What to eat when you're sick

When you're ill, cooking and eating are often the last things you feel like doing. But staying hydrated and eating what you can helps your body recover.

Fluids come first

Fever, sweating, vomiting and diarrhoea all increase fluid loss. Sip water, herbal teas, broths and diluted juices regularly, even if you don't feel thirsty.

For colds and flu

• Chicken or vegetable soup: warm, hydrating and easy to eat
• Warm drinks with lemon and honey to soothe a sore throat (not for babies under one)
• Fruit like oranges and kiwis
• Simple, comforting meals like porridge or toast with eggs

For an upset stomach

• Small, frequent sips of fluid
• Bland, easy foods like rice, toast, crackers, bananas and plain potatoes
• Ginger tea, which some people find helps with nausea
• Avoid fatty, spicy or very sugary foods until you feel better

"Feed a cold, starve a fever"?

There's no good evidence for this old saying. Eat what you can manage, and focus on staying hydrated whatever you have.

When to see a doctor

If you can't keep fluids down, show signs of dehydration, have a high fever that won't come down, or symptoms that are severe or getting worse, contact a doctor.

Easing back in

As you recover, return to your normal meals gradually. Mealful lets you swap planned meals for something gentler while you're unwell, and your grocery list updates to match.