What to Eat When Sick: Diet Guide for Colds, Fever, and Stomach Issues
Sore throat, fever, body aches—when you're sick, your body just wants to lie down, but your stomach still grumbles: "What should I eat?" With a table full of supplements and internet remedies, choice paralysis strikes again. Don't worry—this guide, based on nutritional science, breaks down the best dietary strategies for different symptoms.
"When you're sick, food is the best medicine. But eating the wrong food can turn medicine into poison." —Lin Jiajing, Senior Dietitian, Taiwan
Cold & Fever: Warm, Easy-to-Digest, High-Protein
When you have a cold, your body needs energy to fight the virus, but appetite is often poor. The key is to choose foods that are effortless yet nutritious:
- Chicken soup: Studies show carnosine in chicken soup helps reduce inflammation, and hot steam clears nasal congestion
- Congee (rice porridge): A Taiwanese comfort classic—add minced chicken, egg drop, or tofu for protein
- Ginger tea / honey lemon water: Warms the body, soothes sore throat
| Symptom | Recommended | Avoid |
|---|---|---|
| Sore throat | Warm congee, steamed egg, jelly | Fried, spicy, hard bread |
| Fever | Chicken soup, diluted sports drink | Ice cream, greasy food |
| Cough | Honey water, stewed pear with rock sugar | Cold drinks, sugary snacks |
Gastroenteritis: B.R.A.T. Principle, Taiwan Style
Western medicine often uses the B.R.A.T. diet (Banana, Rice, Applesauce, Toast). The Taiwanese version adapts to local cuisine:
- Plain congee (no added ingredients)
- White toast (crust removed)
- Banana (ripe, for potassium)
- Applesauce (pectin helps stop diarrhea)
Note: In the early stages of gastroenteritis, fast for 4–6 hours to let the gut rest, then rehydrate in small, frequent sips. Electrolyte water or diluted sports drinks are better than plain water.
Loss of Appetite? Small Portions, Dense Nutrition
When you have no appetite, your body still needs nutrients. Try these effortless tricks:
- Nutritional smoothie: Soy milk + banana + a bit of nut butter—protein you can sip
- Homemade chicken broth jelly: Cool the broth into jelly, easy to swallow
- Rice water: The thin liquid from cooking congee, gentle on the stomach
Don't force it. If you can't even keep water down, go to the ER immediately.
When to Stop "Self-Healing"?
If you have any of the following symptoms, stop browsing restaurants and use WantEats' [Mood Recommender] to order any delivery and then see a doctor:
- High fever over 39°C for 3 days
- Severe diarrhea or dehydration (significantly reduced urine, dry mouth)
- Difficulty breathing, chest pain
- Confusion
Taiwan's healthcare is accessible and affordable—don't tough it out.
Conclusion
What to eat when sick requires more wisdom than what to eat normally. Using food to aid recovery turns your body into the fastest healing station. Next time you feel unwell, open WantEats and let Mood Recommender suggest a light, nourishing meal, or use Lucky Direction to randomly find a health congee shop nearby. Your body will thank you.