When you're under the weather, choosing the right foods can make a big difference in your recovery. As gastroenterologist Dr. James Lee from St. Joseph's Hospital in Orange, California, explains, nutrition plays a key role in healing—some foods accelerate it, while others can worsen symptoms depending on your condition.
If diarrhea stems from gastroenteritis or a bad meal, follow the BRCP diet (bananas, rice, applesauce, toast), recommended by Dr. Lee. He notes that diarrhea can signal issues like Crohn's disease or colitis.
Consult a doctor if symptoms last over 15 days, or if you experience dehydration, fever, blood, severe pain, nausea, or vomiting.
Recommended: Bananas, rice, applesauce, toast, oatmeal, steamed potatoes, crackers, and skinless baked chicken or turkey.
Avoid: Sweets, sugar-free gum with sorbitol or synthetic sweeteners (they're indigestible and can trigger diarrhea), bloating foods like onions, apples, broccoli, cabbage, beans, dairy, alcohol, and caffeine.
Constipation often results from low-fiber diets. Dr. Lee recommends 25-30g of fiber daily from whole grains, fruits, and vegetables to stimulate digestion.
Recommended: Whole grain breads, nuts, beans, prunes, oats, flax seeds, broccoli, pears, apples. Drink 6-8 glasses of water daily.
Avoid: Chocolate, dairy. Note: Iron supplements, some pain relievers, blood pressure meds, and antidepressants can worsen it.
Opt for small portions and low-odor foods to manage stomach acid, per Dr. Lee.
Recommended: Crackers, pretzels, toast, cereal (small amounts), ginger or lemon tea, fresh/frozen lemon, peppermint.
Avoid: Fatty, spicy, oily foods, caffeine, alcohol, soft drinks.
Dietitian Lauren Slayton, author of Little Diet Book, suggests foods that coat and soothe the throat.
Recommended: Manuka honey with warm peppermint tea (available at organic stores). Soft textures like soups, purées, yogurt, scrambled eggs, custards, pastry creams.
Avoid: Hot liquids, rough textures (crisps, nuts, muesli), acidic juices (orange, grape, lemonade).
Muscle pain relief ties to magnesium- and calcium-rich foods, says Dr. Kristine Arthur, resident physician at Orange Coast Medical Center.
Recommended: Magnesium sources: nuts, bananas, beans, avocados, leafy greens. Calcium: canned salmon, yogurt, dark leafy greens, fortified orange juice.
Avoid: Dehydrators like alcohol and caffeine.
Dehydration is a top cause, notes Dr. Arthur. Start with fluids.
Recommended: Drink 1 liter of water and wait 20 minutes. Small caffeine doses okay if balanced with water (1 glass per cup).
Avoid: Artificial sweeteners, MSG (in soy sauce, Asian foods), most cheeses (tyramine), chocolate, red wine, cold meats, dried fruits. MSG excites brain neurotransmitters; tyramine raises blood pressure.
Ear infections often accompany respiratory issues, so decongesting foods help, per Dr. Arthur.
Recommended: Clear liquids, chicken soup, omega-3s (salmon, tree nuts), immune boosters (dark leafy greens, berries, citrus).
Avoid: Dairy (except yogurt), processed/prepackaged foods—they thicken mucus and inflame.
Rashes may signal allergies; track your diet, advises Dr. Arthur.
Recommended: Protein-rich foods, omega-3s (salmon, sardines, walnut/linseed oil) for skin synthesis and health.
Avoid: Common triggers: nuts, chocolate, fish, tomatoes, eggs, berries, soy, wheat, milk (per dermatologist Debra Jaliman's book, available online or in stores).
For colds, hot tea provides relief and speeds recovery, says Slayton.
Recommended: Ginger tea (antioxidant/anti-inflammatory), cider, lemon water.
Avoid: Spicy foods, alcohol—they trigger runny nose or congestion.
Colds inflame nasal vessels. Use hot showers/humidifiers, plus targeted foods.
Recommended: "Golden milk": Simmer 25 cl coconut/almond milk with 1 tsp turmeric, 1 tsp ginger powder, pinch black pepper, honey for 10 minutes. Drink hot.
Avoid: Dairy, spicy foods, sugar—they worsen congestion.
