When it comes to cold and flu season, it’s a good idea to be prepared for what to do if you get sick. When you’re feeling unwell, nutrition plays a significant role in your recovery from an illness. Nourishing foods that are easily digestible, hydrating and anti-inflammatory can be especially beneficial in supporting your immune system when you’re nursing a cold. We consulted Carolina Schneider, a registered dietitian and nutrition expert, to give us a rundown on some of the best foods to eat when you’re sick.

1. Soups and broths

When you’re sick, it’s hard to have an appetite for large meals. Soups and broths are not only nutritious but also easy to digest while being soothing and warming. Schneider underlines that soups and broths can provide essential electrolytes, which are especially crucial when your body is fighting an illness or infection.

2. Simple carbohydrates

Plain rice, toast, or crackers are a good choice when you’re dealing with an upset stomach because they are easily digestible and can calm stomach acid while providing necessary nourishment to your body as it works to heal.

3. Garlic

“Garlic is a natural antimicrobial and anti-inflammatory food known to enhance the immune response against infections,” Schneider explains. Adding extra garlic to any meals while you’re sick will provide additional health benefits — and an extra punch of flavor at a time when your taste buds might be muted due to congestion.

4. Ginger

Ginger has been widely studied for a multitude of health benefits, according to Schneider, including its role in aiding digestion and alleviating nausea. Ginger has anti-inflammatory properties that can help soothe a sore throat while giving an extra boost to your immune system. Ginger can be added to your diet during a cold through food, teas, or smoothies.

5. Bananas

Since they’re high in potassium, bananas are a good source of natural sugars that provide easy bursts of energy to support immunity. They are especially easy to digest, Schneider notes, making them a great nutritious solution for a tummy ache.

6. Berries

“Rich in antioxidants, including vitamin C and phytochemicals, berries can reduce inflammation and support immune function,” says Schneider. Berries are easily added to a bowl of yogurt or oatmeal or even blended into a healthy smoothie.

7. Vitamin C

Any fruit that’s rich in vitamin C is a great choice for recovery from illness. Kiwi, guava, mango, papaya, grapefruit, oranges, limes and lemons are packed with vitamin C and antioxidants, which help support the immune system while providing hydration, Schneider says.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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