The 11 Worst Foods To Eat When You're Sick, According To Medical Experts

Are you feeling under the weather? Being sick is no fun, and one of the best ways to get better is to eat right. That being said, healthy eating isn't just about what you put in your body, but also what you avoid, and depending on your type of illness, there are certain foods you should steer clear of.

So what foods are we talking about? Well, that depends on your type of ailment, and in this article, we're focusing on acute illnesses — the kind that come on without much warning. Think colds, the flu, a stomach bug, or a sudden bout of food poisoning. If this sounds like you and you want to boost that immune system, you've come to the right place.

We've pulled from our own nutritional therapy knowledge, official health department recommendations, interviews with medical experts, and research studies to find the 11 worst foods to eat when you're sick. Some of these items might surprise you. They may seem healthy or be easy go-tos when ill. However, we'd think twice before consuming them as they can cause more harm than good, and ultimately delay your recovery. So if you're sick and wondering what to eat, keep reading to know exactly what to avoid.

There's a long-standing notion that eating dairy products can exacerbate cold or flu symptoms. The jury is still out as to whether or not this phenomenon is true, but mindset matters. If you think dairy products are making you worse, you may as well avoid them. Plus, milk and milk products have a creamy texture, so it's possible eating them can make it feel like you have more mucus in your system. 

Even if dairy products don't worsen congestion, they can still aggravate your digestion, especially if you're recovering from a stomach bug. The National Institute of Health recommends that people recovering from viral gastroenteritis avoid consuming dairy products because they might not be able to digest lactose, a sugar naturally found in milk. The institute says it can take a month or so for your stomach to heal and return to normal. In the meantime, if those yummy milk products aren't settling well, reach for some dairy or lactose-free alternatives instead.

Who really wants to cook when they're sick? It's far easier to order fast food like french fries or pizza. Unfortunately, fried and greasy foods are difficult to digest, even when you're feeling well. However, when you're sick, your digestive system is already weakened, making it harder to break down these types of foods. When we can't digest food easily, it can make us feel even more sluggish and tired — or make an upset stomach worse.

Consuming fried and greasy foods can also impact your body's ability to fight off infections. When you're sick, your immune system is already working overtime to combat the virus or bacteria causing your illness. Eating foods that are high in fat and calories can divert your body's energy away from the immune system, making it harder for your body to fend off those nasty bugs. Instead of overly oily meals, try opting for light, easy-to-digest foods.

If you have a cold, a cup of coffee might sound like the perfect pick-me-up. But when not feeling well, you should avoid overdoing it with caffeinated beverages like coffee, tea, soda, and energy drinks. 

In an interview with Huffington Post, Dr. Daniel Monti from the Department of Integrative Medicine and Nutritional Sciences at Jefferson Health explains, "If it's more than a mild illness, we want to be careful when we're consuming caffeine because it's dehydrating, it has a mild diuretic effect." So, if your general malaise has you overcompensating with coffee, you might find yourself heading to the bathroom more than usual. And if you're already dehydrated from vomiting or diarrhea, chances are, caffeine will make the situation worse. Without proper hydration levels, your body also won't be able to flush out toxins as effectively. You'll be robbed of electrolytes, leading to potential headaches or fatigue.

Caffeine doesn't have the best track record alongside medications either. An Activa Biochimica Polonica study found that caffeine reduced the effect of antibiotics. If you're fighting a bacterial infection, you want those meds to kick in as quickly as possible. So instead of all that caffeine, try a morning pick-me-up that isn't coffee – who knows, it might even come with immune-boosting effects.

Citrus fruits like oranges, grapefruit, and lemons are known for their high vitamin C levels, but that doesn't always make them the best choice when sick. When you have a sore throat or stomach bug, your mucosal lining might feel a bit raw. If this is the case, acidic food won't feel great going down. Plus, acidic foods can also worsen acid reflux and heartburn, making you feel more uncomfortable. 

