Happy Wednesday, everyone!  Sick Day? How to Stay Nourished While You Recover

When you’re feeling under the weather, your body shifts into a healing mode. This requires the right fuel so that you can feel as well as possible as quickly as possible. While your appetite may disappear or your energy may plummet, staying nourished is essential to recovery. Gentle, nutrient-dense foods can ease your symptoms, support your immune system, and help you to bounce back faster.

This is why many people turn to customer favorites from Broth Masters, which include deeply nourishing bone broths explicitly designed for healing and comfort. But broth isn’t your only option, especially when you’re taking a sick day. Here are some of the best foods to eat on a sick day when you want to feel better, but your stomach may not always be up to the task.

Bone broth. The ultimate six-day staple bone broth is rich in minerals, collagen, amino acids, and gelatin, all of which help to support immunity and gut health. The warmth also soothes sore throats and congestion, and they’re made with slow-simmered bones, fresh vegetables, and anti-inflammatory herbs. This makes them an ideal go-to when eating feels like a chore. Sip it plain or use it as a base for a light soup with soft veggies and noodles.

Simple grains. When your stomach is feeling sensitive, bland carbohydrates like white rice, plain toast, or oatmeal can offer energy without irritation. These foods are easy to digest and help to stabilize your blood sugar when you’re not overeating. Adding a little cooked rice to your bone broth, for example, can add a more filling option that’s still gentle on the stomach.

Steamed veggies. Once your appetite starts to return, lightly steamed vegetables like carrots, zucchini, and sweet potatoes are excellent choices. They are easy on digestion, provide essential vitamins like A and C, and contain fibre to keep your gut balanced. Avoid raw veggies at first if you can, as they can be harder to process when you’re sick.

Bananas and applesauce. Bananas are high in potassium and easy to eat even when you’re nauseous or fatigued. Applesauce, especially unsweetened, offers you a source of hydration and gentle fibre. Together, they make a simple snack that won’t upset your system, and they’re both part of the classic BRAT diet. This is often recommended for recovering from stomach bugs.

Herbal teas and hydrating fluids. While not a food, staying hydrated is one of the most essential parts of recovery when you’re on a sick day. Herbal teas like ginger, chamomile, and peppermint can ease nausea, relax the body, and help to reduce inflammation. If you’re tired of sipping plain water, try a splash of lemon or a spoonful of honey for soothing benefits.

When you’re sick, your body needs nutrients, and even if you’re not up to the task of eating, you do need to have something gentle to help your body to keep going. Pair a yummy broth with simple Whole Foods and lots of fluids, and you’ll be giving your body the best that you can while you’re not well.  With flu season here again, it’s time to stock up on these ingredients and keep your pantry full just to be safe!

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