It’s no fun being sick, but choosing the right foods and drinks can help you feel a bit better. When your body is fighting off an illness, it’s essential to support your immune system with nutrients while also keeping yourself hydrated and comfortable. Here are the best things to eat and drink when you’re feeling under the weather.

Chicken Soup: It’s not just an old wives’ tale; chicken soup really can help alleviate cold symptoms. The warm broth clears nasal congestion, the chicken provides protein, and the vegetables enhance your nutrient intake when your appetite might be waning.

Ginger Tea: Ginger has anti-inflammatory properties that may help with nausea and digestion. Drinking ginger tea can soothe your stomach as well as keep you hydrated.

Hot Tea with Honey and Lemon: Hot tea helps to soothe a sore throat, calm a cough, and keep you hydrated. Honey has antibacterial properties and can also act as a cough suppressant, while lemon adds a hit of vitamin C.

Toast or Saltine Crackers: When your stomach is upset, bland foods like toast or crackers can be soothing. They are easy to digest and can help absorb stomach acid and settle a feeling of nausea.

Bananas: Easy on the stomach, bananas can help restore potassium levels if you’re dehydrated from vomiting or diarrhea. Their natural sweetness may also boost your energy levels when your appetite is lacking.

Applesauce: Applesauce is another gentle option for an unsettled stomach while providing some nutrition from fruit that might be easier to keep down than whole apples.

Popsicles: When solid food is unappealing or difficult to swallow due to a sore throat, popsicles can provide fluid, sugar for energy, and a cooling sensation on painful tonsils or throat tissue.

Rice Porridge or Congee: This simple meal is comforting when you’re sick. Rice porridge is easy to digest, keeps you nourished, and can have other ingredients added for additional nutritional benefits.

Herbal Teas: Certain herbal teas such as chamomile can calm an upset stomach while others like echinacea could potentially support the immune system.

Broths: Vegetable or bone broths offer nutrients with minimal effort for digestion and are great bases for cooking other nutrient-dense foods when you’re ready for more substantial meals.

Remember that hydration is crucial when you’re sick, so don’t forget to drink plenty of water throughout the day. Consulting with a healthcare professional before implementing any dietary changes, especially when sick, is always advisable.