If your body can handle it, by all means, go for those sour, tart, and vinegar-based foods. A study in the Journal of Ethnobiology and Ethnomedicine found that fermented foods are known to work wonders for your microbiome, which keeps the human body running smoothly. But if these acidic foods irritate your throat or stomach, we'd cool it for a while. You're already suffering from an illness, so why add fuel to the fire? Choosing foods that are easy to digest can help reduce digestive discomfort and allow your body to focus on healing. More alkaline foods don't have to be boring, either. Spice up your soup with herbs or chicken broth for an extra dose of flavor sans the acidity.

We all love crispy, crunchy foods. The snap of a potato chip in your mouth or the crunch of a spoonful of cereal activates our senses — and not just the taste receptors, either. There is something unusually satisfying about that crackling texture that keeps us coming back for more. But there are times when crunchy snacks should take a backseat to softer foods.

Foods like potato chips, granola, and crackers have a hard texture and rough edges. Although these food items are normally fine, they can irritate your throat when you're sick. This can make a sore throat even more painful and can potentially cause further inflammation. Additionally, if you have a cough or respiratory infection, eating hard and scratchy foods might trigger coughing fits, making it harder to rest and recover. It's best to stick to soft, easy-to-swallow foods when you're ill to avoid any unnecessary discomfort or irritation. Opt for something delicious yet soothing like tea, soup, or frozen juice pops.

Artificial sweeteners such as aspartame, saccharin, and sucralose are in a whole host of diet foods and sodas. They won't contribute much to your calorie count — or your immune system for that matter. Artificial sweeteners are known to suppress the production of white blood cells, which are responsible for fighting off infections. A study published in the International Journal of Zoological Research found that consumption of aspartame led to a decrease in the number of white blood cells in mice. While there is limited research on the effects of artificial sweeteners on the immune system in humans, we'd err on the side of caution when sick.

To top it off, the negative effects of artificial sweeteners aren't limited to the immune system. The National Institute of Health reports that some artificial sweeteners can cause digestive issues, such as bloating, gas, and diarrhea. These symptoms can worsen when you're already feeling unwell, making it even harder for your body to recover. Mind you, not all artificial sweeteners are created equal. Some, such as stevia and monk fruit, are considered natural and generally safe. But overall, if you're craving some sugar, stick to nature's candy. Options like honey or fruit not only provide a sweet taste but can also offer nutritional benefits, such as antioxidants and vitamins. Plus, there's nothing quite like a warm cup of tea with honey to soothe that aching throat.

Do you drizzle hot sauce on just about everything you eat? We feel you. Hot sauce can become quite an addictive condiment and complements everything from eggs to enchiladas. But there are times when you should probably forgo that fire.

When you have the flu, OSF HealthCare physician Dr. Khan recommends avoiding spicy foods and trying to "eat healthy things that are easily digestible and not irritating to your stomach." Unfortunately, after any stomach infection, your gut will likely be sensitive for some time. An Alimentary Pharmaceutical and & Therapeutics review showed that people with stomach infections were more likely to suffer from indigestion and irritable bowel syndrome, even after the initial infection healed. And when you're stomach is on the fritz, the last thing you want to do is set it on fire.

Turn down the Tabasco sauce and set aside the spicy peppers until your stomach is back to 100. Don't worry, those fiery foods will be there when you're ready, and luckily, you can store hot sauce much longer than you might realize.

We've all heard the adage, "You are what you eat." But nowadays, nutritionists take it one step further by saying "You are what you can digest." It makes sense, considering an estimated 70-80% of our immune cells live in the gut, per Nutrients. So, if we are to protect our health and speed up recovery, we need to support digestion, and subsequently immune health. One way to do this is by avoiding highly processed foods. Think anything in a package or with an ingredient list that rivals a CVS receipt.

