How should you eat when you have COVID?

January 7, 2026 •

4 min read

According to researchers, a healthy diet during a COVID-19 infection is often associated with milder symptoms and can significantly aid the recovery process. Navigating dietary choices while feeling unwell is challenging, especially when symptoms like loss of taste or appetite arise.

Quick Summary

This guide outlines the best nutritional strategies for individuals with COVID, including how to manage symptoms like low appetite, maintain optimal hydration, and select nutrient-dense foods to support immune function during illness and recovery.

Key Points

Stay hydrated: Consistently drink plenty of fluids like water, broth, or herbal teas to combat dehydration, especially with fever or digestive issues.
Eat nutrient-dense foods: Focus on a balanced diet of fruits, vegetables, whole grains, and lean proteins to supply your immune system with necessary vitamins and minerals.
Manage appetite and taste changes: Opt for smaller, frequent meals or nourishing drinks if your appetite is low. Experiment with different textures and flavors if your senses of taste or smell are affected.
Limit processed foods: Avoid or minimize foods high in sugar, salt, and unhealthy fats, as these can promote inflammation and offer little nutritional value.
Prioritize protein for recovery: After the acute illness, concentrate on a high-protein, energy-dense diet to help rebuild lost muscle mass and regain strength.
Listen to your body: Be flexible with your eating habits based on your symptoms and consult a healthcare professional if you experience persistent issues like severe appetite loss or weight changes.

Prioritize Hydration to Fight Dehydration

Staying properly hydrated is perhaps the most critical component of self-care when you are sick with COVID-19. Fever, vomiting, and diarrhea can all lead to dehydration, which can worsen symptoms and prolong recovery. Adequate fluid intake helps transport nutrients, regulate body temperature, and flush out toxins. Aim for at least 8 to 10 glasses of fluid daily, choosing from a variety of options:

Water: The simplest and best fluid for hydration. Carry a reusable water bottle to encourage consistent sipping throughout the day.
Broth-based soups: Chicken soup and vegetable broths are not only comforting but also provide essential electrolytes like sodium and potassium lost through sweat.
Herbal teas: Warm liquids can be soothing for a sore throat and help relieve congestion. Options like chamomile, ginger, or peppermint tea can be comforting.
Diluted juice: If plain water is unappealing, adding a splash of unsweetened fruit juice can encourage fluid intake. Avoid sugary sodas and full-strength juices.

Fuel Your Body with Immune-Supporting Nutrients

Even with a reduced appetite, focusing on nutrient-dense foods is key to providing your immune system with the building blocks it needs to fight the infection. A diet rich in fresh produce, whole grains, and lean proteins is ideal. Consider incorporating the following:

Fruits and vegetables: A colorful variety provides a range of vitamins, minerals, and antioxidants. Vitamin C is especially beneficial for immune health and can be found in citrus fruits, bell peppers, and kiwi.
Whole grains: Opt for foods like wholemeal bread, brown rice, and oatmeal. These provide fiber and sustained energy without causing blood sugar spikes. Oatmeal and barley contain beta-glucan fiber, which has anti-inflammatory properties.
Proteins: The body needs protein to rebuild muscle tissue and produce immune cells. Good sources include lean poultry, fish, eggs, beans, and lentils.
Healthy fats: Omega-3 fatty acids, found in oily fish like salmon, and monounsaturated fats from avocados and nuts, can help regulate inflammation in the body.

Nutritional Strategies for Specific COVID Symptoms

COVID-19 symptoms like appetite loss, altered taste, and nausea require a flexible approach to eating. The goal is to get calories and nutrients in any way that feels manageable.

If you have a reduced appetite: Instead of three large meals, try eating small, frequent, energy-dense meals and snacks throughout the day. This can be less overwhelming for your system. Nourishing drinks like smoothies made with yogurt, fruit, and nut butter can also provide significant calories and protein.
If you experience taste or smell changes: Experiment with different flavors and textures. Stronger flavors from herbs, spices, or mustard might be more noticeable. Varying the temperature of food, or opting for single-ingredient items over complex, combined dishes, can also help. If food has a metallic taste, try using plastic cutlery.
If you are nauseous: Stick to bland, easy-to-digest foods like plain rice, toast, chicken, and clear soups. Avoid spicy, fatty, or acidic foods that might upset your stomach further. Sucking on popsicles or frozen fruit can also be helpful.

