9 Foods to Never Eat When You’re Sick: Evidence-Backed Advice
Discover the science-backed reasons to avoid these nine foods when you’re ill to ease symptoms and speed up recovery.
9 Foods to Never Eat When You’re Sick
When sickness strikes, every bite counts. Not only can the wrong foods worsen your symptoms, but they may also slow your recovery. Health experts consistently warn against consuming certain items during bouts of the common cold, flu, stomach upset, and throat irritation. This in-depth guide details which foods to avoid, the science explaining why, and what to eat instead for optimal recovery.
Table of Contents
- Coffee
- Orange Juice
- Sweets and Sugary Foods
- Soda
- Crunchy Snacks
- Alcohol
- Milk
- Fried and Fatty Foods
- Hard-to-Digest Grains
- Frequently Asked Questions (FAQs)
1. Coffee
When to avoid: Any illness, but especially with dehydration, fever, or stomach upset.
Why it makes you feel worse: Coffee contains a significant amount of caffeine—a diuretic that increases urine output and can cause or worsen dehydration. When you’re sick, especially with a fever, cold, or stomach bug, hydration is critical for recovery. Dehydration can worsen headaches, increase fatigue, and prolong recovery. Caffeine can also irritate a sensitive stomach, further complicating cases of nausea or diarrhea.
- Instead, try: Herbal teas (like ginger or peppermint), warm water with lemon, clear broths, or electrolyte-rich beverages.
2. Orange Juice
When to avoid: Sore throat, cough, or digestive upset
Why it makes you feel worse: Although orange juice is famed for its vitamin C content, its high acidity can irritate already inflamed throat tissue, leading to more pain and coughing. Additionally, if you are experiencing digestive upset or diarrhea, the fruit sugar (fructose) and acidity can worsen symptoms and increase discomfort.
- Instead, try: Warm, non-acidic beverages (like herbal teas or warm water with honey) or diluted, non-citrus juices (such as apple juice) if you crave sweetness.
3. Sweets and Sugary Foods
When to avoid: Any illness, but especially fever, cold, flu, sore throat, or GI symptoms
Why they make you feel worse: Foods heavy in added sugars—including candy, cookies, sugary cereals, pastries, and even sweetened bars—can increase inflammation in the body and suppress your immune response by reducing the effectiveness of infection-fighting white blood cells. Sugar also spikes blood glucose and can promote dehydration or worsen a sore throat. Sweet foods may exacerbate diarrhea if consumed when the digestive system is already compromised.
- Instead, try: Fresh fruit, unsweetened applesauce, or naturally sweet options like baked apples or bananas. Warm oatmeal made with water can also satisfy a sweet tooth gently.
4. Soda
When to avoid: Colds, flu, sore throat, nausea, or upset stomach
Why it makes you feel worse: Sodas pack a dual punch: not only are they loaded with sugar, but carbonated beverages can increase bloating, gas, and abdominal discomfort. Artificial flavors and acids further irritate a raw throat, and the sugar content (even in so-called “clear sodas” like ginger ale) may scale up bodily inflammation and reduce infection-fighting effectiveness, just as with sweets and other sugary foods.
- Instead, try: Still water, non-caffeinated herbal teas, or diluted unsweetened coconut water for hydration. For mild stomach upset, ginger tea is a traditionally gentle remedy.
5. Crunchy Snacks (Chips, Toast, Granola)
When to avoid: Sore throat, cough, or any oral discomfort
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Why they make you feel worse: The abrasive texture of crunchy snacks—potato chips, crackers, granola, even crispy toast—can irritate an already raw or sensitive throat, making it feel worse and potentially prolonging healing. Micro-abrasions from rough foods can increase inflammation and pain, discouraging you from eating the nutrient-rich soft foods needed to recover.
- Instead, try: Soft, easy-to-swallow foods like applesauce, overcooked pasta, mashed potatoes, or yogurt (if tolerated). Warm, smooth soups are soothing for most sore throats.
6. Alcohol
When to avoid: Any sickness, especially fever, stomach bug, or flu
Why it makes you feel worse: Alcohol is a strong diuretic, compounding dehydration—an effect that’s especially dangerous during illness-induced loss of fluids (such as fever, sweating, vomiting, or diarrhea). Alcohol can also speed up digestion, increasing the risk of diarrhea, and suppress immune function, leaving your body more vulnerable to prolonged or worsened illness. Since sickness often lowers your tolerance, alcohol may affect you more strongly than usual, leading to amplified negative effects and slower recovery.
- Instead, try: Stick to water, electrolyte-rich beverages, or a gentle, non-alcoholic hot beverage for comfort.
7. Milk and Certain Dairy Products
When to avoid: Colds, congestion, cough, or runny nose
Why it makes you feel worse: While the belief that milk increases mucus is largely anecdotal (and research doesn’t support a significant effect), some people do notice thicker and more bothersome phlegm after consuming dairy. If you’re prone to this, or if dairy makes you feel uncomfortable during sickness, it’s sensible to avoid milk, cheese, cream, or ice cream until you feel better.
- Instead, try: Dairy alternatives if tolerated (such as oat, almond, or soy milk) or simply avoid milky beverages during this period. Focus on clear liquids and beverages that you find soothing and non-mucus-producing.
