Knowing what to eat when you’re sick can be confusing. This shopping guide takes the guesswork out of what to eat when you don’t feel great. The food and beverages on this list are included for maximum nutrient support to help you feel better fast. You can also find out more information on what to eat in the post 8 Ways to Stay Healthy During Cold and Flu Season.

Let’s get shopping! Here are my favorite things to keep on hand when someone in my household has been exposed to a bug.

Fresh, Organic Produce

  • Garlic
  • Lemon
  • Ginger
  • Carrot
  • Avocado
  • Mushrooms
  • Grapefruit
  • Blueberries
  • Spinach
  • Leafy greens
  • Sweet potato
  • Broccoli
  • Cauliflower


  • Pasture-raised chicken
  • Eggs from pasture-raised chickens
  • Grass-fed ground beef or lamb (ground meat is really fast and easy to prepare which means less time in the kitchen!)


Pantry Items:



  • Xlear Nose Spray 
  • Silver Nose Spray (I swear by this stuff! I always keep some in my backpack, especially when I’m traveling a lot. During cold and flu season, I use it once a day, to boost my immune system. If I know I’ve been exposed to a bug or feel like I’m fighting a sickness, I bump that dose up to 5-7 times a day. Never fails!)

Loved one feeling ill? Give them a Get Well Care Package:

Make a batch of Slow Cooker Healing Chicken soup and put into mason jars. Add the jars of soup to a basket filled with tissues, nose spray, garlic, lemon, ginger, an assortment of teas, a couple of bone broths, and any of the other items from this list you think your loved one will appreciate.

What are your favorite foods and homemade remedies to eat when you’re sick? Let me know in the comments below!

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Immune Boosting Shopping Guide

Important Notes:

I am not a doctor, and I don’t claim to be one. I can’t prevent, treat, cure or diagnose illness or disease. The information presented on this website is not meant to replace a one-on-one relationship with your health care professional and is not intended as medical advice, treatment or diagnosis. The purpose of this website is to share knowledge from my research and experience. I encourage you to make your own decisions regarding your health care based on your own research and relationship with your health care professional. I make a small commission from the product links above, although the price of the products stays the same for you, whether or not you purchase through my affiliate links. You can purchase these products directly from the sites if you don’t wish to use my affiliate links.