Feeling Under the Weather? Here’s What to Eat to Support Your Body
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I feel as though the last couple of years have been one sickness after another. Maybe it’s just the nature of having young kids, or maybe it’s the whole world post-pandemic, but all I know is my immune system has been WORKIN’.
If you have read this blog for a minute, you know I am a big fan of supporting your body through nutrient-dense food. And when dealing with sickness, that is even more important! Here are some of my favorite foods that will help nourish your body and support your immune system when you’re feeling sick!
Related Reads:
What Does Your Body Need When You’re Sick
Before we get into exactly what foods you should eat when you’re sick, let’s first think about what your body needs to support its immune system. This will give you a general guideline of things that can makeup a healthy diet when you're feeling sick-
bland- usually when you’re sick, you have minimal appetite or an upset stomach. This is because rather than digesting food, your body is wanting to focus that energy on healing and getting better. Sticking to bland foods usually are just more appetizing in general when you’re feeling sick. This includes things like bananas, rice, applesauce, and toast (aka the BRAT diet).
nourishing- as always, we want to pack a nutrient punch with the things we are eating. This is just as important (if not even more so) when you’re sick. Your body is trying to heal and get better, which requires extra nutrients.
easy to digest- as I said before, when you’re sick, your body wants to heal. Not focus a ton of energy on digesting foods. Stick with easy-to-digest food to avoid any discomfort with hard-to-digest foods
protein rich - there has been a lot of research that shows eating adequate amounts of protein while you’re sick can shorten the length of time you deal with an illness 👏
Related Reads:
Best Foods to Eat When You’re Sick
I believe food really can be medicine. It can also be the very thing that makes you sick in the first place. These are foods that not only help strengthen your body, but provide dense nutrients, minerals, and vitamins— all things that make up a perfect home remedy when dealing with illness!
Bone Broth
I’m a big fan of bone broth over here. Even more so when sick!
Not only is it rich in protein and minerals, but it is easy to drink when you’re feeling sick. I love making my own bone broth from chicken bones, herbs and spices, and a little apple cider vinegar. I love using bone broth to make nutrient-dense soups like classic chicken noodle soup or throwing in some veggies for a nourishing vegetable soup.
But if you don’t already have some made when you get sick, cooking is often the last thing you want to do. These are some of my favorite store-bought broth brands to keep on hand:
Perfect Supplements Bone Broth Powder- Seriously the easiest way to have bone broth without cooking bones for 12+ hours. All you do is mix a scoop with hot water and add some seasonings and you’re good to go! I also love adding a scoop of the powder to soups, stews, or when I am cooking rice for added protein.
You can use code KAELYN10 for 10% off your Perfect Supplements order 🎉
Fond Organic Chicken Bone Broth- One of the highest quality bone broths i’ve tried and I love that they practice regenerative farming. This is also something great to purchase as a gift for a sick friend or postpartum mama!
Chicken Congee
This was something that I discovered through my favorite postpartum meal delivery service. It is a warm chicken and rice dish that is soft, nourishing, and rich in protein and minerals. All the things your body needs when sick (or recovering from childbirth haha)!
It’s like a heartier version of chicken noodle soup and it is my FAVORITE! You can get it pre-made to keep on hand in the freezer (what I do!), or you can make your own. Some recipes call for jasmine rice, while others use wild rice-- I say pick one with whatever you've got on hand!
Mama Meals is the delivery service I have used postpartum (and even put in another order 8 months postpartum) and really loved! 10/10 recommend for postpartum mamas— or like me, those mamas that like having some nourishing, pre-made food on hand at all times!
If interested in trying them out, you can use code KAELYN for $20 off your order of $200+.
Mineral Rich Drinks
Hydration is so important while you are sick! Especially if you are running a fever. These are some of my favorite mineral-rich beverages to drink:
coconut water
herbal teas
hot water and warm liquids can help open up sinuses and support upper respiratory infections. Plus, herbal teas are packed with minerals and nutritional value compared to a glass of plain water. It's a quick and easy healthy upgrade!
smoothies
I love throwing frozen fruit, fresh spinach, collagen powder (for amino acids), and acerola powder (for additional vitamin c) together for a nourishing smoothie!
LMNT
I love this electrolyte drink because it is full of magnesium, potassium, and sodium— the ultimate electrolyte trio! I have tried some other popular electrolyte powders and feel like none mix as well as this one. (You can get a free sample pack when you order here 🎉)
Bananas
They are soft, easy to digest, rather bland, and packed with minerals. They can make for a good source of nutrients when you don’t feel up to eating!
Eggs
Eggs are full of vitamins, minerals, protein, and heathy fats. They are also something quick and easy to cook up when you’re not feeling great!
(check this post out if you’re curious about what all the different egg labels and classifications mean)😢
Popsicles
I love making these on my own during the summer- or whenever we are feeling sick and under the weather! The coolness can be soothing to everything from sore throat pain to a fever.
Simply add some juice and coconut water, or an electrolyte mix, (and maybe some fresh fruit slices if you have them on hand) and put them in a DIY popsicle mold in the freezer. So easy and a cleaner option than most other options you would find at that grocery store!
This is also a great way to support hydration in your little ones!
Honey
Bee products can be amazing while you’re sick! Honey, bee pollen and bee propolis all have anti-fungal, antiviral, antimicrobial, and anti-inflammatory properties naturally! They are also a great source of antioxidants and minerals— all things that help to support your body in fighting illness!
Bone Marrow
For a long time I was a little squeemish about bone marrow. But about a year ago, I was cooking bones for bone broth and tried is— 10/10. It’s rich and hearty and full of health-supporting amino acids. I love spreading it on top of sourdough toast, or mixing it into broth for added nutrients!
Ginger
Another source of anti-inflammatory compounds is fresh ginger. An added bonus is it can help you clear your sinuses and congestion- one of the most annoying flu symptoms to me. I love making homemade ginger shots to support my immune health and energy levels as soon as I start feeling illness creep in 👏
Yogurt
Got a stomach bug? Yogurt with live, active cultures (check the label!) are amazing for your gut microbiome and can help introduce good bacteria after illness. I usually buy an organic greek yogurt or skyyr because, per serving, they are a bit higher in protein.
Ramen
As if i didn't need another reason to love ramen. And i may even argue it being the best soup for cold and flu season. That's because it is easy to make and so versatile.
I love throwing just about anything and everything into ramen- some leftover rotisserie chicken, chopped veggies, soy sauce, hot sauce, a shot of fresh lime, a yolky egg, some egg noodles, and a splash of coconut milk (literally anything i have on hand lol)- all can make a delicious brothy soup that is full of nutrients you need on sick days.
During this cold and flu season I had a newborn and tried to avoid illness as much as possible. But next time, these will be some of the things I bring over to a sick friend or when they have sick kids-- cause all mamas know, when the kids are sick, everything kind of shuts down 😅 And sometimes a warm bowl of soup-- or some nourishing snacks-- can make everyyyone feel better!
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