Do you get cravings for chicken soup when you’ve got the flu? A steaming bowl of homemade broth doesn’t just make you feel better – it makes you better too.

There are lots of foods that are great to eat when you’re crook. Here’s our handy guide to Mother Nature’s medicine cabinet.

Nausea

Try crackers and dry toast to combat an upset tummy. A more refreshing option is a cup of ginger tea.

Sore throats

A hot toddy is a must if you’ve got a sore throat – you can find out how to make one here. Go for foods that are nice and creamy – custard, yogurt and scrambled eggs are all yummy options.

Sore bodies

Suffering muscular aches and pains? Look for foods to boost your body’s supply of calcium and magnesium. Dairy foods, dark leafy greens and salmon are rich in calcium; while magnesium-rich avocados, bananas and nuts will help strengthen your muscles.

Headache

Start with a big glass of water, as dehydration is key cause of headaches. If you’ve gone easy on the caffeine recently, your body might be having cravings, so make yourself a cuppa – but balance it out with a glass of water to minimise the dehydrating effect.

Diarrhea

Keep it simple. Keep it white. Bananas, rice, toast, porridge, boiled potatoes, dry crackers and skinless chicken – get the picture? Add a scoop of probiotic yogurt to balance out the bad bugs in your tummy.

Constipation

Go high fibre. Any whole-grain foods such as breads, nuts, beans, porridge and pears will help get things moving. Don’t forget to drink plenty of water.

Earache & runny nose

Choose foods that are a natural decongestant, like omega-3 rich salmon and nuts. Food that are rich in Vitamin C will give your immunity a boost, so stock up on like leafy greens, berries and citrus. Read our guide on other immune boosters here.

But to really knock the stuffiness out of your head, you can’t go past a bowl of hot and spicy homemade chicken soup. Season it with freshly ground black pepper to blitz the sinuses. Find out how to make perfect chicken broth here.

Cold and flu

If you’e got a cold or flu, it’s time to head to bed. But before you do, try this recipe for Golden Milk. This warm spicy drink is packed with turmeric and ginger – flu-fighting superfoods – and tastes yum to boot.

• 1 can of coconut milk
• 1 cup of water
• 1 tsp turmeric
• 1 tsp cinnamon
• ¼ tsp ginger powder
• 1 tsp Manuka honey to taste
• Pinch of black pepper

Place all ingredients in a saucepan, bring to the boil, allow to simmer for 10 minutes, then cool slightly. Pour into a cup and serve warm.

If you’ve eaten well and rested up and you still feel crook, it might be time to call in the experts. Find a local doctor or medical clinic, or have a chat to a naturopath to find out how a healthy diet can kick-start you on the road to wellness.