Sugar & Flour-Free Foods To Eat When You’re Sick


I usually try to make a new recipe to share with you all on the weekends, but this weekend I was couch-ridden with a stomach flu.

So, naturally, I thought I’d blog about it.

When I’m sick, I don’t worry about lines for quantities or eating 3 meals. I just stick to no sugar, no flour, and eat when my body wants me to. This weekend I had a stomach bug and had to nibble throughout the day to keep anything down.

Here is a small list I’ve compiled of some easily digestible, bright, hassle-free foods for when you’re under the weather:

  • Plain oatmeal (cooked with water, not milk) with sliced banana
  • Oranges
  • Bananas
  • White rice, with a little bit of butter and salt
  • Ezekiel toast
  • Unsweetened applesauce (discouraged normally, but I find this to be fine when I’m sick)
  • Potatoes, microwaved, roasted, or boiled and mashed
  • Veggie broth
  • Veggie pho (without the noodles, I get delivery!)
  • Miso soup with raw tofu cubes
  • Spicy curry and rice (not for a stomach bug, but good for congestion)
  • Yogurt (I eat unsweetened soy yogurt)
  • Brothy soups (avoid veggies and legumes for stomach bugs)

What else works for you when you’re not feeling well? Comment and let me know!

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  1. This great. Will take note 😘 x

  2. Cindy D Wicker

    What do you do when you have a cough? I try to avoid cough drops and cough syrup because of the sugar but the sugar free has artificial sweeteners. Sometimes you have to take something but what?

    • Hmm, I’ve never had to deal with that problem yet. That would be a great question to put out to your support community. I know lots of people have ideas about that.

  3. I havent actually gotten sick since I started BLE which has been 135 days. But I used to and assume I may want… hot teas, plain rice, fruit and brothy soups.

  4. JC

    I used to get sick usually four times a year. Since starting BLE (342 days ago) I have not gotten sick! I am sure I will eventually but I really think all the fruits and veggies really help prevent colds. Thank you for this post though. I will be ready!

  5. Karen

    I’m day 77 in on BLE and ended up with Cole-temperature induced Laryngitis. The cough has become unbearable and I had a sugar-free Halls today which worked but equally feeling concerned that Halls has artificial sweeteners

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