How To Eat To Recover From The Coronavirus

Leticia Celentano Author: Leticia Celentano Time for reading: ~4 minutes Last Updated: November 15, 2022
How To Eat To Recover From The Coronavirus

If you have contracted the coronavirus, you are most likely aware of the residual symptoms that can persist for some time after recovery: loss of taste and smell, general weakness, apathy, depressed mood, and increased anxiety. Not the last role in the process of recovery after an illness is played by nutrition. Let's find out the opinion of a specialist about how to change yours

If you have contracted the coronavirus , you are most likely aware of the residual symptoms that may persist for some time after recovery: loss of taste and smell, general weakness, apathy, depressed mood, and increased anxiety. Not the last role in the process of recovery after an illness is played by nutrition . Let's find out the opinion of a specialist about how to change your diet to speed up the rehabilitation process after COVID-19 .

The main task of nutrition after the coronavirus is to reduce the level of inflammation and relieve the burden on the intestines. A properly selected diet will help shorten the rehabilitation period, strengthen immunity, speed up metabolic processes and improve blood composition. In addition, many people after COVID-19 will not hurt to reduce the load on the kidneys, support the liver and cardiovascular system.



What should be excluded from the diet

When recovering from the coronavirus , it is good to follow the anti-inflammatory food protocol , or the FODMAP diet, the name of which is an abbreviation for prohibited substances in the diet . In FODMAP, oligosaccharides, disaccharides, monosaccharides and polyols are prohibited. These are short-chain carbohydrates that are poorly or incompletely absorbed in the small intestine, which causes digestive problems in many people.

That is, from the diet you need to remove all refined sugar, candies, cakes, ice cream, sweet pastries, marshmallows and similar sweets, sugar jam. Also, you should not consume the so-called gastronomic garbage: no chips, snacks, fast food, carbonated sweet drinks, packaged juices, mayonnaise, ketchup, sauces.

In addition, according to the rules of the FODMAP protocol, fruits and vegetables with a high glycemic index should not be present in the diet . Also, all types of mushrooms, gluten and gluten-containing products , canned fish and meat and semi-finished products, whole milk and fermented milk products , including cheese, butter, were included in the prohibited list. You should also not consume agave syrup, corn syrup, honey, fructose, inulin, xylitol, maltitol, sorbitol, all artificial sweeteners.


What can you eat?

What remains? In the diet for recovery after the coronavirus , different products should be present every day , including proteins, fats and carbohydrates, dietary fibers. It is allowed to eat vegetables with a low glycemic index: tomato, cucumber, spinach, lettuce, any greens, green beans, okra, radish, zucchini, eggplant, bell pepper, cabbage, avocado, olives, olives, seaweed. Also, there are many allowed fruits and berries with a low glycemic index: tangerine, orange, lemon, pineapple, kiwi, blueberry, strawberry, cranberry, raspberry. If it is not in season, you can use frozen vegetables and fruits.

Be sure to add cereals to your diet : buckwheat (especially green), brown, red, any unpolished rice, oatmeal (whole grain or gluten-free whole grain flakes), quinoa, amaranth, millet, sorghum, tapioca.

You can eat pasta, flour, bran, bread without yeast and gluten in the composition, buckwheat noodles (soba), quinoa noodles, rice noodles. Only whole grain flour can be used: buckwheat, flax, amaranth, etc., as well as almond and coconut flour.


Oil for salad dressing should be chosen unrefined, cold-pressed. You can also eat unroasted nuts (almonds, hazelnuts, pine nuts, pecans, basil) and seeds (sesame, flax, chia, pumpkin and sunflower seeds).

You can use natural spices and natural tomatoes (no flavors and preservatives in the composition) or homemade sauces. You can use agar-agar and gelatin in the preparation of desserts.

You can drink natural coffee, green tea, weak black tea, fruit tea (with permitted fruits/berries), mint tea.

Chicken and quail eggs can be added to the diet . The choice of meat and poultry is quite large. Veal and beef, including beef tongue and other offal, farm chicken and turkey, offal, quail, duck breast, rabbit. Almost all lean and moderately fatty sea and river fish are allowed. 1-2 times a week you can eat wild fatty fish: salmon, salmon, sturgeon, mackerel, nelma. It is allowed to consume a small amount of lightly salted, low-fat trout. And, of course, we should not forget about seafood: mussels, shrimp, squid, octopus, scallops.


From sweets, you can eat jams and jams from permitted fruits/berries, natural, without added sugar, flavorings, or dyes. You can consume coconut sugar, stevia, natural maple syrup and chocolate with a cocoa content of at least 75% - of course, not the whole bar at a time, but 3-4 cubes.

All dishes should be steamed, boiled or baked. All porridges and cereals should be cooked in water, you can add vegetable milk with a high-quality composition to the finished portion (with the exception of soy and oat milk). Fried with the use of oil, even in the oven, smoked, fatty food must be excluded from your diet . You can add a drop of coconut oil or ghee to grease the pan or pan. Choose iodized, sea salt and remember that it is better to undersalt than to oversalt. 

It is better to eat with breaks of 3-3.5 hours, 3 main meals (mandatory) and 1-2 snacks. 20 minutes before a meal, it is good to drink 1-2 glasses of plain water at room temperature, it is better not to drink the food during the process. Postpone liquid drinking for 20 minutes after a meal, tea or coffee - after an hour. And, of course, we are not talking about alcohol at all.



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