When you're sick, you don't always know what you're must eat or not.
However, food plays an important role in healing.
Some foods will speed up your recovery and others, on the contrary, can make you even sicker.
It all depends on your symptom.
Here are the foods to eat and avoid when you are sick:
If you have diarrhea from gastroenteritis or a meal that definitely didn't do your digestive tract any good, try the B.R.C.P. diet.
This diet was designed by Dr. James Lee, a gastroenterologist at St. Joseph's Hospital in Orange, California. According to this expert, "diarrhea can be caused by several diseases, such as Crohn's disease or colitis".
But be careful, if the symptoms of diarrhea persist for more than 15 days, consult your doctor. The same applies if there are signs of dehydration or if the diarrhea is accompanied by fever, blood loss, severe pain, or severe nausea and vomiting.
Favourites: according to Dr. Lee, the recommended foods are bananas, rice, applesauce, and toast (this is the B.R.C.P. diet). He also recommends oatmeal, steamed potatoes, crackers, and baked chicken or turkey (but without the skin).
Foods to avoid: sweets and sugar-free chewing gum that contain sorbitol or synthetic sweeteners, to be avoided. Why ? Because these components are not digestible and can even cause diarrhea.
Foods that cause bloating are also to be avoided:onions, apples, broccoli and varieties of cabbage and beans.
Dairy products can also make diarrhea worse, as can alcohol and caffeine.
Constipation is caused by a diet not rich enough in whole grains (they are high in fiber), fruits, and vegetables — foods that stimulate digestion. "The daily fiber intake for an adult is between 25 and 30 g," says Dr. Lee.
Favourites: whole grain breads, nuts (walnuts, hazelnuts, etc.), beans, prunes, oats, flax seeds, broccoli, pears, and apples.
Drinking 6 to 8 glasses of water a day also aids digestion, according to Dr. Lee.
Foods to avoid: chocolate and dairy products. Medications can also make constipation worse:iron supplements, some pain relievers, some blood pressure medications, and some antidepressants.
When you are nauseous, eating anything can seem impossible. But, did you know that if we choose what we eat well, we can control the level of stomach acid in our digestive tract and soothe the discomfort?
"As a rule of thumb, eat small portions and choose a low-odor diet," advises Dr. Lee.
Favourites: according to Dr. Lee, crackers and pretzels can relieve nausea, as can toast and cereal (in small amounts). Ginger or lemon teas, lemon wedges (fresh or frozen), and peppermint also have soothing properties for nausea.
Foods to avoid: fatty, spicy or oily foods can make nausea worse. The same goes for caffeine, alcohol, and soft drinks.
Dietician-nutritionist Lauren Slayton, author of Little Diet Book , informs us that several foods can coat the throat with a protective layer and soothe the pain of a sore throat.
Favourites: Mix Manuka honey (known for its restorative properties) with warm peppermint tea (known for its analgesic and anesthetic properties). If you don't have Manuka honey, you can find it here or in organic stores.
Foods with a soft or creamy texture are also soothing:i.e. soups, purées, yogurt, scrambled eggs, custards and pastry creams.
Foods to avoid: avoid hot liquids and foods with a rough texture, such as crisps, nuts and muesli.
Acidic juices made from raw fruits and vegetables—just like orange juice, grape juice, and lemonade—can also irritate a sore throat.
Dietary choice for muscle soreness is closely tied to the cause of the pain, according to Dr. Kristine Arthur, resident physician at Orange Coast Medical Center in California.
“Generally, foods high in magnesium or calcium can relieve muscle pain,” she says.
Favourites: Foods high in magnesium include nuts, bananas, beans, avocados, and leafy greens (endives, cabbage, etc.).
Foods high in calcium like canned salmon, yogurt, dark green leafy vegetables (i.e. spinach, lettuce, etc.) and calcium-fortified orange juice can also reduce muscle cramps and pain.
Foods to avoid: According to Dr. Arthur, all foods that can dehydrate can make muscle pain worse — especially alcohol and caffeine.
Dehydration is a leading cause of headaches, according to Dr. Arthur.
