What Are the Best Foods to Eat When Sick? Soothing, Nourishing Meal Ideas

When you’re unwell, even deciding what to eat can feel like a monumental task. Your appetite might dip, your stomach might feel unsettled, and the idea of cooking complex meals can seem like far too much effort.

So what are the best foods to eat when sick?

In most cases, the answer is simple: gentle, easy-to-digest, hydrating meals that feel manageable, whether you’re dealing with a cold, a fever, a stomach bug or just low energy.

This guide breaks down the best foods to eat when sick by symptom, along with practical, low-effort recipes. And while this is general guidance (not medical advice), it should help you feel more confident about what to reach for when you’re under the weather.

The Best Foods to Eat When Sick (Quick Reference List)

If you’re looking for a quick list, these are some of the foods that are good to eat when sick:

– Soups and broths – Warm, savoury and easy to sip when chewing feels like too much.

– Bananas, rice and toast – Plain, soft carbohydrates that are often easier to tolerate.

– Porridge or oats – Gentle, warming and mild in flavour.

– Eggs – Light, versatile and easy to prepare scrambled, boiled or poached.

– Yoghurt or fermented foods (if tolerated) – Soft and easy to portion, though dairy doesn’t suit everyone when ill.

– Ginger – Often added to teas or broths for a warming, comforting feel.

– Honey and lemon – A classic in warm drinks.

– Herbal teas – An easy way to sip fluids throughout the day.

– Watermelon or cucumber – These hydrating foods are helpful if you’re not drinking as much as usual.

The main characteristics these foods share are that they are mostly soft, mild, and hydrating, and should be consumed little and often rather than as large meals. Snacking and sipping throughout the day will help to keep your energy levels up while your body fights the illness.

What To Eat When You’re Sick (By Symptom)

Being unwell doesn’t feel the same for everyone, and what sounds appealing to eat can depend entirely on your symptoms. The best foods to eat when sick often vary depending on whether you’ve got a cold, a fever, an upset stomach or simply no appetite at all.

Below, we’ve broken things down by common symptoms so you can quickly find gentle, manageable options that suit how you’re feeling right now.

What To Eat When You Have a Cold Or Fever

When you’ve got a cold or fever, warm, comforting foods often feel most appealing, especially if your appetite is low or your throat is sore.

Good options include:

– Brothy soups – Light chicken-style broths, vegetable soups or miso-style bowls are easy to sip and warming.

– Warm porridge or oats – Soft and soothing, especially first thing in the morning.

– Ginger in tea or soup – For gentle warmth.

– Honey in warm water with lemon – A common soothing option.

– Garlic (if tolerated) – Added lightly to soups or broths.

How to eat when you’re feeling rough:

• Go little and often — smaller portions can feel more manageable.
• Choose softer foods if your throat is sore.
• Keep flavours gentle rather than rich or heavy.

If you want something nourishing without overthinking it, simple broths, light noodle bowls or blended vegetable soups work well.

You can explore similar comforting options in Gousto’s Healthy Choices or browse quick, low-effort dishes in the Prepped in 5 collection.

What To Eat When You Have a Stomach Bug

If your stomach is unsettled, this is usually the time to keep things as plain as possible. It might not be exciting, but “boring” can be brilliant when you’re recovering.

Good options to try:

• Plain toast
• Bananas
• White rice
• Plain pasta
• Clear soups or light broths

Foods to avoid (until you’re feeling steadier):

• Fatty or fried foods
• Spicy dishes
• Alcohol
• Very high-fibre foods
• Very sugary foods

How to approach eating:

• Start small and give yourself time between bites.
• Begin with fluids, then move on to plain solids as you feel able.
• Avoid heavy sauces until your stomach feels stable again.

Gentle rice bowls, light noodle soups or smooth vegetable soups can be easier to manage than rich stews or creamy dishes. If you need low-effort ideas, take a look at Gousto’s one-pot meals for simple, minimal-washing-up options.

What To Eat When You Have No Appetite

When your appetite disappears, the aim isn’t to force full meals; it’s to keep things manageable.

Soft, low-effort options include:

• Small bowls of soup
• Smoothies
• Yoghurt (if tolerated)
• Soft scrambled eggs
• Mild pasta or rice dishes

Practical tips:

• Sip calories if chewing feels difficult — smoothies or blended soups can help.
• Think small and frequent rather than waiting for a “proper meal.”
• Choose warm, gentle foods if cold food feels unappealing.

