Whether I’m struck down by a migraine or battling through a three-day flu, the only meal I ever tend to crave is good old-fashioned Vegemite toast. While not the most ideal plate from a nutritional standpoint, sometimes getting in a few bites of anything is a win worth celebrating. 

Because most experts will tell you, fueling our bodies when we’re feeling under the weather is more than just important; it may be the key to beating our symptoms altogether. 

Of course, certain ailments can make keeping food down particularly challenging, such as a bout of nausea or an inflamed throat. Regardless, here’s what experts recommend filling your plate with depending on your type of illness.

What to eat with a cold or flu

For many people, the worst part of being struck down with COVID-19 in 2022 was not the sore throat or full-body fever; it was the temporary disappearance of their sense of taste and smell. 

Often the first things to go when dealing with a cold or flu, finding ingredients and meals that won’t aggravate symptoms, can be particularly challenging. If plain buttered toast is all you can stomach, don’t fret. Stick to foods that are nourishing, yet comforting when battling cold and flu symptoms, such as soups and broths, rice, jelly and cereal. 

If you can’t get past the discomfort of a sore throat, warm tea with honey or soup can be extra soothing. 

What to eat with a stomach bug

We’ve long been told that the BRAT diet (bananas, rice, applesauce and toast) is the way to go when facing a stomach bug, but does this advice check out? While it’s common to not feel overly hungry or thirsty when you’ve got gastroenteritis, it’s important to try to get some soluble fibre into your diet – in small doses – to help firm up loose stool. The American Gastroenterological Association recommends starchy, bland options (yes, that means the BRAT diet!), and to avoid anything too high in fibre, such as fruits, nuts and veggies, as they can be too taxing on the digestive system in its weakened state. 

It’s also important to maintain hydration with water, coconut water or electrolytes, but do so sparingly, taking small sips rather than gulps.

What to eat with constipation

Just as hydration is key to supporting your body through bouts of diarrhea and vomiting, it’s just as crucial when you’re constipated. Warm drinks can help stimulate a bowel movement, as per the advice of the National Library of Medicine.

Other helpful snacks to get things moving are fruits high in fibre, such as prunes. 

There is also evidence to suggest that olive oil softens stool and eases constipation.  

8 foods to supercharge the immune system

Blueberries

While all berries have been linked to health benefits, a particular flavonoid found in blueberries is said to contain immunity-boosting properties. One 2016 study found that the flavonoid, known as anthocyanin, plays an essential role in supporting the respiratory tract’s immune defence system. The study found that participants who enjoyed a blueberry-rich diet experienced far fewer upper respiratory tract infections, or common colds, than those who did not.

Turmeric

Known as the ‘golden spice’ (for its vibrant colour and health-boosting properties), turmeric is commonly used in cooking and some alternative medicine. Containing bioactive compounds with medicinal properties (namely curcumin), Turmeric has anti-inflammatory and antioxidant properties, making it a key ingredient in warding off illness.

Kefir

Kefir is a type of fermented milk drink that contains live cultures of bacteria. Packed full of probiotic goodness, kefir has been linked to several immune system benefits. A 2017 study found regular consumption of kefir can help with reducing inflammation, increasing antioxidant activity and fighting against harmful bacteria.

Spinach, kale and other leafy greens

Anything vegetable containing flavonoids, carotenoids, vitamin C and vitamin E is a great one to reach for when fuelling the body against illness, and luckily for us, spinach is packed full of all 4 essential nutrients. Vitamins C and E help support the immune system and can even reduce the duration of common cold symptoms, according to some research. 

Yoghurt

Similar to Kefir, eating the fermented goodness found in yoghurt, in particular Vitamin D and live cultures, is an excellent way to stimulate the immune system. Of course, it’s important to stock our fridge with brands low in added sugar and preservatives, opting ot sweeten the breakfast staple with honey and fruit instead.

Dark chocolate

Though leafy greens and spices are definitely effective when it comes to boosting the immune system, they aren’t always the first thing we reach for to satiate our cravings. The good news is that dark chocolate, rich in an antioxidant called theobromine, can be just as beneficial in the body’s fight against free radicals and illness. Still, dark chocolate is comparably higher in calories than the other foods on this list, so practice moderation when incorporating it into your diet. 

Citrus fruits

If there’s one thing synonymous with most citrus fruits, it’s vitamin C. Oranges, grapefruits, tangerines, lemons, and limes contain high levels of vitamin C, an essential nutrient known to fight infection by increasing your white blood cells. Luckily for us, citrus fruits are well in season during Australia’s cold, flu-ridden months, so it’s not hard to find good quality citrus fruits on every corner. 

Garlic

A long-practised remedy in many households, the notion of eating garlic to ward off the common cold (and other illnesses) has been supported by recent research. In one review, participants taking a placebo in place of a garlic supplement recorded more than double the number of colds than those taking the supplements. 

Already sick? Try this expert-backed smoothie to speed up your recovery

According to the Physicians Committee for Responsible Medicine, this nutrient-packed smoothie could be your secret weapon to warding off illness this winter. 

Add to a blender:

• 1 peeled orange
• 1 cup grapes
• 1 peeled banana
• 1 cored pear
• 1 cup soy, almond, or rice milk
• 2 cups fresh kale or spinach
• ice cubes (optional)