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What to Eat When You're Sick

Updated: Aug 19, 2020


We hate to say it but fall is creeping up on us and so is flu season! So we want to give you a head start with our tips on how to boost your immune system and what to should you get sick this season.

Your Immune System

Let's start with the gut. Your gut is the home quarters for your immunity because it holds over 70% of it. There are chemicals in the digestive tract that fight bacteria, viruses, and fungi. You need these chemicals or good bacteria to help digest your food, fight of illness, and have a healthy gut function.

Your immune system needs plenty of nutrients that come from the food you eat and any supplements you take every day. So what happens if you have a poor diet? You are more likely to get sick more often.

You want to make sure that you have a good balance of healthy bacteria in your gut which can be done through prebiotic and probiotic foods. Consuming these types of food each day can help prevent illness and as well promote healthy digestion. What happens if you're already sick? Consider taking supplements to help aid in your recovery!

Prebiotic Foods

Precision Nutrition suggests that you get 2-3 servings of prebiotics each day. What kinds of foods are considered prebiotic?

  • Garlic

  • Onions

  • Asparagus

  • Bananas

  • Apples

  • Cocoa

  • Flaxseed

  • Seaweed

The best part of these is they're easy to incorporate into your diet, they make your food taste delicious and, best of all, you can buy them all at COSTCO!

Probiotic Foods

Next, Precision Nutrition suggests that you get 1-2 servings of probiotics each day as well. What kinds of foods are considered probiotic?

  • Yogurt

  • Kefir

  • Sauerkraut

  • Kombucha

  • Pickles

You had me at pickles! I could eat a whole jar every day but since they recommend 1-2 servings I think I'll stick to one or two for now! You can also find these at your local Costco the next time you go shopping.

***A special note for our picky eaters: Start with something you like and then slowly trying everything on the list. Kefir and Kombucha aren't for everyone.

I'm Already Sick

First, we would like to say we hope you feel better soon! Second, we want you to know there is

something that you can do! Here are a few suggestions to help you get back on your feet and feeling better. These foods are shown to improve symptoms and help fight germs:

  • Honey

  • Green Tea

  • Garlic

  • Chicken Soup

  • Elderberry

We would also suggest talking to your doctor about taking supplements to aid in recovery. Caution: make sure you take to your doctor to confirm that they are right for you before you take them:

  • Vitamin C

  • Zinc

  • Elderberry Extract

  • Ginseng

  • Stevia

  • Selenium

"Feed a Cold, Starve a Fever"

Finally, we want to talk about the old adage, "feed a cold, starve a fever". Our friends at Precision Nutrition have spoken with scientists for years to help them recommend the best nutritional practices possible. They have found that science has not yet proven that this old adage is true and therefore recommends that you, eat when you're hungry and don't eat when you're, not during the course of your cold or flu.

Stay-Healthy Priorities from Precision Nutrition

Staying healthy during cold and flu season can seem like an impossible feat when you work in an office, have kids that are going to daycare/school or you're a little run down from stress. All you have to remember are these "stay-healthy priorities" from Precision Nutrition and you'll be well on your way to fighting the common cold and flu this year:

  • Drink lots of fluids whether you're sick or healthy

  • Rest and Recover if you do get sick

  • Eat when you're hungry

  • Focus on immune-boosting foods

  • Supplement with pre- and probiotics

  • Use immunity-boosting supplements

Download the OPEX Regina infographic here so you can take it on the go: What to Eat When You're Sick

Stay Healthy,


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