When you’re feeling sick, food usually becomes the last thing on your mind. But the right meals can actually help you feel a little more comfortable while your body works hard to recover.
A clogged nose, sore throat, fever, or general fatigue can make eating difficult, but skipping meals altogether may leave you even more drained. That’s why it helps to focus on foods that are soft, soothing, and easy to digest.
According to Maricar Esculto-Khan, RND, MD, a medical and clinical nutrition specialist from top hospital in the Philippines Makati Medical Center (MakatiMed), sick days are exactly when your body needs calories, fluids, and nutrients the most. She highlighted that “eating the right foods are critical to your recovery.”
Choosing highly nutritious foods like vitamin-and-mineral-rich fruits and vegetables is, of course, a given when you’re down with an infection. But specific foods can help make eating while you’re on the mend a comforting experience.
Sore Throat
For sore throat days, warm broth-based meals are often the most comforting. Chicken tinola, beef nilaga, vegetable soup, arroz caldo, scrambled eggs, and bananas are all gentle options that are easier to swallow. Warm drinks like salabat with honey can also help, while cold treats such as ice water, popsicles, or ice cream may soothe a scratchy throat as well.
“Contrary to the belief that cold food and drink should be avoided when you have a sore throat, ice water and popsicle or ice cream can have a numbing effect and help ease the pain. Just avoid varieties that are high in sugar, which may otherwise promote inflammation,” added Dr. Esculto-Khan.
Common Cold
Hydration should be a priority and citrus fruits, ginger tea, plain water, and savory broths can help keep fluids up. If your appetite is low, simple dishes like lugaw or oatmeal are filling without feeling too heavy. For some people, a spicy soup may also help open up congested nasal passages.
Dr. Esculto-Khan noted that “citrusy fruits are rich in vitamin C, which is beneficial in boosting the body’s immune defense.”
Flu
When the flu hits, it’s often best to keep meals light and manageable. Broths, coconut water, peppermint tea, and cooling treats like popsicles can help you stay hydrated and more comfortable.
If your stomach feels unsettled or food tastes off, the BRAT diet (bananas, rice, applesauce, and toast) may be easier to tolerate. Small portions of chicken or fish can also provide a bit of protein without overwhelming you.
The goal on sick days is not to eat perfectly — it’s to nourish your body in a way that feels doable. Small, frequent meals and plenty of fluids can go a long way in helping you recover. Dr. Esculto-Khan reassures that “once the infection has resolved, your body will know it, and you’ll be back to eating like before.”
For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
