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When you're sick, you don't always know what to eat and what not to eat.

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:

1. When you have diarrhea

If you have diarrhea from gastroenteritis or a meal that has definitely not done your digestive system good, try the B.R.C.P.

This diet was designed by Dr. James Lee, 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 goes if there are signs of dehydration or if the diarrhea is accompanied by fever, blood loss, severe pain, or severe nausea and vomiting.

Foods to favor: According to Dr. Lee, the recommended foods are bananas, rice, applesauce, and toast (that's the B.R.C.P. diet). He also recommends oatmeal, steamed potatoes, crackers, and baked (but skinless) chicken or turkey.

Foods to avoid: candies and chewing gum without sugars 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 should also be avoided: onions, apples, broccoli and varieties of cabbage and beans.

Dairy products can also make diarrhea worse, as can alcohol and caffeine.

2. When you are constipated

Constipation is caused by not eating enough 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 gr,” says Dr Lee.

Foods to favor: whole grain breads, nuts (walnuts, hazelnuts, etc.), beans, prunes, oatmeal, flax seeds, broccoli, pears, and apples.

Drinking 6 to 8 glasses of water a day also helps 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.

3. When you have nausea

When you have nausea, 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 system and soothe discomfort?

“As a general rule, eat small portions and choose foods that are low in odor,” advises Dr Lee.

Foods to favor: According to Dr. Lee, crackers and pretzels can relieve nausea, as can toast and cereal (in small amounts). Ginger or lemon teas, lemon slices (fresh or frozen), and peppermint also have soothing properties for nausea.

Foods to avoid: fatty, spicy, or oily food can make nausea worse. The same goes for caffeine, alcohol, and carbonated drinks.

4. When you have trouble swallowing

Lauren Slayton, dietitian nutritionist, 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.

Foods to favor: 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.

Soft or creamy foods are also soothing: that is, soups, purees, yogurt, scrambled eggs, custards and custards.

Foods to avoid: Avoid hot liquids and rough-textured foods, such as chips, nuts, and muesli.

Acidic juices made from raw fruits and vegetables - like orange juice, grape juice, and lemonade - can also irritate a sore throat.

5. When you have muscle aches

The choice of diet to relieve muscle pain is closely linked to the cause of the pain, according to Dr. Kristine Arthur, an intern at Orange Coast Medical Center in California.

“In general, foods high in magnesium or calcium can relieve muscle pain,” she says.

Foods to favor: Foods high in magnesium include nuts, bananas, beans, avocados, and leafy greens (endives, cabbage, etc.).

Foods high in calcium such as canned salmon, yogurt, dark green leafy vegetables (i.e. spinach, salad, etc.) and calcium-fortified orange juice can also reduce cramps and muscle pain.

Foods to avoid: According to Dr. Arthur, all foods that can dehydrate can make muscle pain worse - especially alcohol and caffeine.

6. When you have a headache

Dehydration is one of the main causes of headaches, according to Dr Arthur.

This is why, when you have a headache, it is a good idea to start by treating the dehydration and see if it relieves the pain.

Foods to favor: 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. “Make sure you drink 1 glass of water for every cup of coffee or tea you drink, to avoid dehydration,” advises Dr Arthur.

Foods to avoid: Synthetic sweeteners, monosodium glutamate (a flavor enhancer found in many foods, such as soy sauce, and Chinese and Japanese foods, for example), most cheeses (as they contain tyramine), chocolate, red wine, cold cuts, and dried fruits.

Monosodium glutamate is converted into glutamate by our body. It is a brain neurotransmitter that has exciting effects on the body, says Dr. Arthur.

As for tyramine, it increases blood pressure, which can also cause a headache.

7. When you have an ear infection

Usually ear infections are accompanied by other symptoms. "This is why they are not linked to particular foods" explains Dr Arthur.

On the other hand, it is observed that ear infections often appear at the same time as infections of the respiratory system. Therefore, foods that facilitate decongestion will also relieve ear infections.

Foods to favor: clear liquids and chicken soup decongest by loosening the mucous membranes of the nasal passages.

Omega-3 fatty acids, found in salmon and nuts, decrease inflammation.

Finally, dark green leafy vegetables (spinach, salad, etc.), berries, and citrus fruits boost the immune system, according to Dr. Arthur.

The best foods: dairy products thicken the mucous membranes and make congestion worse (except yogurt, which contains probiotics).

“Also avoid processed foods and prepackaged food products,” says Dr. Arthur. Why ? Because they worsen the inflammation and lengthen the healing time. "

8. When your skin is red and itchy

A rash can be a symptom of an allergy, continues Dr Arthur. “Keep a detailed diary of everything you eat to find a connection to a food that would cause a rash. "

Foods to favor: there are several foods that play an important role in the health of the skin, according to Dr. Arthur.

These are mostly foods high in protein, foods that contain omega-3 fatty acids (for example, fatty poisons like salmon or sardines), walnut oil, and 'linseed oil.

According to Dr. Arthur, “Since the skin is made up of protein, a diet high in protein is necessary for protein synthesis in the skin. "

Foods to avoid: there are several foods that are commonly itchy. 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 local bookstore or buy it online here

9. When you have a runny nose

One of the most unpleasant symptoms when you have a cold is surely when you have a runny nose.

Aside from enjoying the healing 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 give you relief and help you heal faster.

Foods to focus on: try ginger tea, suggests Slayton. Ginger has antioxidant and anti-inflammatory properties which helps you cure your common 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 alternately turn into nasal congestion).

10. When you have a stuffy nose

A cold, flu, or sinusitis can irritate and inflame the blood vessels inside the nose. That's why we have trouble breathing when we are sick.

There's a little-known trick that involves unblocking your nose with your tongue and finger. Discover it quickly here.

To cure a stuffy nose, there is another solution: use the vapors of a hot shower or a humidifier.

And finally, certain foods can also heal you.

Foods to favor: Slayton advises drinking what she calls “golden milk”. The secret ingredient in this brew 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 in 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. Simmer everything, and let stand 10 min. Golden milk is drunk hot.

Foods to avoid: Slayton advocates avoiding dairy products, spicy foods, and sugar. These foods can make congestion symptoms worse, she says.

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