Foods to eat for breakfast if you are sick

Foods to eat for breakfast if you are sick

When you find yourself having to manage flu or constipation , what you eat is crucial , not so much in terms of healing, but rather to mitigate the symptoms of malaise and strengthen the debilitated body.

All meals are relevant, including breakfast which , despite being the most important of the day, is often underestimated. Even in the early morning, however, there are foods that can make the situation worse and others that instead help you feel better and recover faster.

What to eat for breakfast when you are sick

  • Cereals fortified with grapes
  • Oatmeal With Nuts
  • Broth
  • Scrambled eggs and toast
  • Fruit juice

Cereals fortified with grapes

When you don’t feel well, you should choose breakfasts that are easy to prepare .

For example, cereals do not require great effort since you just need to pour them into the cup together with the milk and they are absolutely suitable for those who are not completely fit. Especially the fortified ones are ideal , in which minerals and vitamins are added , especially D which helps strengthen the immune system .

Cereals can be combined with fruit . Particularly recommended are grapes , which in addition to providing important hydration are also a natural source of beneficial antioxidants and other polyphenols that help protect the health and functioning of cells .

Furthermore, resveratrol , a polyphenol found in grapes, can positively influence immune function.

Oatmeal With Nuts

Warm and tasty, oatmeal is an excellent food choice if you are constipated since thanks to the presence of a type of soluble fiber called beta-glucan , oats are easy to digest , help intestinal regularity and, according to one study appearing in September 2017 in the ‌International Journal of Molecular Sciences, supports blood sugar management and immunity, and helps reduce bad cholesterol levels .

To add flavor to the oatmeal, mix in some chopped nuts , which boast a number of nutrients needed for healthy immune function such as vitamin B6 , alpha-linolenic acid , an essential omega-3 , copper , and manganese .

Additionally, walnuts and oats both contain prebiotic fibers that help maintain a healthy gut and strengthen the immune system .

As an alternative or added to walnuts, bananas , peanuts and flax seeds are also excellent 


The idea of ​​having broth for breakfast may seem strange but this food is great if you are recovering from an upset stomach or the flu. In fact, chicken , beef or vegetable broth provide hydration and precious electrolytes such as sodium and potassium , bridging the loss of fluids that usually occurs through fever , diarrhea and vomiting . Proper hydration is essential for a speedy recovery because water keeps body temperature under controlinternal, carries nutrients in the blood and helps to purify.

Also, staying sufficiently hydrated activates your skin and mucous membranes to block more bad bacteria from entering your body and reduce nasal irritation .

Scrambled eggs and toast

In addition to being quick to prepare, scrambled eggs provide many essential nutrients such as vitamin D , choline and protein , which are often lost when you are inactive for a few days, such as happens if you get stranded by the flu.

If the belly is the problem, it is better to combine scrambled eggs with a source of carbohydrates such as wholemeal or sprouted bread. Doing it with toast is the most immediate choice, but croutons are also excellent.

Fruit juice

Drinking juice or a fruit smoothie in the morning helps rehydrate the body tried by the flu and if fresh it can also help soothe a sore throat .

As far as ingredients go, oranges are a great option because they’re high in vitamin C and hesperidin , a plant compound found mostly in citrus fruits that helps reduce inflammation and support blood vessels .

Oatmeal, turmeric , ginger berries or other fruit can also be added to the orange juice .

What to avoid for breakfast when you are sick

  • Coffee
  • Yogurt
  • Sweets


While some breakfasts can help the healing process, other foods may make you feel worse. The first of these is coffee , which while it initially gives the illusion of making you feel better, it does not provide the nutrients you need to get in shape and can exacerbate any gastrointestinal problems.

Also, caffeine is dehydrating and this makes it even worse.


This food is not recommended especially in case of cough and phlegm because it could worsen the symptoms.


Whether it’s a cinnamon biscuit , a slice of cake or a brioche it makes no difference, desserts should be set aside when recovering from a debilitating period because they do not provide any nutrients to help heal . Additionally, the added sugar causes inflammation in the body and does not support the immune system busy with the difficult task of fighting off an infection.

Here are some low-carb smoothies.

These are some protein breakfasts with few ingredients.



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