8. Fried and Fatty Foods
When to avoid: Stomach bugs, nausea, diarrhea, flu
Why they make you feel worse: Greasy and fried foods—like fries, fried chicken, or fatty meats—are difficult to digest, especially for an already compromised digestive system. High-fat intake can exacerbate nausea, cause bloating or fullness, and increase the risk of diarrhea when your gut is sensitive. Fatty foods also tend to be low in the vitamins and hydration your body needs for recovery, making them a poor choice during illness.
- Instead, try: Simple, bland foods such as white rice, steamed vegetables, plain toast, or bananas. Steamed, poached, or baked proteins (like chicken or tofu) are easier to tolerate than fried options.
9. Hard-to-Digest Grains and Fiber-Rich Foods
When to avoid: Stomach upset, nausea, or diarrhea
Why they make you feel worse: While whole grains and high-fiber foods are great for everyday health, during acute illness (especially when the stomach is upset), high-fiber foods can be too harsh on the gut, causing increased bloating, gas, or discomfort. Foods like bran cereal, whole wheat breads, and brown rice require more digestive effort and may prolong or worsen symptoms.
- Instead, try: Refined, bland options such as plain white rice, saltine crackers, or simple white bread until you feel stronger.
What Should I Eat When I’m Sick?
When feeling ill, focus on foods and drinks that are gentle, hydrating, and nutrient-rich:
- Broth-based soups (like chicken or vegetable broth) for hydration and electrolytes
- Bland carbohydrates (plain rice, crackers, bananas, applesauce)
- Steamed vegetables
- Non-caffeinated, non-acidic teas
- Electrolyte drinks (if you’re losing a lot of fluids)
- Small, frequent meals rather than large, heavy portions
Prioritize hydration above all.
Comparison Table: Foods to Avoid vs. Safe Alternatives
| Foods to Avoid When Sick | Gentle Alternatives |
|---|---|
| Coffee, caffeinated drinks | Herbal teas, warm water, clear broths |
| Orange juice, citrus drinks | Warm honey water, diluted non-citrus juice |
| Sweets, candies, cookies | Plain applesauce, bananas, oatmeal |
| Soda, fizzy sugary drinks | Still water, coconut water, ginger tea |
| Crunchy snacks, granola, chips | Mashed potatoes, applesauce, soft soups |
| Alcohol | Water, electrolyte solutions, non-alcoholic herbal drinks |
| Milk, heavy dairy | Dairy alternatives or clear soups |
| Fried, fatty foods | Steamed, baked, or poached lean proteins; plain carbs |
| High-fiber whole grains | White rice, refined bread, saltines |
Frequently Asked Questions (FAQs)
Q: Is it true that milk increases mucus when you’re sick?
A: Research indicates there is little scientific evidence that milk increases mucus. Some individuals feel dairy products thicken phlegm or cause more discomfort when congested, so it is a personal decision whether to avoid them during illness.
Q: Should I avoid all foods if I have an upset stomach?
A: You do not need to fast, but stick to bland, gentle foods like banana, rice, applesauce, and toast (the BRAT diet) until symptoms ease. Hydration is even more important than food when you have vomiting or diarrhea.
Q: When is it okay to return to regular foods?
A: Once your appetite, digestion, and throat comfort return to normal, you can gradually add back your usual foods, starting with less spicy, less fatty, and less fiber-rich items. Do this slowly to avoid triggering symptoms.
Q: Does sugar always suppress immunity?
A: High intake of added sugars can impair parts of the immune system, particularly during acute illness. Natural sugars from whole fruits are less of a concern because they come with vitamins and fiber.
Q: Can I drink ginger ale when nauseous?
A: Traditional ginger ale may contain little actual ginger and a large amount of sugar. Instead, try homemade ginger tea or water lightly infused with fresh ginger for stomach soothing effects.
Key Takeaways
- Avoid coffee, alcohol, and sugary drinks when you’re sick—these increase dehydration and can prolong symptoms.
- Skip rough, acidic, and fatty foods if you have a sore throat, digestive upset, or general malaise.
- Bland, hydrating, and soft foods support the body’s healing and keep discomfort to a minimum.
- If in doubt, choose water, soup, and simple grains and reintroduce other foods slowly as you recover.
Always consult a healthcare provider if your symptoms persist, worsen, or if you’re unsure about the right foods for your condition or medications.
References
- https://www.prevention.com/health/a20439569/best-foods-to-eat-when-sick/
- https://www.prevention.com/food-nutrition/healthy-eating/g20483529/foods-that-make-flu-worse/
- https://www.prevention.com/food-nutrition/g20496629/foods-to-never-eat-when-sick/
- https://health.osu.edu/wellness/exercise-and-nutrition/foods-to-avoid-with-flu
- https://www.prevention.com/health/health-conditions/a23549713/doctor-eats-avoid-common-cold-flu/
- https://www.prevention.com/health/a20469206/how-to-prevent-a-cold/
- https://www.prevention.com/health/a20492716/food-fights-colds/
- https://www.prevention.com/food-nutrition/g20498199/foods-you-should-never-eat/
- https://www.webmd.com/cold-and-flu/ss/slideshow-foods-cold
- https://www.prevention.com/food-nutrition/healthy-eating/a20452535/traveling-while-sick/
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