Doctors Recommend 12 Foods to Eat When You're Sick

These picks are the best options for when you're feeling under the weather.

Apr. 1, 2026 at 12:05am

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When you're sick, it's important to focus on foods that are easy to digest and provide nutrients to support your recovery. Experts recommend options like baked potatoes, honey, smoothies, citrus fruits, and nuts and seeds for respiratory illnesses, as well as bland foods like toast, applesauce, and oatmeal for digestive issues. Staying hydrated is also crucial, and certain foods and drinks like alcohol, caffeine, and high-fat items should be avoided.

Why it matters

Knowing the best foods to eat when you're sick can help you feel better faster and provide the nutrients your body needs to fight off an illness. However, the specific foods that are recommended depend on the type of sickness, so it's important to tailor your diet accordingly.

The details

Experts suggest different foods depending on whether you're dealing with a respiratory illness or a digestive issue. For respiratory symptoms, baked potatoes, honey, smoothies, citrus fruits, and nuts and seeds can provide important nutrients. For digestive problems like nausea, vomiting, or diarrhea, gentler options like toast, applesauce, oatmeal, green tea, ginger, and bone broth are recommended. Avoiding dehydrating beverages, high-fat foods, and anything that could further irritate the stomach is also advised.

  • The article was published on April 1, 2026.

The players

Ryan D. Andrews

R.D., C.S.C.S., author of A Guide to Plant-Based Eating.

Alex Caspero

R.D.

Deborah Cohen

D.C.N., R.D.N., associate professor in the department of clinical and preventive nutrition sciences at Rutgers University.

Jessica Cording

R.D., author of The Little Book of Game-Changers.

Melissa Prest

D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

Bonnie Taub-Dix

R.D.N., author of Read It Before You Eat It.

Thomas Russo

M.D., professor and chief of infectious disease at the University at Buffalo in New York.

William Schaffner

M.D., an infectious disease specialist and professor at the Vanderbilt University School of Medicine.

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What they’re saying

“Most people don't realize that potatoes provide vitamin C, an important nutrient for healing, and fiber, a gut-supporting nutrient that can be hard to get your fill of when you're putting your salads on hold.”

— Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It

“My go-to combination is one cup of pomegranate juice, 6 ounces of yogurt, and 1 cup of strawberries. Pomegranate juice contains more antioxidants—which protect cells from damage—than red wine, grape juice, or green tea.”

— Alex Caspero, R.D.

“Nuts and seeds are rich in vitamin E and zinc, two nutrients that are necessary for optimal immune function.”

— Ryan D. Andrews, R.D., C.S.C.S., author of A Guide to Plant-Based Eating

“Whatever you put in your stomach, make it easy to digest.”

— William Schaffner, M.D., an infectious disease specialist and professor at the Vanderbilt University School of Medicine

“Tea is an absolute must when I'm not feeling well. Nothing provides as much comfort as a steamy mug.”

— Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It

The takeaway

Knowing the best foods to eat when you're sick can help you feel better faster and provide the nutrients your body needs to fight off an illness. However, the specific foods that are recommended depend on the type of sickness, so it's important to tailor your diet accordingly.