What Are The Best Foods To Eat When Sick?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

What are the best foods to eat when sick? There are lots of good foods and herbs to eat that can help with anybody that is sick. The first one is chicken soup.

What are the best foods to eat when sick? Photo credit: iStock-bit245

Chicken Soup has a good source of fluid and electrolytes that can help with anybody that is at risk for dehydration because of any unusual sweating, vomiting, fever, diarrhea, etc. It also contains a good number of vitamins, minerals, and protein that your body would need to help fight off any minor sickness you may have. Chicken soup is a popular food to take when you are sick.

Bone Broths is a popular food to eat when you are sick. It is rich in amino acids and collagen which can potentially help with faster recovery.  It has an excellent source of fluids and electrolytes that can help relieve sickness.

Garlic– Adding garlic to your food can help with fighting off flu or cold symptoms. Adding garlic to your food or smoothies as a daily preventive method is a common thing to do to help prevent getting sick. There was a study that was done on 146 people where they took a garlic supplement, and it had 70% fewer sick days than the placebo group that didn’t take any garlic supplement.

Tea is a popular remedy to fighting off colds and flus. Hot tea can act as a natural decongestant similar to chicken soup. It is important to know that tea contains polyphenols. And these substances that are found in plants are known to have great health benefits. And those health benefits are antioxidant and anti-inflammatory effects as well as potential anticancer effects.

Ginger is known as a home remedy and herbal medicine that is used to reduce nausea and sickness.  Research studies have shown it to reduce nausea among women that are pregnant.

Bananas are a great food to eat when you are sick and can help with adding potassium into your diet. The potassium in the banana can help with replenishing your electrolyte stores that you may have lost during dehydration during sickness.

All Types Of Fruits– like oranges, apples, peaches, etc. Any fruit that contains Vitamin C can help with improving your immune system because of the antioxidant effect.

Green Leafy Vegetables– like broccoli, spinach, asparagus, green beans, etc. The compound in these green leafy vegetables contains polyphenols which act as an antioxidant to help fight inflammation. Vegetables are a great thing to eat nutrients wise when you are sick.

The Bottom Line there are a lot of healthy foods that can help with assisting to fight off a variety different colds or flus. Vitamin C is one of the most important things to consume through food or supplements to help fight or manage any type of sickness.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


  1. Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food Funct. 2016 Aug 10;7(8):3337-53. doi: 10.1039/c6fo00051g. Epub 2016 Jun 29. PMID: 27353735.
  2. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
  3. Somerville VS, Braakhuis AJ, Hopkins WG. Effect of Flavonoids on Upper Respiratory Tract Infections and Immune Function: A Systematic Review and Meta-Analysis. Adv Nutr. 2016 May 16;7(3):488-97. doi: 10.3945/an.115.010538. PMID: 27184276; PMCID: PMC4863266.
  4. Terker AS, Zhang C, McCormick JA, Lazelle RA, Zhang C, Meermeier NP, Siler DA, Park HJ, Fu Y, Cohen DM, Weinstein AM, Wang WH, Yang CL, Ellison DH. Potassium modulates electrolyte balance and blood pressure through effects on distal cell voltage and chloride. Cell Metab. 2015 Jan 6;21(1):39-50. doi: 10.1016/j.cmet.2014.12.006. PMID: 25565204; PMCID: PMC4332769.
  5. Xu L, Yu W, Jiang J, Feng X, Li N. [Efficacy of pectin in the treatment of diarrhea predominant irritable bowel syndrome]. Zhonghua Wei Chang Wai Ke Za Zhi. 2015 Mar;18(3):267-71. Chinese. PMID: 25809332.
  6. Roberts CL, Keita AV, Parsons BN, Prorok-Hamon M, Knight P, Winstanley C, O’ Kennedy N, Söderholm JD, Rhodes JM, Campbell BJ. Soluble plantain fibre blocks adhesion and M-cell translocation of intestinal pathogens. J Nutr Biochem. 2013 Jan;24(1):97-103. doi: 10.1016/j.jnutbio.2012.02.013. Epub 2012 Jul 19. PMID: 22818716; PMCID: PMC3520008.
  7. Marx W, Kiss N, Isenring L. Is ginger beneficial for nausea and vomiting? An update of the literature. Curr Opin Support Palliat Care. 2015 Jun;9(2):189-95. doi: 10.1097/SPC.0000000000000135. PMID: 25872115.
  8. Giacosa A, Morazzoni P, Bombardelli E, Riva A, Bianchi Porro G, Rondanelli M. Can nausea and vomiting be treated with ginger extract? Eur Rev Med Pharmacol Sci. 2015 Apr;19(7):1291-6. PMID: 25912592.
  9. Lete I, Allué J. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. Integr Med Insights. 2016 Mar 31;11:11-7. doi: 10.4137/IMI.S36273. PMID: 27053918; PMCID: PMC4818021.
  10. Afzal M, Safer AM, Menon M. Green tea polyphenols and their potential role in health and disease. Inflammopharmacology. 2015 Aug;23(4):151-61. doi: 10.1007/s10787-015-0236-1. Epub 2015 Jul 12. PMID: 26164000.
  11. Chen ZM, Lin Z. Tea and human health: biomedical functions of tea active components and current issues. J Zhejiang Univ Sci B. 2015 Feb;16(2):87-102. doi: 10.1631/jzus.B1500001. PMID: 25644464; PMCID: PMC4322420.
  12. Tenore GC, Daglia M, Ciampaglia R, Novellino E. Exploring the nutraceutical potential of polyphenols from black, green and white tea infusions – an overview. Curr Pharm Biotechnol. 2015;16(3):265-71. doi: 10.2174/1389201016666150118133604. PMID: 25601602.
  13. Wierzejska R. Tea and health–a review of the current state of knowledge. Przegl Epidemiol. 2014;68(3):501-6, 595-9. English, Polish. PMID: 25391016.
  14. Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database Syst Rev. 2014 Nov 11;2014(11):CD006206. doi: 10.1002/14651858.CD006206.pub4. PMID: 25386977; PMCID: PMC6465033.
  15. Harris L, Braun M. Electrolytes: Oral Electrolyte Solutions. FP Essent. 2017 Aug;459:35-38. PMID: 28806049.

More great content you may like

Health & Wellness
Obi Obadike

What Are The Benefits Of Coffee?

What are the benefits of coffee? One of the main benefits of coffee is it will increase your energy levels and decrease fatigue temporarily. And

Read More »

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.