If you're wondering what to eat when sick, here are 20+ recipes to inspire you, including the best comfort food when sick, and easy meals for a sick family.
On top of the aches, pains, and general discomfort you feel when you come down with a cold or flu, you're left with the daunting task of feeding yourself and your family.
And it's more important than it might appear at first glance because eating isn't only about alleviating hunger. Food is a great way to boost nutrition and bolster your immune system!
In this article, you'll find ideas for:
- The best comfort food for when you're sick
- Easy meals for a sick family
- What to eat when you have a sore throat
- What to eat when you have the stomach flu
If you want more inspiration, check out what to drink when sick.
Bookmark this article so you can easily refer back to it when you're feeling under the weather!
Best Comfort Food When Sick
Most of us don't feel like cooking when we're sick. And to make matters more difficult, many of us deal with loss of appetite; nothing sounds appealing!
It helps to have a few healthy comfort food recipes up our sleeves. Meals that help nourish us, but take minimal effort to make. Or even better, nutritious recipes that we can pull out of the freezer at a moment's notice for a home-cooked meal in minutes. Otherwise, the temptation to have Uber or DoorDash deliver dinner right to our front door is just too strong!
Many of the recipes in this list come together in 30 minutes or less, like (better-than-takeout) Tom Kha Gai and Easy Tomato Soup with Grilled Cheese. Most of them contain a variety of vegetables, including Polish Dill Pickle Soup, which I think will become your whole family's new favorite comfort food soup. And there are a few that are perfect for keeping stashed in your freezer for a quick homemade meal with virtually no effort, such as Pelmeni (these homemade dumplings cook from frozen in just 3 minutes!).
Easy Meals for a Sick Family
One of the most frustrating things about the cold and flu is how quickly it moves through a group of people. Whether it's a classroom at school, an office, or a family! Once someone gets sick, it's seems like it's just a matter of time before everyone gets slammed with it.
It's especially challenging when everyone in the family is sick because who's left to cook dinner?! That's where these nourishing, easy meals for a sick family with a cold or flu come in handy. They're all easy to make, cozy and delicious, and loaded with nutrition to help get you back on your feet as soon as possible.
What to Eat When You Have a Sore Throat
Chicken soup is the iconic sore throat home remedy, touted as a panacea for colds and flu. And not for nothing!
We all know there's no cure for the common cold. But a steaming bowl of chicken soup helps hydrate you, gives you a nutrition boost, and can help ease congestion and soothe a sore throat. (You can read more about chicken soup's ability to relieve cold and flu symptoms on Science Daily, National Foundation for Cancer Research, New York Post, and BBC Good Food.)
When all we can do is try to help a nasty bug run its course a little faster, there's nothing to lose by diving into a cozy bowl of chicken soup. I'm sharing three chicken soup recipes that are all different, yet all loaded with nutrition and nostalgia.
Also, check out this article on healthy chicken soup recipes for more nourishing ideas!
What to Eat When You Have the Stomach Flu
We've all heard of the BRAT diet when you have tummy troubles, right? BRAT stands for: bananas, rice, applesauce, toast. Basically, they're all bland foods that won't upset your stomach even more!
But I'll do you one better. I have an old Palestinian potato remedy that has worked like a charm to stop vomiting for my family and I every single time. (And I've had many people email me through the years telling me that this home remedy is the only thing that has worked for them for a bad stomach bug!)
Here I'm also sharing a recipe for homemade saltine crackers. Because as many of us know, once you stop vomiting, sometimes nibbling saltines is the only thing your body wants to keep down. (I'm speaking from food poisoning experience here!)
And then the question is, what do you eat after you have a stomach flu? Diarrhea and vomiting can lead to not only dehydration, but also your gut flora being out of whack.
I've had a couple doctors over the years recommend a natural food source of probiotics (from fermented foods) after a stomach bug, so I'm also including a recipe for vegan miso soup here. Miso is a Japanese condiment made of fermented soybean paste, and is a natural source of probiotics that can contribute to gut health. (You can read more about eating probiotics after a stomach flu on Medical News Today.)
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Disclaimer: Please note that I am NOT a doctor, medical practitioner, or nutritionist of any kind. Nothing in this post should be construed as medical or nutrition advice. If you need medical advice you should immediately seek a physician’s care.
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