Foods to Limit or Avoid

Just as some foods can help, others can hinder your recovery by promoting inflammation or providing empty calories. It's best to limit or avoid the following during your illness:

Processed and ultra-processed foods: These are often high in salt, sugar, and unhealthy fats and lack the nutrients your body needs to heal.
Sugary drinks and sweets: Concentrated juices, sodas, and candies contribute to inflammation and offer no nutritional benefit.
Alcohol: It can cause dehydration and potentially interfere with the immune response.
Excessive saturated fats: Found in fatty meats and full-fat dairy, these can promote low-grade inflammation.

Table: Tailoring Your Diet to Your Symptoms


Symptom	Recommended Foods & Tips	Foods to Avoid
Sore throat	Soft, moist foods like mashed potatoes, scrambled eggs, yogurt, and warm broth. Cool items like ice cream or smoothies can also provide relief.	Hard, crunchy foods, spicy sauces, and acidic citrus fruits that can cause irritation.
Appetite loss	Small, frequent meals. Energy-dense snacks like cheese and crackers, nuts, yogurt. Drinkable calories via smoothies or milky drinks.	Large, heavy meals that can feel overwhelming. Foods that require significant chewing.
Nausea or diarrhea	Bland, easy-to-digest foods like bananas, rice, toast, and clear broths. Oral rehydration solutions to replenish electrolytes.	Spicy, greasy, or fatty foods. High-fiber foods if diarrhea is severe.
Altered taste/smell	Focus on texture, colors, and temperatures. Use strong-flavored herbs or spices. Try using plastic utensils to combat a metallic taste.	Complex, combined foods. Items that rely heavily on scent for appeal, like coffee or certain cooked meats.
Fatigue	Easy-to-prepare or ready-to-eat foods like yogurts, tinned soups, and precooked meals. Ask for help with cooking if possible.	Meals that require extensive preparation and energy.

Recovering Your Strength: The Post-COVID Diet

Recovery from COVID-19, especially if it was severe, requires rebuilding your strength. During the infection, your body breaks down muscle protein to fuel the immune system, so it's vital to replenish these stores. The post-COVID diet should be high in protein and energy to restore muscle mass and fight fatigue. Include sources like lean meats, eggs, dairy, nuts, seeds, and legumes to support your body's rebuilding process. Prioritize consistent nutrition to help stabilize your weight and energy levels as you return to normal activities.

Conclusion: Listen to Your Body

Eating well while sick with COVID-19 is about a flexible and responsive approach. The core principles are to stay hydrated, fuel your immune system with wholesome foods, and adapt your eating habits to manage specific symptoms like appetite loss or taste changes. While supplements can support a healthy diet, they are not a substitute for a balanced nutritional intake. Always listen to your body's signals and seek medical advice if symptoms, particularly severe loss of appetite or significant weight loss, persist. Your dietary choices are a powerful tool to support your body's recovery process.

For more detailed nutritional recommendations from the World Health Organization during the COVID-19 outbreak, consult their official guidelines.

Frequently Asked Questions

When you have no appetite, focus on small, frequent meals and nutrient-dense drinks. Easy-to-digest options include smoothies with yogurt and fruit, oatmeal, soups, and nourishing milky drinks. High-calorie ingredients like nut butter or cheese can be added to boost energy without increasing portion size significantly.

While certain nutrients like Vitamin C and Zinc are important for a healthy immune system, a balanced and varied diet is the best approach. There is no conclusive evidence that high-dose supplements prevent or cure COVID-19. Always consult your doctor or a dietitian before starting any new supplement.

To cope with changes in taste and smell, focus on other sensory aspects of food, such as texture, temperature, and visual appeal. Experiment with strong-flavored spices and herbs, and try different foods hot or cold to see what is more palatable. Using plastic cutlery can help if food tastes metallic.

Staying hydrated is vital. Stick to water, but also consider broths, herbal teas, or diluted fruit juice if plain water is unappealing. These options help replenish fluids and electrolytes. Avoid excessive caffeine and sugary, carbonated drinks, which offer little nutritional value.

Dairy is a source of protein and other nutrients, and you don't need to avoid it unless you have a pre-existing intolerance. In fact, nourishing milky drinks or yogurt can be good options if your appetite is low. However, if you experience significant nausea, some individuals find it easier to stick to bland foods first.

It's best to limit or avoid processed foods, items high in salt and sugar, excessive saturated fats (like in fatty red meat), and alcohol. These can promote inflammation and don't provide the high-quality nutrients needed for recovery.

When fatigue is a major symptom, focus on easy-to-prepare or ready-to-eat foods. Stock up on healthy items like yogurt, instant oatmeal, tinned soups, ready-made smoothies, and frozen fruits. Don't hesitate to ask for help from family or friends with shopping or cooking.