Batch-cooking something simple can give you easy portions to return to over the next day or two. Or for an even quicker meal, check out Gousto’s 10-Minute Meals range for inspiration that doesn’t require complicated prep.

Comfort Foods That Can Lift Your Mood When You’re Ill

When you’re not feeling your best, food isn’t just fuel, its comfort. Familiar, warming dishes can bring a bit of normality to a day that feels out of sorts.

The key is balance: satisfying without being overly rich.

Comforting options that are often easier to manage include:

• Mild pasta dishes
• Baked potatoes with simple toppings
• Brothy noodle bowls
• Soft stews with tender vegetables
• Light traybakes with minimal prep

If you’re feeling up to cooking but want to keep effort low, easy traybakes or one-pot dishes help minimise both prep and washing up. Gousto’s 10 easy one-pot recipes are a good place to start when energy is limited.

5 Foods to Avoid When Sick (and What to Try Instead)

Certain foods can feel harder to tolerate when you’re unwell, particularly if your stomach is sensitive or your throat is sore.

Easy “When You’re Ill” Cooking Tips (Low Energy, Low Effort)

When energy is low, the goal is simple: eat something without turning dinner into a project.

– Choose one-pot meals to minimise washing up.

– Opt for traybakes where everything cooks together.

– Pick minimal chopping recipes with straightforward steps.

– Use shortcuts without guilt — microwave rice, pre-chopped veg or cupboard staples all count.

– Cook once, eat twice — batch a soup or stew for easy reheats.

– Prioritise hydration — small, regular sips can feel easier than a full glass.

If planning, shopping and measuring ingredients feels overwhelming, having recipes and portions sorted can remove one decision from your week. This is where Gousto comes in. With pre-portioned ingredients for all your Everyday Favourites, Gousto can help make mealtimes easier when you aren’t feeling your best. Explore this week’s menu or check box pricing to see what works for you.

Frequently Asked Questions About Foods to Eat When Sick 

What food can worsen a cold?

A cold is caused by a virus, so there’s no instant food fix, but some foods and drinks can make you feel more uncomfortable while you’re recovering.

If you’re feeling run down, it can help to ease off:

– Alcohol: It can dehydrate you and affect sleep, which isn’t ideal when your body’s trying to recover.

– Very sugary foods and drinks: Large amounts of sugar can leave your energy dipping and may not feel great if your appetite’s already off.

– Greasy or heavily fried foods: These can feel heavy and harder to manage when you’re not feeling your best.

– Very spicy dishes: They might briefly clear your nose, but can irritate a sore throat or sensitive stomach.

– Too much caffeine: Strong coffee or energy drinks can contribute to dehydration if you’re not balancing them with fluids.

When you’ve got a cold, it’s usually more comfortable to stick to warm, gentle meals and plenty of fluids like soups, broths, soft carbs and soothing drinks. Keep things simple, eat little and often, and focus on rest while your body does the work.

What plain food is good for you when sick?

If your stomach feels unsettled, plain foods are often easiest to manage. Good options include:

• Toast
• Rice
• Bananas
• Plain pasta
• Crackers
• Porridge
• Clear soups
• Boiled or scrambled eggs

Keep portions small and eat little and often.

What food is best to eat when being sick or nauseous?

If you’re actively feeling sick, begin with fluids first, taking small sips of water, herbal tea, or clear broth. Once you can tolerate solids, try plain toast, rice, bananas or simple soups.

Avoid greasy, spicy or very rich foods until you feel steadier.

Should I force myself to eat when sick?

It’s generally better not to force large meals. Prioritise fluids and try small, frequent bites instead. An empty stomach can sometimes make nausea worse, but eating gently and gradually is usually more manageable than pushing through a full meal.

If you can’t keep fluids down or symptoms are severe, seek medical advice.

Ready For Something Comforting?

When you’re unwell, keeping food simple and gentle can make eating feel manageable again. Warm soups, soft carbohydrates, light proteins and plenty of fluids are usually a safe place to start and taking things little and often helps.

And when you’re starting to feel more like yourself, having nourishing meals already sorted can greatly take the stress off getting back into a routine. Gousto’s straightforward recipes and pre-measured ingredients help keep mealtimes simple, whether you’re recovering, low on energy, or just want dinner handled without a trip to the shop.