The ancient Greek father of Western medicine, Hippocrates, said “Let food be thy medicine and medicine be thy food.” While food may not be able to cure a bug, picking foods rich in vitamins, minerals, and polyphenols can certainly support the body in fighting it and help you recovery more quickly.
On the other hand, while some foods support a healthy recovery, others actually suppress your immune system and make it harder to get better. Here are some of the best and worst foods to eat when you're unwell.
Best Foods to Eat When You’re Under the Weather
Sticking to a healthy diet when you’re feeling under the weather is incredibly important. Try out these foods to support your return to good health.
Soups & Broths
Grandma knew the deal. Whether it’s chicken noodle, minestrone, pho, pozole, or a simple broth, few things are better sick for the sniffles than soup. That’s because they’re an all-in-one, easy way to prevent dehydration and get a slew of nutrients your body desperately needs. The warm liquid also helps soothe and open the nose and throat.
Garlic
Garlic has been used medicinally since the beginning of recorded history. Ancient texts from Egypt, Greece, Rome, China, and India each prescribed this onion family plant for its immune support. Interestingly, cultures around the world that had no contact with one another came to similar conclusions about the health benefits of garlic.
Today, scientists discovered that sulfur compounds, like allicin, in garlic are an excellent way to promote healthy immune function. Add garlic to your favorite soup, put it in pesto or hummus, or consider a garlic supplement when you start feeling unwell.
Herbal Tea
There are many soothing herbal teas that can help relieve symptoms, support a healthy immune response, and foster a healthy recovery. Ginger tea, for instance, can help with temporary nausea and supports immune function. Thyme tea, on the other hand, nourishes throat and respiratory health, while rose hip and hibiscus teas are packed with vitamin C that offers superb support for a healthy immune system. Herbal teas are also a great way to stay hydrated which is an essential part of the recuperation process.
Honey
Honey, especially Manuka honey, is an incomparable substance with broad-spectrum benefits for immune health. Not only does this nutritive food help coat an irritated throat, studies show it can promote calm and relaxation of the respiratory system. You can eat it by the spoonful or add it to your herbal tea.
Oats
Oats are a good source of fiber, B vitamins, and minerals like iron, magnesium, selenium, manganese, and zinc. They also contain the immune-loving compound beta glucan, which helps foster balance and resolution. Since oats are mildly flavored and easy to eat, they’re a great way to pack in nutrition when nothing sounds good. Just steer clear of prepackaged, artificially flavored oatmeal which can contain loads of added sugar. Instead, use plain oats and add a spoonful of honey or fruit for added flavor and health benefits.
Bananas
As one of the most popular fruits in the world, bananas are not just universally enjoyed, they’re also packed with antioxidants and nutrients. Along with being delicious, did you know that bananas are overflowing with vitamin C and B6 as well as the minerals potassium, magnesium, and manganese? Like oatmeal, they’re easy to eat when you’re appetite is diminished, and they’re commonly recommended by health experts as part of the BRAT diet (bananas, rice, applesauce, toast) to gently nourish digestive health and recovery.
Berries
Berries are like Mother Nature’s multivitamins — delicious morsels of vitamins and minerals that support the body when you’re fighting a bug. They also contain a show-stopping class of antioxidants called anthocyanins. These are the flavonoid pigments inside the fruit that give them their red, purple, or blue hues. Some of the berries with the highest concentration of anthocyanins are black and red raspberries, blueberries, black currants, elderberries, and blackberries.
As powerful antioxidants, anthocyanins have been shown to support cellular defense and a healthy immune response. That makes berries the perfect food to sprinkle on your oatmeal, with some sliced banana, when you’re unwell. Or you can just grab a handful and savor nature’s goodness directly.
Mushrooms
Mushroom powders are all the rage lately and are mixed into everything from lattes and smoothies, to omelets and soups. Why the fungus frenzy? It turns out that Chinese Traditional Medicine practitioners have treasured various mushrooms for thousands of years, using them as profound partners that deeply support immune function.
Mushroom superstars like reishi, shiitake, turkey tail, maitake, chaga, cordyceps, and agaricus are bursting with beneficial beta-glucans to help equip and support immune cells. Some familiar types, like shiitake, can be sautéed with your favorite stir-fry recipes, while those less available can be found in powder form or as a supplement.
Worst Foods to Eat When You’re Unwell
While there are some fantastic immune-supportive foods, there are counterproductive, or just outright make you feel worse. When you want to feel better and help your body recover quickly, it’s best to limit or avoid these foods:
Sugar
When you’re body’s in defense-mode, sugary foods like cookies, pastries, doughnuts, and the like are less than sweet. Many highly processed and packaged foods including breakfast cereals, yogurt, granola bars, sodas, dressings, and even pasta sauce and canned soup can be packed with added sugars. Excessive sugar impairs optimal immune function, diverting resources your body needs for optimal defense and recovery.
Fried Foods
Greasy foods, like fries, chips, or fried chicken, are difficult to digest. When your body’s working hard to defend itself, consuming foods that place greater demands on the digestive system is counterproductive in promoting whole-body balance and recovery. While fried foods should be limited in a healthy diet, skip the French fries when your goal is getting well.
Caffeine
One of the most important ways to support a healthy recovery is staying hydrated. That’s one reason why soups and herbal teas are so beneficial when you’re under the weather. Coffee, sodas, and other beverages with high caffeine content, on the other hand, can be dehydrating. Plus, since sleep is essential for helping your immune system do its job, restricting caffeine while you’re unwell can help you get the deep, restorative rest your body needs.
Alcohol
For many reasons, alcohol is a no-no when your body is fending off foreigners. Not only is alcohol dehydrating (like caffeine), and immune-dampening (like sugar), alcoholic beverages are associated with disruptions to the gut microbiome. And since at least 70 percent of the immune system is based in your gut, keeping it healthy and balanced is a big priority.
Help Your Body Recover
While everyone finds themselves under the weather sometimes, knowledge is power. Equip yourself for a healthy recovery by getting lots of rest, drinking plenty of fluids, and choosing the right foods to help you get back on the road to good health.
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