What Should I Eat?
Find exactly what to eat — and what to avoid — for any condition, illness, or life stage. No fluff, just fast answers.
Illness & Infection
What Should I Eat When I Have a Fever?
Focus on fluids first — staying hydrated is critical when you have a fever. Eat light, easy-to-digest foods like broth, fruit, and plain rice. Avoid heavy or fatty meals.
What Should I Eat When I Have a Sore Throat?
Soft, soothing foods and warm liquids ease a sore throat. Cold foods like ice cream provide temporary relief. Avoid crunchy, acidic, or dry foods that scratch on the way down.
What Should I Eat When I Have a Cold or Flu?
Prioritise fluids and immune-boosting foods: chicken soup, citrus, garlic, and ginger. Your appetite will be reduced — that's normal. Focus on nutrient density and hydration.
What Should I Eat After Food Poisoning?
Rest your gut for the first few hours, then rehydrate with clear fluids and gradually reintroduce bland, easy-to-digest foods. Avoid dairy, fatty foods, and spicy foods until fully recovered.
Symptoms & Conditions
What Should I Eat When I Have a Headache?
Headaches are often triggered by dehydration, low blood sugar, or nutrient deficiency. Eating magnesium-rich foods, staying hydrated, and avoiding alcohol or aged cheese can help.
What Should I Eat When I Feel Nauseous?
Eat small amounts of bland, low-fat foods like crackers, toast, or plain rice. Cold or room-temperature foods are easier to tolerate than hot meals when you're feeling nauseous.
What Should I Eat When I Have High Blood Pressure?
Follow the DASH diet — eat potassium-rich foods, leafy greens, berries, and low-fat dairy. Strictly limit salt, processed food, and alcohol.
What Should I Eat When I Feel Anxious?
Your gut and brain are deeply connected. Magnesium-rich foods, omega-3s, fermented foods, and complex carbs can all help calm anxiety. Avoid caffeine, alcohol, and sugar spikes.
What Should I Eat When I Can't Sleep?
Eat tryptophan-rich foods, magnesium, and complex carbs in the evening. Avoid caffeine (especially after 2pm), alcohol, and large heavy meals within 3 hours of bed.
What Should I Eat During My Period?
Iron-rich foods, magnesium, omega-3s, and anti-inflammatory foods help ease period pain. Avoid salt, alcohol, and caffeine which worsen bloating and cramps.
What Should I Eat If I Have Diabetes?
Focus on low-GI foods, lean proteins, healthy fats, and fibre-rich vegetables to stabilise blood sugar. Avoid sugary drinks, white refined carbs, and ultra-processed foods.
What Should I Eat If I Have High Cholesterol?
Eat soluble fibre, healthy fats, and plant sterols to lower LDL cholesterol naturally. Avoid saturated fats, trans fats, and processed meats.
What Should I Eat If I Have Iron Deficiency?
Eat iron-rich foods alongside vitamin C to boost absorption. Avoid calcium-rich foods, tea, and coffee around iron-rich meals, as these block absorption.
What Should I Eat If I Have Gout?
Gout is caused by uric acid build-up. Eat low-purine foods, drink plenty of water, and avoid organ meats, shellfish, alcohol, and high-fructose foods that raise uric acid.
What Should I Eat to Prevent Kidney Stones?
Stay heavily hydrated, reduce sodium and animal protein, and eat calcium-rich foods with meals. Most kidney stones are calcium oxalate — high sodium and low fluid intake are the main dietary causes.
What Should I Eat and Drink When Dehydrated?
Water is first, but eating high-water-content foods and electrolyte-rich foods accelerates recovery. Avoid caffeine and alcohol which worsen dehydration.
What Should I Eat If I Have Arthritis?
An anti-inflammatory diet rich in omega-3s, antioxidants, and colourful vegetables can reduce arthritis pain and joint inflammation. Avoid processed foods, added sugar, and alcohol which worsen inflammation.
What Should I Eat to Reduce Acne?
A low-GI diet, zinc-rich foods, and omega-3s can reduce acne severity. High-GI foods, dairy (especially skim milk), and whey protein are linked to worse acne.
What Should I Eat to Reduce Hair Loss?
Nutritional deficiencies are a leading cause of hair loss. Eat iron, biotin, zinc, protein, and omega-3-rich foods. Crash diets and extreme calorie restriction trigger shedding.
What Should I Eat If I Have PCOS?
A low-GI, anti-inflammatory diet helps manage PCOS by reducing insulin resistance, lowering androgens, and supporting hormone balance. Avoid refined carbs, sugar, and dairy in excess.
What Should I Eat If I Have an Underactive Thyroid?
Support thyroid function with iodine, selenium, and zinc-rich foods. Some foods (cruciferous vegetables, soy) may interfere with thyroid function when eaten in very large quantities, but are generally safe in moderation.
What Should I Eat to Help With Migraines?
Migraines are linked to specific dietary triggers plus nutritional deficiencies in magnesium, riboflavin, and CoQ10. Keeping a food diary to spot your personal triggers is as important as eating protective foods.
What Should I Eat to Help With Eczema?
Food allergies and intolerances can trigger eczema flares in some people, especially children. An anti-inflammatory diet may reduce severity. Common trigger foods include dairy, eggs, wheat, soy, and nuts.
