When you’re sick, some things may bring you more comfort than others. However, it’s important to know what to have to help you recover quicker. While some of the best things to have when sick can help you feel better, they’re subjective – know what helps you when you’re unwell.
While many illnesses can be treated at home with items you can get from the grocery store, it’s best to recognize when you might need to see a doctor. Make an appointment with your primary care provider or go to your nearest urgent care.
The best things to have when sick
Regardless of what’s ailing you, some things are good to have around when you don’t feel well. Whether you have a stomach bug, the flu, the common cold or something else, the best things to have when sick are those that make you feel better while also helping you get better.
Hydrating fluids
It’s important to stay hydrated and feed your body essential nutrients when you are sick. Fluids replace what’s lost through fever, sweating or digestive symptoms and help thin mucus so you can breathe more easily.
Great hydration options include:
- Water: Essential for preventing dehydration.
- Broths and clear soups: Provide electrolytes and hydration, and warm liquids can relieve congestion.
- Coconut water: Naturally rich in electrolytes and gentle on the stomach.
These options support both hydration and recovery, especially during fever or the flu. Sports drinks or low‑sugar electrolyte beverages can replenish sodium, potassium and chloride, especially if you’re vomiting or sweating with fever.
Warm and soothing foods
Warm foods not only provide comfort but can also help relieve congestion and supply important nutrients.
- Chicken soup: A classic for good reason – it’s hydrating, comforting and provides protein, vitamins and minerals. Its warmth may help loosen mucus and soothe the throat.
- Broths: Bone or vegetable broths are nutrient‑rich and easy on digestion. They help maintain electrolyte balance – especially helpful if you’re also vomiting or have diarrhea.
Immune-boosting foods
What you eat when you’re sick can strengthen your body’s immune response.
- Garlic: Garlic has antibacterial, antiviral and antifungal properties. It may reduce the severity of colds and flu.
- Ginger: A natural anti‑inflammatory that can help with nausea, digestive upset and sore throats.
- Fruits and vegetables rich in vitamin C: Foods like oranges, bananas and cooked vegetables help replenish nutrients lost through illness.
- Fatty fish: Rich in omega‑3s, which can reduce inflammation and ease body aches.
Easily digested foods
When nausea or digestive upset hits, simple foods are often best. Following what’s called a BRAT diet can help settle your upset stomach.
BRAT‑style options:
- Bananas – high in potassium and easy to digest.
- Rice – gentle on the stomach.
- Applesauce – contains pectin, which can help bind loose stools.
- Toast – low fiber and stomach‑friendly.
These foods help stabilize digestion without overwhelming your digestive system.
Warm teas and honey
Tea provides hydration, warmth and symptom relief – particularly to soothe a sore throat or help relieve congestion.
Top choices include:
- Herbal teas such as chamomile or peppermint for throat and digestive relief.
- Ginger tea or ginger ale for nausea and anti‑inflammatory benefits.
- Green or black tea for antioxidant support.
Adding honey can soothe coughs and throat irritation thanks to its antimicrobial and anti‑inflammatory effects. However, avoid giving honey to children younger than 1 year.
Vitamin D–rich foods
One of the best things to have when sick is nutritious food that supports your immune system. Among those are foods that have a lot of vitamin D, which supports immune function and may help your body fight off infections.
Good sources include fortified cereals and juices, yogurt, fatty fish and egg yolks. You may also consider taking a supplement if you’re low in vitamin D, but it’s important to discuss that with your primary care provider before starting any new supplements.
Soft or bland carbohydrates
When you’re sick and fatigued, carbohydrates provide quick, easy energy.
Helpful options:
- Plain toast
- Crackers
- White rice
- Mashed potatoes
These foods are gentle on digestion and can be especially helpful when your appetite is low.
Items to keep you comfortable
Not every must‑have is food. Non‑consumable comfort items can help you feel better while you recover:
- Humidifier to add moisture and ease coughing.
- Soft tissues to protect irritated skin and cover your mouth when sneezing and coughing.
- A warm blanket or heating pad for comfort.
- A thermometer to monitor your symptoms. Monitoring this symptom daily will help you know when the fever has fully subsided.
- Medications to help relieve symptoms. Acetaminophen and ibuprofen are both options to lessen your fever as well as ease any aches and pains. Cough syrup can help suppress a cough.
- Soap and water to prevent picking up new viruses or spreading what you have to others. If soap and water isn’t always available, use hand sanitizer with at least 60 percent alcohol.
How we can help
The best things to have when sick are those that keep you hydrated, nourished and comfortable. While these items can help you feel better, one of the most important ways to get well soon is to listen to your body. Get some rest, nourish and hydrate your body and take medication when necessary.
However, not all illnesses can be treated without medical care. If you need to see a doctor, make an appointment with your primary care provider or go to your nearest urgent care.
Learn about the primary care and urgent care services we offer at Bon Secours.
