Feeling under the weather can make eating one of the last things you want to do. Yet when you’re ill, keeping your energy up and staying hydrated is essential for recovery. If you need low-effort ideas, our HelloFresh menus and plans include comforting meals that are simple to prepare. Whether you’re dealing with a cold, fever, or upset stomach, here’s what to keep in mind for the most common illnesses that can affect your appetite.
What to eat when feeling sick
Feeling unwell can make eating feel like a challenge. Sometimes, even certain smells might put you off. However, it’s important to keep your strength up and stay hydrated when you're sick. Here’s what to keep in mind for the most common illnesses that can affect your appetite.
What to eat when sick with a fever or a cold
The old saying “starve a fever, feed a cold” isn’t quite true. In both cases, small, light meals work best. When you’ve got a cold, you might feel hungrier, but hydration should take priority over heavy or dry foods. Skipping meals entirely isn’t helpful — it’ll only leave you weaker and slow down recovery.
Soups and broths are often the best meals to have when you’re feeling poorly with a fever or cold. Try something from this soup recipe collection for inspiration. Chicken soup is the classic go-to, but plenty of other options will keep you nourished and hydrated while your immune system does its work.
Simple noodle dishes are also excellent when you’re unwell. The steam from meals like this fragrant chicken noodle soup recipe can ease congestion, while the carbs in this Asian mushroom broth with udon noodles provide slow-release energy. Even better, dishes like this quick pork noodle soup recipe are easy to prepare when you’re not feeling your best.
The best food to eat when sick with a stomach bug
In some cases, egg noodle recipes can help settle your stomach. Bland broths are easiest to digest, so keep flavours mild and avoid large chunks of protein or anything spicy. Start with a thinner broth and gradually make it richer as you recover.
Generally, bland foods are best for stomach aches. Bananas and rice are gentle options that are easy to digest — just make sure the bananas are ripe and that the rice is cooked through. If you’re suffering from diarrhoea, a little apple sauce can help. It’s soothing and high in pectin, which may restore normal digestion. Dry toast or plain crackers are also good choices, though it’s best to avoid seeded varieties until you’re fully recovered.
What to eat when you're sick and have no appetite
When you’ve lost your appetite, try to focus on fluids and small, nourishing foods. Diluted fruit juice or coconut water can help maintain hydration. As your appetite returns, introduce easy-to-digest options like mashed potato, porridge or Greek yoghurt. Avoid eating large meals. Instead, try to eat small portions more often to keep your energy levels up.
Comfort foods that can raise your mood
Once the worst has passed, comforting foods can help lift your mood and get you back to normal. Broths and soups are still great choices, especially if you add richer flavours or a bit of spice as you recover. Sweet potatoes and chickpeas are both excellent mood-boosting ingredients, thanks to their vitamin B6 content. Omega-3 fatty acids, found in oily fish, can also help improve mood and reduce anxiety, making them a smart choice after illness.
Best Foods to Eat When Sick FAQs
What's best to eat when feeling sick?
Gentle foods are best when you’re feeling nauseous. Prioritise fluids — soups and broths are ideal. Avoid rich, greasy foods and gradually reintroduce more nutrient-dense ingredients as you recover. If nausea persists or you can’t keep food down, seek medical advice.
Which food should you avoid when sick?
Sugary foods can slow recovery by promoting inflammation, and caffeine or alcohol can dehydrate you. Spicy and fatty foods may irritate your stomach, especially if it’s already unsettled. If you’re experiencing acid reflux or nausea, avoid acidic fruits like citrus. Some artificial sweeteners can also cause bloating or diarrhoea when you’re unwell.
How can you get rid of a cold fast?
The best foods for a cold will keep you hydrated and nourished. Chicken soup and vegetable broth are both excellent choices, while warm drinks like herbal tea or honey and lemon in hot water can soothe your throat. Foods high in vitamin C, such as fresh kiwi, citrus fruit or dried apricots, can also support your immune system.
Why do you have no appetite when sick?
When you’re ill, your immune system releases cytokines — chemicals that trigger the body’s inflammatory response. These can affect the hypothalamus, the part of your brain that controls hunger. Your body also diverts energy away from digestion to fight infection, which can further reduce appetite. It’s a natural, temporary response that helps your body recover.
Should I force myself to eat when sick?
So long as you stay hydrated, skipping a few meals for a day or two when you’re feeling poorly isn’t likely to cause problems unless you already have an underlying condition or are underweight. After this time, you should begin eating a bit more to regain your strength. Reintroducing food in the form of light snacks rather than large meals can help. However, if your appetite doesn’t return after several days, or in case you feel too weak to eat, it’s best to seek medical advice.