6 Foods to Avoid If You’re Sick
Did you know there are foods to avoid if you’re sick? Choosing the wrong food may do more harm than good when you’re under the weather.
When you’re feeling sick and run down, your appetite is usually the first thing to disappear. While staying hydrated is the top priority, you eventually need some nutrition to help your body recover.
Choosing the right foods can speed up your recovery, but the wrong ones can make you feel much worse.
As a certified sports nutritionist with years of experience helping clients optimize their health, I know how crucial the right fuel is. This guide breaks down the key foods to avoid if you’re sick, so you can focus on feeling better, faster.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Avoid Sugar: Sugary foods and drinks can suppress the immune system’s ability to fight off bacteria and may cause digestive upset.
- Skip Dehydrating Drinks: Alcohol, coffee, and soda act as diuretics, which can worsen dehydration when you’re sick and need fluids the most.
- Pass on Fatty and Greasy Foods: These foods are hard to digest and can worsen nausea and stomach discomfort by slowing down digestion.
- Be Careful with Acidity: The citric acid in orange juice can irritate a sore throat, making it more painful to swallow.
- Rethink Dairy: While it doesn’t create more mucus, milk can make existing phlegm feel thicker and more difficult to clear for some people.
6 Foods to Avoid If You’re Sick
Be sure to avoid these foods if you’re sick to support your body’s natural healing process.
1. Sugar
The first on the list of foods to avoid if you’re sick is anything loaded with sugar. When your body is fighting an infection, your white blood cells are working overtime. Consuming a high amount of sugar can temporarily impair their ability to combat bacteria.
A landmark study from Loma Linda University in 1973 found that the function of these immune cells was significantly reduced for several hours after consuming large amounts of sugar. While this is an older study, the principle remains relevant, your immune system needs to be at its peak, and sugar gets in the way.
Refined sugars can also trigger inflammation and disrupt your gut health, potentially leading to diarrhea. This can cause dehydration, a serious concern when you’re ill. Instead of sugary snacks or drinks, opt for hydration from water or a low-sugar electrolyte drink to help your body recover.
2. Alcohol/Coffee/Soda
This next group of foods to avoid if you’re sick are all liquids, but they share a common problem: dehydration. When you’re sick, staying hydrated is critical for recovery, and these drinks work against you.
Alcohol acts as a diuretic, meaning it makes you urinate more and lose fluids. It also hits your system much harder and faster when you haven’t eaten much, and it can speed up digestion, leading to diarrhea. Combining alcohol with illness is a recipe for severe dehydration.
Coffee, even your daily cup, can also be problematic. The caffeine is a mild diuretic and a stimulant that can speed up your digestive system, which is not ideal if you’re already experiencing an upset stomach. Even decaf coffee can be acidic and may irritate a sensitive stomach lining.
Sodas are a double whammy. Not only are they packed with sugar that suppresses your immune system, but many diet sodas contain artificial sweeteners like aspartame or sorbitol, which are known to cause gastrointestinal issues in some people.
3. Fatty Foods
When your stomach is already sensitive, the last thing it needs is a heavy, fatty meal. Foods high in fat, especially fried or greasy items, are much harder for your body to digest.
This process is known as delayed gastric emptying. The food sits in your stomach longer, which can worsen feelings of nausea, bloating, and even trigger acid reflux. As these fats move into the intestines, they can cause contractions that lead to or worsen diarrhea.
Stick to simple, bland foods that are easy on your system. Think about things like broth, toast, or steamed chicken instead of pizza, burgers, or creamy soups.
4. Orange Juice
This one might be surprising. We often reach for orange juice for its vitamin C, but it can be one of the worst choices if you have a cough or sore throat.
The problem is its acidity. Orange juice typically has a pH level between 3.3 and 4.2, which is quite acidic. This acid can severely irritate the sensitive lining of your throat, making a sore throat feel much worse, almost like pouring salt in a wound. An inflamed throat can make it painful to eat or drink anything, hindering your recovery.
If you want to boost your vitamin C, consider a supplement powder like Emergen-C mixed in water, or eat low-acid foods rich in the vitamin, such as bell peppers or kiwi, if you can tolerate them.
5. Milk
If you’re dealing with congestion and phlegm, you might want to skip the milk. The idea that milk creates more mucus is largely a myth. However, many people, including experts at the Mayo Clinic, find that it can make existing phlegm feel thicker and more bothersome.
This can make it feel harder to clear from your throat and chest. For that reason alone, it is often best to avoid dairy products until your congestion clears up. If you really want milk, try just a small amount to see how your body responds. For some, plant-based alternatives like almond or oat milk are better tolerated during illness.
6. Rough-Textured Foods
When your throat is raw and sore, eating anything abrasive can feel like swallowing sandpaper. Foods with rough or sharp textures will only scrape and irritate your throat further, delaying the healing process.
You should put these foods on hold until your throat feels better:
- Toast (especially with sharp crusts)
- Potato chips and pretzels
- Granola and some cereals
- Crackers with sharp edges
Instead, choose soft foods that are easy to swallow, such as oatmeal, mashed potatoes, yogurt, or simple soups. These will provide nutrition without causing extra pain.
FAQs About Foods to Avoid If You’re Sick
What should I eat when I have a cold?
Focus on hydrating and easy-to-digest foods. Chicken soup is a classic for a reason, its warm broth can soothe a sore throat and help with hydration. Other great options include herbal teas, broths, oatmeal, and simple fruits like bananas.
Is it okay to eat spicy food when I’m sick?
It depends on your symptoms. If you have a stuffy nose, the capsaicin in spicy foods can act as a natural decongestant and help clear your sinuses. However, if you have an upset stomach or a sore throat, spicy foods can cause major irritation and should be avoided.
Should you starve a fever?
No, this is an old myth. Your body needs energy and nutrients to fight off an infection. While you may not have a large appetite, you should try to eat small, nutrient-dense meals. Forcing yourself to eat is not necessary, but depriving your body of fuel can slow down recovery. Hydration remains the most important factor.
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