The Best Foods to Feed Your Kids When They’re Sick, According to a Dietitian

Having a sick child is no picnic!

From runny noses to fevers, vomiting, or sore throats, young children catch illnesses frequently. This happens because children’s immune systems don’t fully develop until about seven or eight years old, leaving them more vulnerable to infections when they start daycare or school (1).

Nutrition is crucial for keeping kids hydrated and energized, and certain foods may aid recovery. The aim is to help children bounce back sooner.

Below, we outline the best foods to offer your child when they’re unwell, summarize the evidence, and give food suggestions tailored to specific illnesses.

Nutrition tips for a child who’s unwell

First, let’s go over some fundamental nutrition guidelines for when a child is sick.

Remember that many children lose their appetite when ill, so select foods they can tolerate and that are gentle on the stomach. Most importantly, give them foods they will actually eat.

Hydration is a top priority for kids, especially the very young, and this is even more important if they are vomiting or have diarrhea. Choose foods that help restore fluids and are simple to digest.

Offering small, frequent portions is usually kinder to the digestive system than large meals. Try six small feedings spaced every three to four hours instead of the usual three big meals.

Seek medical attention

A brief reminder: these tips may help your child feel better sooner, but they do not replace professional medical care.

See a pediatrician if your child’s symptoms are severe, including repeated vomiting or diarrhea, signs of dehydration, high fever, extreme sleepiness, or any other worrisome changes.

Here’s how to know when you should take your child in for emergency care for the flu.

Best foods for vomiting or diarrhea

Stomach bugs can leave children depleted, particularly when they’re throwing up or having loose stools. Diarrhea and vomiting are leading causes of dehydration in kids, so replenishing lost fluids is essential (2).

Avoid greasy meals and sugary sodas, as they can worsen diarrhea. Focus instead on small portions and diluted beverages that are nutritious and easy on the gut.

Consider these options for a child with digestive upset.

Bananas

Bananas provide potassium, resistant starch, and pectin — a prebiotic fiber that can support digestion — and less-ripe bananas may help lessen diarrhea.

One trial found that children aged 9 months to 5 years with acute watery diarrhea who ate cooked green bananas alongside standard care were more likely to improve within 72 hours than those who received standard care alone (3).

Crackers

Plain, salty foods like crackers or pretzels can be useful because they help replace some electrolytes lost through vomiting.

Starches such as crackers or white bread are low in fiber and easier to digest, so children often tolerate them well.

Chia seeds

Chia seeds are rich in soluble fiber, which may help firm up stools by absorbing excess water and improving consistency.

If your child dislikes chia on its own, try mixing it into yogurt, a simple fruit smoothie, or plain cereal.

Yogurt or kefir with live cultures

You might not immediately think of yogurt or kefir for diarrhea, but evidence supports their use.

Fermented foods like yogurt and kefir contain probiotics — live microorganisms that can enhance digestion and help suppress harmful bacteria.

A 2021 review of 12 randomized trials found probiotic use was linked to shorter durations of diarrhea, better treatment outcomes, and reduced hospital stays (4).

The review highlighted Lactobacillus reuteri and Saccharomyces boulardii as especially helpful. Many yogurts and kefir varieties list live, active cultures on the label — check the ingredients to be sure.

Common cold and the flu

When colds and flu circulate, expect runny noses and sore throats. The following foods can be soothing and supportive.

Strawberries

Strawberries are high in vitamin C — roughly one cup provides about 95% of the daily value. Vitamin C supports immune health, and higher intakes may help prevent and treat respiratory infections (5, 6).

Beyond vitamin C, strawberries supply potassium, folate, fiber, and antioxidants like polyphenols and flavonoids, which have disease-fighting properties.

One review found flavonoid supplements reduced upper respiratory infections (7).

Serve strawberries blended into a smoothie or frozen as popsicles, which can be comforting for a sore throat. A strawberry-yogurt popsicle adds soothing texture plus probiotics.

Eggs

Eggs are an affordable source of vitamin D and zinc, both of which play roles in immune function (8, 9).

Zinc supplementation can shorten the duration and intensity of colds; while eggs don’t deliver as much zinc as a supplement, they still contribute beneficial nutrients (10).

Eggs are quick to prepare, versatile, and nutrient-dense.

Peanut butter

A popular choice for many children, peanut butter supplies protein, zinc, and vitamin E — nutrients important for recovery, immunity, and cellular repair.

One serving of peanut butter offers about 10 g of plant-based protein and roughly 10% of the recommended daily value for zinc, plus antioxidant vitamin E (11).

Watermelon

Watermelon is about 91% water, making it excellent for restoring fluids and helping children with fevers stay hydrated. It also contains vitamins A and C (12).

Baked or mashed potatoes

Baked or mashed potatoes are mild, soft, and easy to digest, and they tend to be higher in calories than many other options, which helps maintain energy.

Potatoes provide readily available carbohydrates for energy, plus potassium and other essential nutrients (13).

The bottom line

Choosing the right foods can help children recover more quickly — though it can be challenging since kids often lack appetite during illness.

Prioritize hydration and offer nutrient-dense, familiar foods your child likes. Keep meals small and frequent, and present them in an appealing way.

Don’t hesitate to contact a pediatrician or healthcare provider if your child becomes ill. While certain foods may ease symptoms and support recovery, these suggestions are not substitutes for medical evaluation and care.