What’s extra, soup is comparatively straightforward to eat—you’ll be able to sip it and the rooster and greens are all smooth and simple to chew—so it’s a great way to eat a wide range of filling vitamins, together with protein and fiber, that may be robust to get down in any other case.

5. Spices, seasonings, and different flavor-boosters

Chilly, flu, COVID, and even allergy signs can weaken your senses of style and odor and tank your urge for food. This generally is a actual catch-22: Getting the vitality and vitamins you want is a vital a part of restoration—however who desires to eat meals they’ll’t take pleasure in?

That’s why Cara Harbstreet, MS, RD, a dietitian based mostly in Kansas Metropolis, Kansas, recommends including as a lot taste to your meals as doable by way of spices and seasonings. Realizing that your meal will style nice makes it extra thrilling and palatable, which inspires you to have greater than a chunk or two. For those who’re in a position to soak up extra nutrient-rich meals, that’ll solely help your therapeutic course of, Harbstreet says.

Want some spice inspo? Sure sorts—together with cinnamon, chili pepper, turmeric, cloves, black pepper, curry powder, and fenugreek—have been used for medicinal functions in varied cultures for hundreds of years, and increase the flavour of a complete bunch of dishes: Sprinkle some cinnamon in your morning oatmeal, add turmeric to your rice, or shake black pepper into dressings or marinades. And when you’re a type of individuals who robotically double (or triple) the quantity of garlic referred to as for in any recipe, you’ll be completely happy to know that analysis suggests an energetic compound in it might help your immune system in doing its job—and it might even include some anti-inflammatory advantages, Holli Ryan, RD, a dietitian in Pompano Seaside, Florida, tells SELF.

In fact, feeling sick can imply many various issues; when you’re nauseated or have an upset abdomen and robust flavors appear to be they’ll make issues worse, you’ll be able to skip this one.

6. Bananas

Whereas flavorful meals can typically assist tempt you to eat while you’re feeling icky and your style buds are all out of whack, bland meals may be the higher guess when you’re struggling by way of sure digestive signs. For those who’re coping with diarrhea, a BRAT food regimen—together with bananas, broth, rice, applesauce, and toast—might assist soothe your churning abdomen and bulk up your poop, since these meals are low in fiber and usually straightforward to tolerate, per the US Nationwide Library of Medication. Bananas are significantly nice as a result of they’re wealthy in potassium, an electrolyte that you could be be working low on when you’re dehydrated. They’re additionally smooth, which suggests they go down straightforward when you’re coping with a sore throat alongside along with your GI troubles.

7. Oatmeal

For those who really feel congested or have a sore throat, meals that require a ton of chewing may be a no-go, however an all-liquid food regimen most likely received’t be hearty sufficient that can assist you kick that chilly—and let’s face it, most of us aren’t happy by ingesting juice and smoothies alone. That’s why Ryan recommends oatmeal as a fast and easy-to-swallow meal thought.