List of Healthy Foods to Eat When You are Sick

A variety of fresh fruit and vegetables on display

When you are feeling sick, the last thing you want to do is eat healthily. However, You should eat a variety of healthy foods to aid your recovery sooner. We will help you by giving you a list of healthy foods to eat that will help you get over your sickness.

Some healthy foods to eat when you are sick include:

A close up of many different vegetables on display

Fruits and vegetables

Fruits and vegetables are always a good idea when you are sick. They are packed with vitamins and minerals that will help boost your immune system. Some specific fruits and vegetables that are especially helpful when you are sick include oranges, grapefruits, lemons, spinach, kale, and carrots.


Another food group that is good for you when you are sick is probiotics. Probiotics are live bacteria and yeasts that are good for your gut health. They can be found in fermented foods like yogurt, sauerkraut, kimchi, and kombucha. Probiotics can also be taken in supplement form.

Chicken soup

Chicken soup is a classic healthy food to eat when you are sick. It is packed with nutrients that can help boost your immune system and make you feel better overall. Chicken soup also has a soothing effect on the throat and lungs, which can be helpful when you are sick.


Garlic is another food that can help boost your immune system. It also has antibacterial and antiviral properties, which can help you fight off the infection that is making you sick. Garlic can be added to soups, sauces, or stir-fries, or it can be eaten raw.


Ginger is a healthy food that can help you get over your sickness faster. It is a natural anti-inflammatory and immune booster and can help settle your stomach when you are feeling nauseous. Ginger can be eaten fresh, in tea form, or in supplement form.


Honey is a healthy food that can help you get over your sickness. It has antibacterial and antiviral properties and can help ease a cough and can help soothe a sore throat.


Oatmeal is a high-fiber, healthy breakfast that can help you digest better, has plenty of fiber to assist keep your digestion regulated, and includes adequate protein for more sustained satiety and increased metabolism.

Green Tea

Green tea is healthy since it’s high in antioxidants, which can reduce inflammation and help prevent cell damage. It also may improve brain function and mental health.

Tips for preparing healthy foods when you are sick.

A table topped with different types of food on a plate
  • Wash your hands before and after handling food.
  • Wash fruits and vegetables thoroughly before eating them.
  • Cook meat and eggs thoroughly.
  • Avoid unpasteurized dairy products.
  • Do not drink alcohol or caffeinated beverages.
  • Stay hydrated by drinking plenty of fluids.
  • Get rest and sleep when you can.


When you are sick, it is important to eat healthy foods to help you recover. Eating a variety of fruits and vegetables, probiotics, chicken soup, honey, ginger, oatmeal, and green tea can all help boost your immune system and make you feel better. So next time you are feeling under the weather, make sure to stock up on these healthy foods!

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