When you become ill, the body uses up to 30% more energy to fight infection, according to data from the European Centre for Disease Prevention. During fever, coughing, diarrhea, or vomiting, you lose fluids and minerals, and your appetite often drops by more than 40%, as studies observed during the Covid epidemic in 2020 - 2021.

That's why food during illness is not a given. It’s not about quantity—but about the right choice. Homemade, inexpensive, and body-friendly food can make the difference between slow recovery and a quick return to normal life.

1. Chicken Soup: Ancient Wisdom Confirmed by Modern Science
   
   Chicken soup is probably the best-known home remedy, and interestingly, it appears in almost every culture around the world. It is known everywhere. Why?
   
   A 2020 study by the University of Nebraska showed that chicken soup reduces inflammation in the airways and helps nasal mucus clear more quickly. Mucus is the thick fluid in your nose and sinuses, which becomes even thicker during a cold and makes breathing difficult. Warm soup thins it and makes it easier to expel.
   
   Additionally, one cup of homemade chicken soup has about 150 calories, 7–10 grams of protein, potassium, sodium, and zinc. These are substances the body uses up quickly during illness. In practice, this means the soup nourishes, hydrates, and soothes the digestive system at the same time.
   
   During the 2020 pandemic, doctors in Italy reported that elderly patients who regularly consumed warm soups maintained their strength faster than those who ate dry or processed food.
   
   
2. Garlic: A Natural Fighter Against Microbes
   
   Garlic is not just a spice, but one of the most powerful natural remedies against infections. It contains a substance called allicin. Allicin is a natural compound that forms when garlic is crushed, and it acts against bacteria, viruses, and fungi.
   
   Research from Germany and South Korea between 2021 and 2024 found that regular garlic consumption reduced the frequency of colds by around 20–25%. In sick people, the duration of symptoms shortened on average by 1 to 1.5 days.
   
   In folk practice, garlic is often added to soup or mixed with honey. It’s important to know that garlic works best raw or lightly heated, as high temperatures destroy some of the beneficial substances.
   
   
3. Coconut Water: Natural Help Against Exhaustion
   
   When you have a fever or digestive problems, your body loses fluids and electrolytes. Electrolytes are minerals like sodium, potassium, and magnesium that help regulate the function of muscles, the heart, and nerves.
   
   Coconut water contains about 250 mg of potassium per 100 ml, which is almost the same as sports drinks, but without artificial additives. In 2022, the World Health Organization listed coconut water as a suitable natural remedy for mild dehydration.
   
   In practice, this means just one glass of coconut water can help reduce fatigue, dizziness, and muscle weakness—common symptoms of exhaustion during illness.
   
   
4. Hot Tea: More Than Just a Warm Feeling
   
   Warm tea acts as a natural aid for a stuffy nose and sore throat. The steam you inhale moistens your airways and reduces irritation. A 2021 study from the United Kingdom showed that warm drinks provide a feeling of relief within 5 to 10 minutes.
   
   Herbal teas like chamomile, elderflower, and linden have an added soothing effect. Chamomile, for instance, contains substances that help relax the body and improve sleep, which is crucial for recovery.
   
   
5. Honey: Sweet but Powerful Immune Ally
   
   Honey was used already by the Ancient Egyptians—there are records over 4,000 years old. Today we know it contains natural antibacterial agents and enzymes that inhibit the growth of harmful microbes.
   
   A study from Canada in 2020 found that honey was more effective in reducing nighttime cough in children and adults than some pharmacy syrups. Honey also coats the throat and eases irritation, which is especially helpful at night.
   
   Important Warning: honey is not suitable for children under one year of age due to the risk of botulism, which is rare, but a serious poisoning.
   
   
6. Ginger: For When You Feel Nauseous or Have Stomach Issues
   
   Ginger is a root used in Asia for over 2,500 years. It's best known for reducing nausea—meaning the feeling that you are about to vomit.
   
   Research from 2023 shows that just 1 gram of ginger per day reduces nausea in more than 60% of people, even in those suffering from medication or viral infections.
   
   Ginger also works as an anti-inflammatory—helping reduce pain and swelling in the body.
   
   
7. Bananas: Gentle Food for a Sensitive Stomach
   
   Bananas are often the first food people can eat after digestive troubles. They contain soluble fiber—this means they absorb excess fluid in the intestines and help regulate stools.
   
   A medium banana has about 105 calories, potassium, and vitamin B6, which helps with energy metabolism. Research from 2025 shows bananas are part of the BRAT diet (banana, rice, applesauce, toast) used when recovering from diarrhea and stomach issues.

A Home Solution You Already Have in Your Kitchen

When you’re sick, you don’t need complicated solutions. You need warmth, fluids, and food that supports the body, not burdens it. Chicken soup, garlic, honey, ginger, tea, coconut water, and bananas are all foods that are easy to find, inexpensive, and backed by both experience and modern research.

If you had to sum it all up in one sentence: when sick, your body doesn’t need experiments—it needs gentle, proven support. And that’s exactly what home-cooked food, known and trusted for decades, provides.