What foods should I avoid when sick?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.When ill stay away from foods that will dampen your immune system and/or create inflammation. Sweets and sweet drinks lessen the white blood cell ability to destroy pathogens. The additives in processed foods cause the inflammatory response. Alcohol strips the zinc, which is necessary for producing white blood cells. These foods will exacerbate your illness and delay recovery.
Immune Suppressors
- Sugary foods: Reduce white blood cell activity by 40% for hours
- Fried foods: Contain advanced glycation end products increasing inflammation
- Processed meats: High sodium dehydrates and nitrates trigger immune responses
Nutrient Depleters
- Alcohol: Depletes zinc and B vitamins essential for immune cells
- Excess caffeine: Causes dehydration impairing lymph fluid circulation
- High-mercury fish: Burdens liver detoxification during illness
Digestive Irritants
- Dairy (for some): May thicken mucus perception though not production
- Spicy foods: Can aggravate sore throats or upset stomachs
- Raw cruciferous veggies: Difficult to digest when energy is low
Alternatives for hydration help maintain water balance without burdening the system. Herbal teas, such as chamomile, provide antioxidants without caffeine. Bone broth supplies electrolytes and collagen to support the growth of fresh tissue. Coconut water serves potassium without sugar. These alternatives will help your body's natural healing processes.
Anti-inflammatory foods actively aid recovery. Ginger tea helps with nausea and reduces inflammation. Cooked mushrooms contain beta-glucans, which help increase the production of white blood cells. Soft fruit, such as bananas, provides energy without placing a strain on the digestive system. These foods work with, not against, the immune system.
Digestion is a concern when your energy is devoted to healing. Choose steamed vegetables over raw salads, as they are more easily digested and absorbed. Oatmeal provides soluble fiber without irritating your gut. Plain rice provides calories; it contains nothing that might irritate the stomach. These gentle foods leave energy available for the immune system to fight.
Read the full article: Top 10 Immune Support Foods for Health