Highly processed snacks are designed to be addictive, but are they really all that bad? Well, a Nutrition and Cancer report found that highly processed foods contributed to both leaky gut and inflammation, two bad buzzwords in health communities. If you're wondering exactly what this means, a leaky gut is just as it sounds. The gut lining becomes weak and permeable, allowing toxins to escape into your bloodstream rather than be filtered out of your body. Inflammation, on the other hand, is a necessary biological response and can help us heal, but too much overwhelms our bodies. Eating highly processed foods only adds to this stress, so if you can say no to the Oreos and the Cheetos, you'd be doing your body — and your immune system — a big favor.

When you were sick as a kid, you might recall your parents popping open a can of Sprite. They said it would give you energy and calm a stomach ache. Although we're not sure about the validity of these claims, we think there are better options out there because Sprite's sugar content is far higher than we'd recommend, especially when sick. The same goes for other sodas, sweetened juices, and candy.

When sick, your body produces cytokines to protect itself. These cytokines scavenge the body to fight pathogens and control inflammation. In the right amounts, this is a good thing and a sign your immune system is functioning properly. But when you throw excess sugar in the mix, things go awry. Frontiers in Immunology reported that sugar increases pro-inflammatory cytokines, sending your immune system into overdrive. Those immune cells could be fighting off that cold, but instead, they're busy responding to the copious amounts of sugar you just ingested.

Sugary foods have negative effects in the short term, but they also can cause more health problems down the line. Dr. Hu, a professor of nutrition at the Harvard T.H. Chan School of Public Health, says that added sugar is linked to "higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease." All the systems of your body work together. So, if you want to bounce back quickly and prevent future illnesses, steer clear of the sugary stuff. 

High-fiber foods are generally considered healthy, so you might be shocked to see this on our list. However, they're not always a great choice when sick, particularly if you're recovering from a stomach bug or food poisoning. This is because fiber-rich foods take more energy and time to digest than other carbohydrates, which can put additional strain on your already weakened digestive system. Medical News Today reported that eating more high-fiber foods than your stomach can handle may lead to bloating, gas, and diarrhea, which can exacerbate your illness symptoms.

Oats, broccoli, leafy greens, and lentils are just some of the high-fiber foods you might want to avoid temporarily. Instead, save that energy to fight off the illness and opt for blander foods with lower energy output. The BRAT diet (Bananas, Rice, Applesauce, and Toast) consists of good binding foods, meaning they can make your stools firmer without all the fiber. It's not a long-term solution, but can bring support in the interim. Just don't forget to gradually increase your fiber intake as your digestion improves. 

Can a shot of whiskey cure a cold? In a USA Today article, hot toddies were put in the hot seat to answer this very debate. The doctors questioned agreed that the combination of tea, lemon juice, and honey is helpful — but alcohol, not so much.

Eric Ascher, a family doctor at Lenox Hill Hospital explained to USA Today that "Alcohol causes many changes to occur at a cellular level in our body. When our body is fighting illness, adding another variable like alcohol is not encouraged. We prefer to filter the toxins already in our body when we are ill and not add unnecessary excess." An Alcohol Research & Health report backed up this claim. It stated that alcohol suppresses several branches of the immune system, both directly and indirectly. This leads to more infections, not less. So save the boozy beverages till you're feeling in better spirits.

How did we develop this list of the worst foods to eat when you're sick? First, we had to define what sick meant. There are many types of illnesses, but for this article, we narrowed it down to acute infections. Those can be viral or bacterial, including a cold, flu, respiratory infection, or food poisoning. You might suffer from symptoms like a cough, runny nose, upset stomach, fever, or fatigue. 

Then, we had to determine which foods would aggravate these symptoms or delay overall recovery. To find these foods, we pulled from our knowledge of nutritional therapy. We also searched for recommendations from interviews with doctors and nutritionists as well as official websites like the National Institute of Health, the National Health Service, and Hopkin's Medicine. Furthermore, we reviewed scientific studies to back up these claims.