13 Foods Nutritionists Eat When They’re Sick

When you're sick with the flu, stomach bug, or even a common cold, what you eat can make all the difference between spending another day in bed and waking up refreshed. The key is eating meals that are comforting physically and emotionally — plus getting a little nourishment. That’s why we asked 10 registered dietitian nutritionists (RDNs) which foods they turn to when they’re under the weather. Shockingly, chicken noodle soup isn’t on the list!

“When I'm feeling under the weather, I often make a smoothie with fresh or frozen strawberries, yogurt or kefir, and a little bit of milk. If my stomach is upset, I prefer a mango or tropical smoothie, with coconut milk and freshly grated ginger root. Smoothies are easy to make, nutritious and soothing. They’re also flexible based on personal preference and dietary restrictions.”

-Janice Newell Bissex, MS, RDN, FAND cookbook author and owner of Jannabis Wellness

“I don’t have much energy to spend in the kitchen when I’m feeling under the weather, so I tend to reach for something quick and simple. One my staples is a big batch of pastina. It only takes a few minutes, is gentle on the stomach and easy to eat even with a sore throat. My favorite preparation is pastina cooked with an egg, Parmesan, garlic and olive oil to get me a good dose of carbs for energy and a little protein to support my immune system.”

-Kristin Grimes, RDN, LD, CPT, owner Dietitian Kristin

“When I’m sick, I really enjoy sipping on mint tea, which is actually just hot water, with lemon, honey and a large pile of mint. Many years ago, I was overseas, and this was a typical drink offered – I tried it then and was hooked. It keeps me hydrated and is also soothing and comforting, which is exactly what I want. The key is the large bunch of muddled mint, then adding the honey to the hot water and giving it a nice stir before finally adding the lemon.”

-Dr. Chris Mohr, PhD, RD owner of Mohr Results