That's why, when you have a headache, it's a good idea to start by treating the dehydration and seeing if that relieves the pain.
Favourites: Water and other liquids are a safe bet. “Drink 1 liter of water and wait 20 minutes to see if it gets better,” says Dr. Arthur.
Caffeine is known for its dehydrating effects. But, paradoxically, it can also hydrate if you drink it in small doses. "Be sure to drink 1 glass of water for every cup of coffee or tea you drink, to avoid dehydration," advises Dr. Arthur.
Foods to avoid: Artificial sweeteners, monosodium glutamate (a flavor enhancer found in many foods, such as soy sauce, and Chinese and Japanese food, for example), most cheeses (because they contain tyramine), chocolate, red wine, cold meats, and dried fruits.
Monosodium glutamate is transformed into glutamate by our body. It's a neurotransmitter in the brain that has exciting effects on the body, says Dr. Arthur.
As for tyramine, it increases blood pressure, which can also cause a headache.
Usually, ear infections are accompanied by other symptoms. "That's why they're not tied to any particular food," says Dr. Arthur.
On the other hand, it is noted that otitis often appears at the same time as infections of the respiratory system. Therefore, foods that facilitate decongestion will also relieve ear infections.
Favourites: clear liquids and chicken soup decongest by loosening the mucous membranes of the nasal passages.
Omega-3 fatty acids found in salmon and tree nuts decrease inflammation.
Finally, dark green leafy vegetables (spinach, lettuce, etc.), berries, and citrus fruits boost the immune system, according to Dr. Arthur.
The best foods: dairy products thicken mucous membranes and aggravate congestion (with the exception of yogurt, which contains probiotics).
“Also avoid processed foods and prepackaged food products,” says Dr. Arthur. Why ? Because they aggravate the inflammation and lengthen the healing time. »
A rash can be a symptom of an allergy, says Dr. Arthur. “Keep a detailed diary of everything you eat to find a link to a food that would cause a rash. »
Favourites: there are several foods that play an important role in skin health, according to Dr. Arthur.
These are mostly foods high in protein, foods that contain omega-3 fatty acids (for example, fatty fish like salmon or sardines), walnut oil, and linseed oil.
According to Dr. Arthur, “Since skin is made up of protein, a high protein diet is necessary for skin protein synthesis. »
Foods to avoid: there are several foods that commonly cause itching. These are mostly nuts, chocolate, fish, tomatoes, eggs, berries, soy, wheat, and milk, according to the book by dermatologist Debra Jaliman. You can find his book at your bookstore or buy it online here.
When you have a cold, one of the most unpleasant symptoms is surely when you have a constantly runny nose.
Besides enjoying the beneficial vapors of a nice hot shower, dietician Lauren Slayton suggests drinking hot tea — it won't stop the flow right away, but the tea will relieve you and help you heal faster.
Favourites: try ginger tea, suggests Slayton. Ginger has antioxidant and anti-inflammatory properties that help you recover from your cold faster than if you left it untreated.
"Cider and lemon water are also good treatments," adds Slayton.
Foods to avoid: spicy foods, just like alcohol, can cause an immediate runny nose (which can alternatively turn into nasal congestion).
A cold, flu or sinusitis can irritate and inflame the blood vessels inside the nose. That's why it's hard to breathe when you're sick.
There is a little-known trick that involves unclogging your nose with your tongue and finger. Discover it quickly here.
To cure a blocked nose, there is another solution:use the vapors of a hot shower or a humidifier.
And finally, certain foods can also heal you.
Favourites: Slayton advises drinking what she calls "golden milk". The secret ingredient of this beverage is turmeric, a spice known for its anti-inflammatory properties.
Here's how to prepare Slayton's Golden Milk:pour 25 cl of coconut milk into a saucepan (it also works with almond milk). Then, add 1 teaspoon of turmeric, 1 teaspoon of powdered ginger, 1 pinch of black pepper, and a little honey. Bring everything to a simmer and leave to rest for 10 minutes. Golden milk is drunk hot.
Foods to avoid: Slayton advocates avoiding dairy products, spicy foods, and sugar. According to her, these foods can aggravate the symptoms of congestion.
