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We’ve all had those days when the only thing you want is a blanket, a cozy couch, and maybe something warm to sip. But here’s the big question: what should you eat when you’re sick?
In this post, I’ll share with you simple, time-tested foods and drinks that really do make a difference. These are based on natural health traditions and even some published studies. They’re easy, gentle, and comforting when your body needs extra care.
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1. The BRAT Diet for Upset Stomachs
If you’re dealing with nausea, vomiting, or diarrhea, the BRAT diet is a classic:
- Bananas (especially less ripe ones) help bind your stool.
- Rice soothes the stomach and keeps things bland.
- Applesauce adds gentle glucose without being harsh.
- Toast or crackers bring dryness to balance the mucus and dampness your body creates when fighting a virus.
This type of diet is perfect when your stomach needs something super simple.
2. Homemade Electrolyte Drinks
You can make your own electrolyte drink with:
- Fresh lemon or lime juice (hello, potassium!)
- A pinch of quality pink salt
This combo hydrates you, replaces lost minerals, and tastes refreshing without the artificial stuff.
3. Warm Lemon Tea with Honey
When your throat feels raw, this is magic. Mix warm water or tea with:
- A squeeze of lemon
- A spoonful of raw or Manuka honey
Pro tip: Don’t pour honey into boiling water. Let it cool slightly so those natural nutrients stay intact. It’s soothing, lightly sweet, and honestly feels like a hug in a mug.
4. Just Hot Water
It sounds too simple to work, but in Ayurvedic medicine, sipping plain hot water every 15 minutes is a tried-and-true remedy.
It supports digestion, keeps mucus moving, and gently warms your system. When you don’t feel up to much, this tiny habit can go a long way.
5. Green Juices & Smoothies
When you’re ready for something more nourishing:
- Green juices: Just veggies, no fruit. They hydrate and deliver nutrients without being heavy.
- Smoothies: Add a little plant-based protein powder, plus easy fruits like banana or blueberries. Sip slowly over an hour. No need to overload your stomach all at once.
These give your body energy without draining it.
6. Bone Broth
Bone broth is basically comfort in liquid form. It’s:
- Hydrating
- Packed with amino acids
- Easy to digest despite the protein
Think of it as gentle fuel that helps rebuild without weighing you down.
7. Chicken Soup
It’s not just grandma’s advice… chicken soup is legit backed by research! Studies from the American College of Chest Physicians1, PubMed2, and the University of Nebraska Medical Center3 have all shown benefits, including:
- Supporting white blood cells (neutrophils)
- Reducing inflammation
- Potential antiviral properties
And no, it doesn’t have to be a fancy recipe. Just broth, chicken, and a few simple veggies will do the trick.
Related:
How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)
Quick Recap
When you’re under the weather, keep it simple:
✅ Not hungry? It’s okay to rest or do a short fast.
✅ Upset stomach? Stick with the BRAT diet (bananas, rice, applesauce, toast).
✅ Sip homemade electrolyte drinks, hot lemon-honey tea, or just plain hot water.
✅ Try green juices, smoothies, and bone broth as your appetite returns.
✅ The classic: chicken soup is both comforting and backed by science.
Remember: rest, hydrate, and avoid heavy or sugary foods.
Final Thoughts
Getting sick happens to everyone, even the healthiest among us. But what you choose to eat (or not eat) makes a real difference in how quickly you bounce back.
Start simple by sipping hot water, try a lemon tea with honey, or mix up a homemade electrolyte drink.
As your appetite returns, bring in green juices, smoothies, bone broth, and yes, a bowl of classic chicken soup.
Now, I’d love to hear from you! What’s your favorite go-to food when you’re under the weather? Share your favorites in the comments below.
? If you enjoyed this post, find more helpful resources in the Free Wellness Library, including e-books, checklists, trackers, and more!
Additional Resources
- 5 Proven Natural Sore Throat Remedies That Really Work
- 3 Natural Cough Remedies That Really Work (Backed by Research)
- How to Protect Your Skin from the Sun Naturally
- 5 Scary Truths That Made Me Switch to Mineral Sunscreen
Footnote:
- New Study Supports Chicken Soup As A Cold Remedy ↩︎
- Chicken soup inhibits neutrophil chemotaxis in vitro ↩︎
- Chicken Soup for a Cold ↩︎
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