When you’re feeling under the weather, it can be tempting to curl up under a blanket and avoid food altogether. But nourishing your body with the right foods is one of the best things you can do to support your recovery.
Eating nutrient-dense, restorative meals can give your immune system the boost it needs and help you feel better faster. From soothing soups to easy-to-digest snacks, here are some of the best foods to eat when you’re sick.
Italian Penicillin Soup
One of the ultimate comfort foods when you’re unwell is the classic Italian Penicillin Soup. This soup gets its name because, much like penicillin, it’s a go-to remedy for colds and flu. The soup features organic chicken bone broth, which is rich in collagen and minerals that support gut health and boost the immune system. It also includes chicken, carrots, celery, garlic, and herbs like rosemary and thyme, which have anti-inflammatory properties.
Making this soup is easy. Start by simmering organic chicken bone broth with chicken pieces, chopped carrots, celery, and onions. Add in garlic and fresh herbs, then let everything cook until the vegetables are tender, and the chicken is fully cooked. This warm, nourishing bowl of goodness is not only delicious but also packed with nutrients to help your body heal.
Vietnamese Pho
Another fantastic option when you’re sick is a traditional Vietnamese soup like pho. Pho is made with a fragrant broth, usually beef or chicken-based, and includes fresh herbs like basil, cilantro, and green onions. These herbs are packed with antioxidants and can help reduce inflammation. A bit of chili adds a kick, which can clear up congestion, but you can adjust or omit it if serving kids or if your stomach is sensitive.
The soup often includes rice noodles and lean protein, providing a balanced, light meal that’s easy to digest. Coconut milk is sometimes added for creaminess, offering healthy fats that support the immune system. Pho is hydrating, warming, and full of nutrients—exactly what your body needs when it’s fighting off an illness.
Smoothies and Porridges
When your appetite is low, and your energy is even lower, smoothies and porridges can be lifesavers. Smoothies made with fruits like bananas, berries, and a handful of spinach are packed with vitamins and antioxidants. You can add a spoonful of Greek yogurt or a splash of almond milk for a protein and calcium boost. These are easy to sip on, even if chewing feels like too much effort.
Similarly, a warm bowl of oatmeal or rice porridge can provide comfort and gentle nourishment. These grains are easy on the stomach and can be customized with nutrient-dense toppings like fresh fruit, honey, and seeds. The warmth can be soothing, and the fiber helps support gut health.
Broths and Herbal Teas
Staying hydrated is crucial when you’re sick, and broths and herbal teas are excellent choices. Bone broth, miso soup, and light vegetable broths provide electrolytes and hydration. They’re also a good way to get nutrients into your system without overwhelming your digestive tract.
Herbal teas, especially those with ginger, chamomile, or peppermint, can help soothe the throat, reduce nausea, and promote relaxation.
When illness strikes, it’s important to treat your body with kindness and provide it with the fuel it needs to recover. By choosing nutrient-rich, easy-to-digest foods, you can support your immune system and help your body heal more efficiently.
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