What Should I Eat If I Have a Fatty Liver?
Non-alcoholic fatty liver disease (NAFLD) is largely reversible through diet and weight loss. A Mediterranean-style diet, weight loss of 7–10%, and cutting sugar — especially fructose — are the most effective interventions.
What Should I Eat When I Have Morning Sickness?
Eat small, frequent bland meals. Cold foods, salty crackers, ginger, and protein-rich snacks are most effective. Avoid fatty, spicy, and strong-smelling foods that trigger nausea.
What Should I Eat to Stop Muscle Cramps?
Muscle cramps are usually caused by electrolyte imbalances (magnesium, potassium, sodium, calcium) or dehydration. Eating electrolyte-rich foods and staying hydrated prevents most cramps.
Digestive Issues
What Should I Eat When I Have Diarrhoea?
Stick to the BRAT diet (bananas, rice, applesauce, toast) and bland, easily digestible foods. Avoid dairy, fatty foods, and raw vegetables until symptoms settle.
What Should I Eat When I Have an Upset Stomach?
Keep it bland. Plain rice, toast, boiled potatoes, and bananas are your best friends. Ease back into normal eating once symptoms settle — don't push it.
What Should I Eat When You're Constipated?
Eat high-fibre foods and drink plenty of water. Prunes, flaxseeds, and cooked vegetables are especially effective. Avoid low-fibre, processed foods that slow the digestive system.
What Should I Eat When I Have Acid Reflux?
Eat small, low-fat, low-acid meals. Oatmeal, ginger, lean protein, and non-citrus fruits are safe. Avoid tomatoes, chocolate, coffee, and anything fatty or fried.
What Should I Eat When You're Bloated?
Eat light, low-FODMAP foods and avoid gas-producing vegetables, fizzy drinks, and processed carbs. Ginger, peppermint tea, and plain rice help reduce bloating quickly.
What Should I Eat If I Have IBS?
A low-FODMAP diet is the most evidence-based approach for IBS. Eat easy-to-digest foods, take time to eat, and identify your individual triggers through a food diary.
What Should I Eat If I Have Coeliac Disease?
The only treatment for coeliac disease is a strict, lifelong gluten-free diet. Gluten (found in wheat, barley, and rye) must be completely eliminated — even trace amounts cause intestinal damage.
What Should I Eat If I Am Lactose Intolerant?
Lactose intolerance means your body produces insufficient lactase to digest lactose (milk sugar). Most people can tolerate small amounts of dairy, and many dairy products are naturally low in lactose. Calcium needs to be sourced carefully.
Lifestyle & Life Stages
What Should I Eat After Fasting?
Break your fast with small, easily digestible foods — start with liquids or light carbs, then add protein. Avoid heavy, fatty, or sugary meals that overwhelm a resting digestive system.
What Should I Eat When I Have Low Energy?
Eat slow-release carbs, iron-rich foods, and protein to sustain energy throughout the day. Avoid sugar spikes and ultra-processed foods that cause energy crashes.
What Should I Eat During Pregnancy?
Focus on folate, iron, calcium, DHA, and protein. Eat a wide variety of nutrient-dense whole foods. Avoid raw fish, undercooked meat, unpasteurised dairy, and high-mercury fish.
What Should I Eat When I Have a Hangover?
Replenish electrolytes, water, and blood sugar first. Eggs, toast, bananas, and coconut water are your best friends. Avoid 'hair of the dog' — more alcohol makes it worse.
What Should I Eat Before a Workout?
Eat carbs + protein 1–3 hours before exercise. Oats, bananas, rice with chicken, and Greek yoghurt with fruit are all excellent pre-workout meals. Avoid heavy fat and fibre close to training.
What Should I Eat After a Workout?
Eat protein + carbs within 30–60 minutes of finishing. Chicken with rice, protein shake with banana, or Greek yoghurt with fruit are ideal. This is your most important meal for recovery and muscle growth.
What Should I Eat to Lose Weight?
Eat high-protein, high-fibre, low-calorie-density foods that keep you full. Vegetables, lean protein, eggs, and legumes are your allies. Avoid liquid calories, ultra-processed food, and refined carbs.
What Should I Eat When Feeling Stressed?
Chronic stress depletes magnesium, vitamin C, and B vitamins. Eating a balanced diet rich in these nutrients protects the body's stress response. Avoid alcohol, caffeine, and ultra-processed foods which worsen cortisol.
What Should I Eat While Breastfeeding?
Breastfeeding increases calorie needs by 400–500 kcal/day. Focus on nutrient density, calcium, iodine, omega-3s, and plenty of fluids. Most foods are fine — eat a varied, balanced diet.
What Should I Eat When Dealing With Depression?
Diet significantly impacts brain chemistry and mood. Omega-3s, vitamin D, B vitamins, and fermented foods support serotonin and dopamine pathways. Ultra-processed food consumption is consistently linked to higher depression risk.
What Should I Eat During Menopause?
Menopause increases risk of osteoporosis, heart disease, and weight gain. Focus on calcium, vitamin D, phytoestrogens, and protein. Avoid alcohol, caffeine, and spicy food if you experience hot flushes.