessary to help your body fight off infection. At the same time, the warm broth replenishes your body with fluids and helps clear sinuses.

Fruit

Nearly everyone loves fruit, and when feeling sick many of us crave it. Fruit is a much healthier craving than most comfort food and can provide refreshing relief from many cold-like symptoms. Fresh fruit like bananas, apples and pomegranates are loaded with essential vitamins and minerals your body needs when sick. Enjoying these fruits while you're under the weather is an excellent way to ease your stomach while providing your body with essential nutrients. Citrus fruits like oranges are also a healthy treat to enjoy. However, it's crucial not to eat too many. Too much of a high acidity-fruit can irritate a sore throat and may leave you feeling worse. When eating on an empty stomach, boost your immune system by focusing on small meals that can be enjoyed slowly.

Eat This If You Feel Nauseated

Now that we've discussed the many different foods to eat when you're feeling under the weather let's discuss which foods you can try when you don't feel like eating much. Keep scrolling to learn more about several different foods that will help kick that nauseous feeling to the curb and get you back on track health-wise.

Ginger

Ginger is a spice that's become a favorite worldwide. Used often in traditional medicine, eating or sipping on a ginger-infused drink like ginger ale or tea can help settle your stomach when you feel nauseated. Adding fresh or dried ginger to tea, sipping down spoonfuls of ginger soup, or chewing on a bit of fresh ginger are all excellent ways that you can enjoy this spice and get back to feeling normal faster.

Crackers

If nothing sounds good, but your hunger pains are making you feel more nauseous than the sickness itself, try snacking on a few plain or lightly salted crackers. When it comes to soothing an upset stomach, the blander, the better. Steer clear of heavily flavored crackers, and save the tasty multi-grain crackers like these Salt and Pepper Flax Crackers for when you're feeling better.

Stick to the Brat Diet

When searching for foods that will ease an unsettled stomach, try to stick to the brat diet. Brat stands for bananas, rice, applesauce and (dry) toast. Each of these foods is mild enough to enjoy on an empty belly without making your symptoms worse. Plus, they all provide a handful of nutrients that will give your body the boost it needs to recover. They're also great choices if you deal with stomach symptoms aside from nausea, like bloating, diarrhea or indigestion. While getting back to your regular healthy diet is likely your goal when sick, remember to take things slow. When you're stuck with cold or flu-like symptoms, all of your body's resources travel towards fighting off the illness at hand, which means digestion can often be put on the back burner. Soothe your stomach and your hunger pains by slowly incorporating the foods on the list, and once your body has rebuilt its defenses and healthy gut flora, you can begin eating as you usually would.

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The 9 Best Foods to Eat When You're Sick

The 9 Best Foods to Eat When You're Sick

The 9 Best Foods to Eat When You're Sick

Foods to Eat When You're Sick

Fermented Foods

Fermented Foods to Enjoy

Kombucha

Sauerkraut

Yogurt

Tea

Broth Based Soups

Fruit

Eat This If You Feel Nauseated

Ginger

Crackers

Stick to the Brat Diet

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