No one wants to get to get sick, but with winter in full swing now, it seems almost impossible to avoid! I know that when you’re sick, it can be extra hard to find the energy to make sure you’re nourishing your body. However, it’s so important to be eating the right foods in order to help you feel better and recover quicker.

Here’s some foods to include in your diet when you’re under the weather:


Broths are amazing when you’re sick as they provide a source of fluid and electrolytes, keeping you hydrated – this is especially important if you’ve been losing a lot of fluids. Drinking a hot broth may also help to relieve sinus congestion. Broths are rich in nutrients and collagen, but are easy on your digestive system!

Chicken soup

Chicken soup has always been a go-to meal in my family for when any of us are sick. It’s an easy, warming source of energy, protein, vitamins and minerals that your body will need in order to recover from illness. Similar to broths, chicken soup is great for supporting rehydration, due to the fluid and electrolytes, and may help reduce sinus congestion. Chicken also contains an important amino acids which may assist in recovery.


Ginger is great for when you’re feeling under the weather! Not only is it a comforting, warming flavour, but it also has antimicrobial, anti-inflammatory and antioxidant properties. Ginger may help to prevent colds, soothe a sore throat and reduce congestion and inflammation. It’s also effective in relieving nausea.

            Tip: use fresh ginger in cooking or brew a few peices in hot water to make a ginger tea (I like to add honey to mine for extra throat soothing benefits!)


Speaking of honey, it has antibacterial properties and may stimulate the immune system, so it may be effective in reducing the amount of time you are sick! Honey can also soothe a sore throat.

            Tip: Manuka honey with a high MGO concentration has stronger antibacterial effects and therefore may be more effective at reducing symptoms.


Garlic has many benefits. It has been shown to have antibacterial, antifungal and antiviral effects, and may be effective in reducing the severity and length of illness. Include fresh garlic in your cooking as much as possible to reap the benefits.

Vitamin C rich foods

Foods such as kiwi fruits, strawberries, lemons and oranges, as well as leafy green vegetables like spinach are rich in vitamin C. Vitamin C is an antioxidant that supports the function of the immune system. Including extra vitamin C in your diet may help reduce the length of illness.


Berries contain antioxidants known as anthocyanins. Antohocyanins not only give berries their amazing blue or red colour, but also have strong anti-viral, anti-inflammatory and immune-supporting properties. This makes berries a great food to include when you’re down with the cold or the flu.



Salmon is an amazing source of protein and omega-3’s to have when you’re feeling unwell. Protein is essential for your body to recover, while omega-3’s play an important anti-inflammatory role which may aid your immune system. Salmon is also a great source of vitamins and minerals, like vitamin D, which is needed for proper immune function.


At the end of the day, the most important things you can do when you’re sick are resting, nourishing your body, and staying hydrated. Stay warm everyone!