When the disease strikes, eating can feel like a challenge. Your appetite may disappear, your stomach may feel upset, or certain foods simply do not appeal. However, proper nutrition during illness plays an important role in supporting your recovery (1). The key is to choose gentle, easily digestible options that provide hydration and nutrients without overwhelming your system.
Why food choices matter when you’re sick
During illness, your body works hard to fight infection and repair itself. Your body needs nourishment even when you don’t feel like eating. But often when you’re sick, your stomach doesn’t feel so calm, which makes it important to choose foods that are gentle on your system.
“Choosing foods that are naturally easier to break down helps ensure you’re getting nutrition without adding extra stress to your digestive system,” explains Joanna Gregg, a registered dietitian at MyFitnessPal.
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Prioritizing fluids for hydration
Hydration should be your top priority when you are sick. Dehydration can occur quickly during illness, especially if you experience fever, vomiting, or diarrhea (3). The Centers for Disease Control and Prevention emphasizes that maintaining fluid balance supports every system in your body during recovery.
Water and electrolyte options
Plain water remains an excellent choice for staying hydrated throughout the day. Sipping water regularly, even when you’re not thirsty, helps maintain fluid levels. For additional variety and electrolyte replacement, consider coconut water, which naturally contains potassium and sodium, or diluted fruit juice, which provides both fluid and easily absorbed carbohydrates.
Electrolyte drinks can be especially helpful if you have lost fluids due to fever or digestive symptoms. Look for lower sugar options, or create your own by adding a small amount of salt and honey to water with a splash of citrus.
Warm and soothing drink
Warm fluids provide comfort while providing hydration. Herbal teas like chamomile, ginger or peppermint can be soothing, with ginger shown in research to help settle upset stomachs (4). Clear broths—whether vegetable, chicken, or bone broth—provide fluid along with sodium and small amounts of protein. The warmth can feel comforting and the salty taste can be more appealing than sweet options when you’re not feeling well.
Simple, easily digestible proteins
Protein supports immune function and tissue repair, making it valuable during recovery (x). But heavy or fatty proteins can be difficult to digest when you’re sick. Focus on lean, simple protein sources that your body can process with minimal effort.
Eggs that are prepared simply—whether soft, poached, or hard-boiled—offer complete protein in an easily digestible form. Plain yogurt with live cultures provides protein along with probiotics that can support digestive health (x). For those dealing with nausea, the cool temperature and smooth texture may be more tolerable than hot food.
“Proteins don’t need to come in large portions when you’re sick,” notes Joanna Gregg. “Small amounts of high-quality protein throughout the day can meet your needs without overwhelming your appetite or digestion.”
Chicken or turkey, especially white meat that has been gently cooked and shredded, is another mild protein option. The mild flavor and tender texture make it an easy option when your taste buds don’t cooperate. With its soft texture and neutral taste, tofu works as a gentle plant-based protein alternative.
Gentle fiber sources
Oatmeal made with water or diluted milk provides soluble fiber along with easily digestible carbohydrates. Its warm, soft texture can be soothing, and it’s bland enough to endure even when the appetite is low. Bananas offer soluble fiber in addition to potassium, an important electrolyte that may need to be replenished during illness. Their natural sweetness and soft texture make them one of the most well-tolerated fruits during recovery.
Applesauce provides soluble fiber without requiring much chewing or digestive work. Cooked, peeled vegetables such as carrots, zucchini or winter squash become soft and easy to digest, while still providing fiber and nutrients.
Comforting carbohydrates
Simple carbohydrates provide quick energy when your body needs fuel but cannot handle complex meals. These well-known comfort foods have earned their reputation as sick days for good reason.
White rice, cooked until very soft, is exceptionally easy to digest and bland enough to sit well on an upset stomach. Plain crackers – whether salty, rice crackers or simple water crackers – offer small amounts of easily absorbed energy and can help relieve nausea. Toast made from white or sourdough bread provides simple carbohydrates in a dry, crunchy form that many find appealing when nothing else sounds good (5).
Plain pasta or noodles in broth combine comfort with gentle nutrition. The starch from the pasta can be soothing, while the broth provides hydration and electrolytes.
Building your sick day meal plan
Instead of forcing yourself to eat full meals, focus on small amounts of gentle food throughout the day. This approach is easier on your digestive system and is more likely to be tolerated when you’re not feeling well.
Start with fluids first, making hydration your primary goal. Once you can comfortably keep liquids down, gradually introduce bland, easily digestible solids in small portions. Listen to your body’s signals – if something doesn’t appeal or causes discomfort, put it aside and try something else.
Keep things simple. This is not the time to worry about perfectly balanced meals. A few pieces of toast, a small bowl of broth or half a banana are all valuable contributions to your recovery. As you begin to feel better, you can gradually reintroduce your regular foods and larger portions.
If your symptoms last longer than a few days, worsen, or if you are unable to keep fluids down, see your doctor. They can assess whether your symptoms require medical attention and provide personalized guidance for your situation.
Remember that recovery takes time and your appetite will return as you heal. By choosing gentle, nutritious options and listening to your body’s signals, you support your recovery one small bite and sip at a time.
The post Sick Day Food Plan: Easy-to-Digest Meals and Drinks for Recovery appeared first on MyFitnessPal Blog.