What to Eat When You’re Sick (And Have No Appetite)

7 Foods to Eat When You’re Sick

Choose Fruits High In Nutrients When You’re Under The Weather

Fruits high in vitamin C, like oranges and grapefruits, make a great choice to snack on when you’re not feeling well, and when you’re healthy, too. Though there’s some mixed research out there about whether vitamin C has the cold-shortening benefits many believe, citrus fruits are still packed with nutrients like:

• Vitamin C

• Thiamin

• Niacin

• Vitamin B6

• Phosphorus

• Magnesium

• Copper

• Riboflavin

• Pantothenic acid

If you have a stomach bug, acidic citrus fruits can irritate your stomach, so you might want to avoid them. Other fruits are packed with vitamins, fiber, and fluids, which are also crucial for healing when you aren’t feeling well.

Vegetables Provide Vitamins and Minerals

Vegetables are nutrient-dense foods as well, with the vitamins and minerals your body needs to get better. Some of the most nutrient-dense vegetables include:

• Watercress

• Chinese cabbage

• Chard

• Beet greens

• Spinach

While veggies may not feel the most comforting when you’re sick, you can easily add them to your favorite comfort food – like adding a handful of fresh spinach or other greens to your chicken noodle soup.

But you don’t have to be too picky if those vegetables aren’t your favorites. Just add as many fresh veggies as possible to your meals.

Fluids are Essential When You’re Sick

Fluids aren’t technically food, but they’re extra important when you’re sick. Dehydration is one of the most significant issues when you have the flu, vomiting, or diarrhea. We get a large portion of our fluids from the food we eat, so even if you have a loss of appetite, you might get dehydrated. You can keep hydrated with high-water-content foods like soup, fruits, and vegetables.

But it’s important to try and drink enough fluids, too. Drink fluids like:

• Water

• Gatorade

• Orange juice

• Caffeine-free tea

It’s best to avoid sugary sodas if possible, and try to keep caffeine to a minimum.

The BRAT Diet Can Help When Your Stomach Can’t Handle Other Foods

If you were a picky eater as a kid, you’re probably familiar with the BRAT diet:

• Bananas

• Rice

• Applesauce

• Toast

You don’t have to follow it to the letter to get the idea. When your stomach is upset, simple, beige foods are sometimes all you can keep down. This type of food goes easy on a turbulent stomach while also providing some nutrition. It’s worth trying to eat these foods when you’re sick and have no appetite.

Hot Soup Really is the Best When You’re Sick

Chicken noodle soup to help you feel better isn’t just an old wives’ tale. One famous study in particular has shown that it can help you feel better when you’re sick. It can help reduce inflammation in your upper respiratory tract.

Add on the fact that its high water content helps to rehydrate you, steamy broth can ease congestion, and soup of any kind can be beneficial if you’re unwell. Try eating some chicken noodle soup when you’re sick and have no appetite.

Ginger Can Help Soothe Your Upset Stomach

If you have a stomach bug, nausea can make it difficult to find foods you can keep down. When you’re sick and have no appetite, ginger is one ingredient to pull out of your cupboard. Studies show its strong ability to help reduce nausea and vomiting. Try it in tea form, or pick up some capsules from the pharmacy.

Add Honey to Coat Your Throat

Honey has natural antimicrobial properties and, added to tea, can offer an easy home remedy to soothe sore throats. It’s also anti-inflammatory, which is essential when you’re sick. Your body uses inflammation to fight disease, but symptoms like swollen lymph nodes and sore throat can cause discomfort. Ingredients like honey can help ease the pain.

If You Have No Appetite, Eat Whatever You’re Craving

If you’re not feeling well, it’s good to stay away from certain foods if you can. Foods high in sugar can cause more inflammation, which isn’t ideal when you’re already sick. But if nothing sounds good to you except ice cream, it’s better to eat something than nothing if you’re struggling to keep anything down or have no appetite. Listen to your body, and go easy on yourself.

When you’re not feeling well, you want to have a medical team you can trust. Community Health Partners brings quality, affordable care to clinics in Southwest Montana. Call to make an appointment, and get the care you need.