Six Comfort Foods That Can Brighten a Day

Comfort food is not one particular dish - or even one particular kind of cooking. It’s the food that feels familiar, satisfying, and emotionally meaningful to you. For one person, that might be a bowl of soup; for another, it may be rice and beans, a baked potato, or a favorite dessert.

 Part of the appeal can be the memory attached to a meal. A 2017 review describes how comfort foods may bring to mind home, family, friends, and earlier social experiences. The review also makes an important point: although many people believe comfort food lifts their mood, strong evidence for a reliable effect across everyone is limited. A 2019 study found that the pleasure and satisfaction of eating could accompany an immediate mood improvement among some participants, with the results differing by eating style. In other words, a favorite dish may feel cheering, but it isn’t a universal mood treatment. 

 The six examples below are familiar favorites. Their appeal may come from warmth, flavor, routine, or the people and memories they recall.

 

 1. Chicken soup

Chicken soup earns its place on the comfort-food list through simplicity as much as nostalgia. A warm broth, tender noodles, and soft vegetables make for a meal that’s easy to eat slowly. For many people, it also carries associations with being cared for - someone bringing a bowl when they were sick, tired, or having a rough day.

It can be adapted to different appetites and traditions. Add beans or extra vegetables, swap noodles for rice, or use a favorite herb to make it your own. The point isn’t to make soup “perfect”; it’s to make a version you genuinely enjoy.

 

 2. Mac and cheese

Creamy, savory, and familiar, mac and cheese is a classic example of comfort through taste and texture. It can be a childhood favorite, a quick weeknight dinner, or the dish people request at a gathering. That familiarity may be as important as the ingredients themselves.

For an easy, more substantial plate, serve it with vegetables or add peas, broccoli, or beans. These are options, not rules: comfort food doesn’t need to be disguised as something else to belong at the table.

 

 3. Oatmeal with fruit

Comfort food can be simple. A bowl of warm oatmeal offers a soft texture and an easy-to-personalize base. Some people like it with apples and cinnamon; others prefer berries, nuts, or a spoonful of yogurt.

It’s also a reminder that a comforting meal doesn’t have to be rich or elaborate. Choosing whole-grain oats and adding fruit can make breakfast both familiar and satisfying. Harvard’s Healthy Eating Plate recommends whole grains and a variety of fruits and vegetables as part of a balanced eating pattern

 

 4. Mashed Potatoes and Gravy

Mashed potatoes can evoke holiday meals, Sunday dinners, or a familiar family kitchen. Their smooth texture and savory gravy make them a natural fit for a meal that’s meant to feel cozy.

They’re often served as a side, alongside vegetables and a protein. If you enjoy experimenting, you could mix in roasted garlic, herbs, or another vegetable - but the classic version has its own appeal. Comfort is personal; the dish doesn’t have to be reinvented to count.

 

 5. Chili

Chili is comfort food with a social side. It’s easy to make in a large pot, share with friends, and reheat for another meal. Beans, tomatoes, and spices give it a hearty character, while toppings let everyone tailor their own bowl.

A pot of chili can also become part of a ritual: a weekend batch, a game-night meal, or something simmering while the weather turns cold. Those small routines can make food feel grounding, even when the recipe changes from one household to the next.

 

 6. Apple Crisp

Warm apple crisp brings together soft fruit, a crisp topping, and the smell of cinnamon - an inviting combination for dessert or an afternoon treat. It’s often associated with home baking and shared meals, though a store-bought version can be just as meaningful if that’s what fits the day.

Serve it as it is, or alongside yogurt or another favorite topping. The pleasure here may be as much about the aroma, warmth, and occasion as the sweetness.

 

The Mood Connection Is Personal

Food can be comforting because it tastes good, because it’s familiar, or because it recalls people and moments that matter. The 2017 review found that comfort foods can prompt positive thoughts about social connection, while cautioning that the evidence for a general mood-boosting effect is not conclusive. The 2019 study likewise suggests that responses vary from person to person.  

That distinction matters. Enjoying a favorite meal can be a small pleasure, but it shouldn’t be expected to resolve ongoing stress or low mood. And there’s no need to feel guilty about a dish that brings you pleasure. If you want a meal that’s both comforting and balanced, you can pair a favorite with vegetables, fruit, whole grains, or a protein you enjoy. Harvard’s Healthy Eating Plate offers that kind of flexible framework: build meals around vegetables and fruit, whole grains, and healthy protein choices. 

Sometimes the best part of comfort food isn’t the recipe. It’s sitting down, taking a breath, and enjoying something that feels like yours.

 

 References

- Spence, C. (2017). “Comfort food: A review.” International Journal of Gastronomy and Food Science, 9, 105–109. 

- van Strien, T., Gibson, E. L., Baños, R., Cebolla, A., & Winkens, L. H. H. (2019). “Is comfort food actually comforting for emotional eaters? A (moderated) mediation analysis.” Physiology & Behavior, 211, 112671

- Harvard T.H. Chan School of Public Health. “Healthy Eating Plate.”