6 Fruits That Can Help You Feel Better When You’re Sick

Posted by AweSamo January 9, 2026
6 Fruits That Can Help You Feel Better When You’re Sick

When you’re sick, you may not feel like eating much, but gentle, hydrating foods can make a difference. Fruits like watermelon, citrus, berries, and bananas give you fluids and nutrients to help you feel better.

1. Berries

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Berries are rich in antioxidants, plant compounds that help reduce inflammation and protect cells from damage. They contain a type of antioxidant called anthocyanins, plant pigments that give berries their bright color.

Anthocyanins have antiviral properties and may boost immune system function. Berries also contain an antioxidant called quercetin, which can soothe cold symptoms. 

2. Watermelon

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Watermelon is rich in water, which can help you feel better if you’ve become dehydrated. This may help rehydrate you after a stomach bug. It’s also important to consume more water when you have an upper respiratory infection. Watermelon is rich in water; so are cantaloupe, strawberries, grapes, pears, and pineapple. 

If you are concerned that you are experiencing dehydration, consider talking with your healthcare provider. If you are unable to rehydrate at home, seek medical attention. Serious signs of dehydration include:

  • Dry mouth 
  • No urination
  • Fast heartrate 
  • Confusion

3. Citrus Fruits

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Citrus fruits like oranges, lemons, grapefruits, and limes are rich in vitamin C and other antioxidants. The body needs adequate levels of vitamin C for proper immune function.

The antioxidants in citrus fruits help reduce inflammation and may ease cold symptoms. Try snacking on orange slices or enjoying a glass of fresh-squeezed orange or grapefruit juice.

4. Avocados

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Avocados are a heart-healthy fruit rich in monounsaturated fats. These healthy fats contain oleic acid, a type of fatty acid that reduces inflammation and supports immune system function.

Avocados are also a soft, bland food that may feel soothing for a sore throat or stomachache. Try adding avocado slices to whole-wheat toast or diced avocado to a fruit smoothie. 

5. Bananas

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Bananas are a soft, comforting food to eat when you’re experiencing stomach upset. They are rich in carbohydrates and potassium, which can help replenish essential nutrients if you have been vomiting or experiencing diarrhea.

They contain soluble fiber, which can ease diarrhea symptoms and provide comfort. Once you feel ready for food, start slow with a few banana slices. 

6. Coconut Water

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Coconut water is an electrolyte-rich drink that comes from the inside of a coconut. The electrolytes in this beverage can help treat or prevent mild dehydration, which may be beneficial after experiencing a stomach bug. It also provides natural sugars, which may give you a little energy when you’re feeling ill. 

A Word From Verywell

Fruits are a great source of hydration and nutrients, and can help boost your immune system when you’re sick.

Aviv Joshua, MS

Foods to Avoid When You’re Sick

When you’re sick, it’s best to eat small snacks, rather than a large meal. Take it slow and avoid any foods that may cause irritation or discomfort. Consider avoiding the following types of foods until you feel better:

  • Dairy products
  • Fast food and fried foods 
  • Processed foods
  • Spicy foods 
  • Sweets and pasties 
  • Caffeine
  • Alcohol 
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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  2. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x

  3. Centers for Disease Control and Prevention (CDC). Guidelines for the acute management of diarrhea after a disaster.

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  5. de Oliveira ECS, Dalmau LM, de Almeida Costa CAR, et al. Dietary intervention with avocado (Persea americana Mill.) ameliorates intestinal inflammation induced by TNBS in rats. Inflammopharmacology. 2023;31(1):485-498. doi:10.1007/s10787-022-01128-2

  6. Santa-María C, López-Enríquez S, Montserrat-de la Paz S, et al. Update on anti-inflammatory molecular mechanisms induced by oleic acid. Nutrients. 2023;15(1):224. doi:10.3390/nu15010224

  7. U.S. Department of Agriculture. Bananas, raw.

  8. Kaewdech A, Sripongpun P, Wetwittayakhlang P, Churuangsuk C. The effect of fiber supplementation on the prevention of diarrhea in hospitalized patients receiving enteral nutrition: A meta-analysis of randomized controlled trials with the GRADE assessment. Front Nutr. 2022;9:1008464. doi:10.3389/fnut.2022.1008464

  9. U.S. Department of Agriculture. Beverages, coconut water, ready-to-drink, unsweetened.

  10. Ohio State Health & Discovery. Foods to avoid when you have the flu.

Carrie Madormo

By Carrie Madormo, RN, MPH

Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

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