How important is it to eat when sick?: Fueling Your Body for Faster Recovery

October 15, 2025 •

3 min read

When your body is fighting off an illness, its energy needs can increase significantly, particularly with a fever. While a loss of appetite is common, fueling your body with the right foods and fluids is crucial for supporting your immune system and accelerating your recovery.

Quick Summary

Proper nutrition and hydration are vital for supporting your immune system and managing symptoms during illness. Maintaining fluid levels and consuming nutrient-dense foods gives your body the energy it needs to fight infection. Learn which foods aid recovery, how to handle appetite loss, and why fluids are paramount for healing.

Key Points

Fuel the Fight: Your body's energy demands increase when ill, so eating provides the necessary fuel to power your immune system and accelerate recovery.
Hydration is Critical: Prioritize fluid intake, especially with fever or digestive issues, to prevent dehydration, regulate body temperature, and thin mucus.
Embrace Bland Foods for Stomach Issues: If you have nausea or diarrhea, stick to easy-to-digest foods like those in the BRAT diet (bananas, rice, applesauce, toast).
Soothe with Warm Liquids: Warm broths and herbal teas with honey are excellent for relieving congestion and soothing a sore throat.
Manage Appetite Loss Strategically: When you don't feel like eating, opt for small, frequent, and nutrient-dense portions, or focus on hydrating fluids like smoothies.
Avoid Inflammatory Foods: Steer clear of sugary, greasy, and highly processed foods, as they can worsen inflammation and hinder your body's healing process.

The Old Adage vs. Modern Science: Debunking the Myth

The traditional saying "feed a cold, starve a fever" is not supported by modern medical science. Regardless of whether you have a cold or a fever, your body requires fuel to effectively combat infection. Depriving the body of nutrients can weaken it and slow down the healing process. It is important to listen to the body and provide it with the necessary nutrition for recovery.

Why Your Body Needs Fuel to Heal

Fighting illness demands energy. A fever, in particular, increases your metabolic rate. Proper eating, even with a reduced appetite, supplies the essential nutrients like protein, vitamins (A, C, D), minerals (zinc, selenium), and fatty acids that your immune system needs to function. Insufficient nutrition can lead to the body breaking down its own tissues for energy, resulting in weakness and delayed recovery.

The Critical Role of Hydration

Hydration is paramount when you are sick. Illnesses often cause fluid and electrolyte loss through fever, sweating, vomiting, or diarrhea. Dehydration can exacerbate symptoms such as headaches and fatigue and interfere with temperature regulation. Adequate fluids also help loosen mucus, which can help with congestion and coughing.

Hydration strategies when sick:

Water: The fundamental source of hydration.
Broth: Offers fluids and electrolytes, while also soothing a sore throat.
Electrolyte Drinks: Beneficial for replacing fluids lost due to vomiting or diarrhea.
Herbal Tea with Honey: Provides hydration and a soothing effect on the throat.

Best Foods for Specific Symptoms

Specific symptoms may call for different dietary approaches.

For Colds and Flu

Chicken Soup: Hydrates, provides electrolytes and protein, and has anti-inflammatory properties.
Citrus Fruits: High in Vitamin C, which supports immune function.
Garlic and Ginger: May have immune-boosting antibacterial and antiviral effects.
Leafy Greens: Good sources of vitamins A and C for immune cell protection.
Yogurt with Live Cultures: Contains probiotics that benefit gut health and immunity.

For Stomach Flu (Nausea and Diarrhea)

BRAT Diet: Bananas, rice, applesauce, and toast are easily digestible and can help calm an upset stomach.
Plain Crackers: Simple carbohydrates that are gentle on the digestive system.
Broth: Helps replace lost fluids and electrolytes.
Ginger Tea: Can help alleviate nausea.

Managing a Poor Appetite

Loss of appetite during illness is common due to inflammation. If you struggle to eat full meals, focus on smaller, more frequent portions and prioritize fluids.

Tips for eating with a low appetite:

Consume small meals every few hours.
Opt for nutrient-rich liquids like smoothies or soups if solid food is difficult.
Choose foods that are easy to chew and digest.
Small amounts of comfort food are acceptable.
Keep easily accessible snacks like crackers or yogurt nearby.

Foods to Avoid During Illness

Some foods can hinder recovery. Limiting or avoiding these is advisable.

Sugary Foods and Drinks: Can increase inflammation and negatively impact the immune system.
Greasy and Fried Foods: Can be hard to digest and worsen symptoms like nausea.
Alcohol and Caffeine: Can lead to dehydration.
Processed Foods: Often lack essential nutrients and contain unhealthy ingredients.

What to Eat vs. What to Avoid When Sick


Good Food & Drink Choices	Bad Food & Drink Choices
Water, broth, herbal tea	Sugary drinks, fruit juices (with lots of added sugar)
Chicken soup, bone broth	Greasy, fried foods
Bananas, applesauce, toast (BRAT)	Spicy foods
Yogurt with live cultures	Alcohol, caffeine
Soft, cooked vegetables	Tough, unprocessed meats
Citrus fruits, berries	Processed snacks

The Link Between Gut Health and Immunity

The majority of the immune system is in the gut, and the gut microbiota plays a key role in immune function. A balanced diet with prebiotic fiber (from fruits, vegetables) and probiotics (from yogurt, fermented foods) supports a healthy gut and immune system. Poor nutrition can disrupt this balance. While illness affects gut health, proper food choices can aid its recovery.

Conclusion

Eating when sick is crucial for healing. Although appetite may be low, providing the body with fluids and nutrient-dense foods gives the immune system the energy and resources needed to fight infection. Prioritize hydration, especially with fever, vomiting, or diarrhea. Choose easy-to-digest and soothing foods, and avoid items that cause inflammation or worsen symptoms. By making informed dietary choices, you can support your body's defenses and facilitate a quicker recovery. If symptoms persist or lack of appetite lasts more than a few days, consult a healthcare professional. Additional advice is available from sources like the Cleveland Clinic.

Frequently Asked Questions

For a day or two with a low appetite, it's generally fine, but focusing on hydration is essential. For more serious or prolonged illnesses, not eating can deplete your energy reserves and hinder your body's ability to heal.

No, this is an old myth. Your body needs proper nutrition to fight any infection, whether it's causing a cold or a fever. Modern medicine advises against intentionally starving yourself during any illness.

Staying hydrated is crucial when you have a fever. The best options are water, clear broths, and electrolyte drinks, as a fever increases fluid loss through sweating.

For a stomach flu, it's best to stick to bland, easily digestible foods like the BRAT diet: bananas, plain rice, applesauce, and toast. Focus on replenishing fluids and electrolytes.

If your appetite is low, try eating small, frequent meals or snacks rather than large ones. Focus on liquid meals like soups, smoothies, or yogurt drinks to get nutrients without feeling overwhelmed by solid food.

You should avoid sugary foods and drinks, greasy and fried foods, and alcohol. These can increase inflammation, dehydrate you, or be difficult for your body to digest.

Yes, chicken soup is beneficial for a cold. The warm broth helps with hydration and thins mucus, and the ingredients provide protein, vitamins, and minerals that support your immune system.

Hydration is extremely important with vomiting and diarrhea, as these symptoms cause rapid fluid and electrolyte loss. Dehydration can worsen symptoms and cause complications, so drinking electrolyte solutions is highly recommended.