Is it a good idea to eat when sick?

November 25, 2025 •

4 min read

While the old adage says to 'feed a cold, starve a fever,' modern medical consensus has debunked this advice, confirming that a nourishing diet is vital for recovery from any illness. But is it a good idea to eat when sick, especially if you don't feel like it? The answer is more nuanced than a simple yes or no, depending on your symptoms and appetite.

Quick Summary

This article explores the importance of nutrition and hydration during illness, explaining what to eat and what to avoid to aid recovery. It details how certain foods can help soothe symptoms while others may worsen them, and emphasizes that listening to your body is key to a faster return to health.

Key Points

Debunking the Myth: The saying 'feed a cold, starve a fever' is medically incorrect; your body needs energy to fight all illnesses, including fevers.
Hydration is Paramount: Staying hydrated is the most crucial step when sick, especially with a fever or digestive issues.
Nourish Your Body: Providing your body with nutrients from easily digestible foods gives your immune system the fuel it needs to recover.
Listen to Your Appetite: It's normal to have a reduced appetite; don't force yourself to eat if you don't feel like it, but focus on fluids and gentle foods when you are hungry.
Choose the Right Foods: Stick to nourishing options like broths, fruits, and probiotics, while avoiding greasy, sugary, and processed foods that can worsen symptoms.
Consult a Professional: If your symptoms don't improve, your appetite doesn't return, or you have serious concerns, seek medical advice.

Why Your Body Needs Nutrition When You're Sick

When you are under the weather, your body's immune system ramps up its efforts to fight off infection, which requires a significant amount of energy. A fever, in particular, increases your body's metabolic rate, burning more calories than usual. Providing your body with the right fuel—a blend of protein, vitamins, and minerals—supports your immune response and helps you recover faster. Conversely, restricting your diet can deplete your energy reserves, potentially prolonging your illness.

The Importance of Hydration

Whether you have a cold, flu, or fever, proper hydration is even more critical than eating. Your body loses fluids through sweating (especially with a fever), vomiting, or diarrhea. Dehydration can worsen symptoms and delay recovery. Broths, teas, and water with electrolytes are excellent choices to replenish lost fluids and minerals.

What to Eat When Sick

Knowing which foods can help alleviate symptoms is key. Many traditional remedies are backed by science for their soothing and immune-boosting properties.

Best Foods to Eat When Sick:

Chicken Soup and Broth: This classic comfort food is not just a placebo. The warm broth helps hydrate and relieve congestion, while the chicken provides protein and the vegetables offer vitamins and minerals.
Ginger: Known for its anti-nausea effects, ginger can help soothe an upset stomach. You can find it in teas, ales made with real ginger, or use it fresh in cooking.
Honey: With antimicrobial and anti-inflammatory properties, a spoonful of honey can help soothe a sore throat and reduce coughing (for adults and children over one year old).
Yogurt: Probiotics found in yogurt support gut health, where a large part of your immune system resides. This can aid recovery, especially if you've been on antibiotics.
BRAT Diet (Bananas, Rice, Applesauce, Toast): These bland, easy-to-digest foods are perfect if you're dealing with an upset stomach, nausea, or diarrhea.
Citrus Fruits and Berries: Packed with Vitamin C and antioxidants, these fruits can help support your immune system.

Foods and Drinks to Avoid

Just as some foods can help, others can hinder your recovery by irritating your digestive system or promoting inflammation.

Worst Foods to Eat When Sick:

Alcohol and Caffeinated Drinks: These are diuretics and can worsen dehydration, which is the last thing your body needs when fighting an infection.
Greasy and Fried Foods: High-fat foods are difficult to digest and can aggravate nausea or upset a sensitive stomach.
Sugary Foods and Drinks: Excessive sugar intake can cause inflammation and suppress immune function. Stick to naturally occurring sugars from fruit.
Spicy Foods: While they might clear your sinuses, spicy foods can also irritate a sore throat or cause an upset stomach.
Highly Processed Foods: These often lack the essential nutrients your body needs to recover and are typically high in sodium and unhealthy fats.

Comparison Table: What to Eat vs. What to Avoid


Best Foods to Eat	Foods to Avoid	Reasoning
Chicken Soup and Broth	Greasy, fried foods	Broth hydrates and soothes; fried foods are difficult to digest and can cause nausea.
Ginger Tea	Alcohol, caffeine	Ginger eases nausea; alcohol and caffeine cause dehydration.
Yogurt (with probiotics)	High-sugar desserts, candy	Probiotics support gut health; sugar suppresses the immune system.
Bananas, Rice, Applesauce, Toast	Spicy foods, acidic fruit juices	BRAT diet is gentle on the stomach; spicy and acidic foods can cause irritation.
Citrus Fruits, Berries	Highly processed foods	Fruits provide immune-boosting vitamins; processed foods lack essential nutrients.

Listening to Your Body's Cues

One of the most important takeaways is to listen to your body. Your appetite often naturally decreases when you are sick, as your body prioritizes fighting the infection over digesting food. It's okay to eat less for a few days, as long as you focus on staying hydrated. However, you should not deliberately starve yourself, even with a fever, as your body still needs energy. If your appetite doesn't return or your symptoms worsen, it's wise to consult a healthcare provider.

The Role of Rest and Recovery

While nutrition is a powerful tool, it works best alongside other self-care measures, namely rest. Proper rest allows your body to dedicate its energy to healing. Combine nutrient-rich, easy-to-digest foods with plenty of sleep and fluids for the most effective recovery plan. For personalized dietary advice during illness, especially if you have underlying health conditions, consult a healthcare professional. For more general healthy eating guidance, visit authoritative sources like the Academy of Nutrition and Dietetics.

Conclusion: Eat Intuitively and Hydrate Often

Eating when you're sick is almost always a good idea, as long as you make smart choices based on your symptoms and appetite. Discard the outdated 'starve a fever' myth and focus on providing your body with easily digestible, nourishing, and hydrating foods. Prioritizing fluids is paramount, but a little nourishment from the right food can go a long way in supporting your immune system and helping you feel better faster. Listen to your body, and don't force yourself to eat if you can't, but never intentionally starve your way through an illness.

Frequently Asked Questions

No, this is a medical myth. Your body needs proper nutrition to support its immune system when fighting any infection, whether it's a cold or a fever.

You should not force yourself to eat if you have no appetite, as this can cause discomfort. Focus on staying hydrated with fluids, and eat smaller, gentle meals when you feel ready.

If you have an upset stomach or diarrhea, follow the BRAT diet (Bananas, Rice, Applesauce, Toast). These foods are bland and easy to digest, helping to calm your digestive system.

The link between milk and increased mucus is largely a myth for most people. However, if you find that dairy worsens your congestion, it's reasonable to avoid it while sick.

Hydration is crucial because you lose fluids through fever, sweating, and other symptoms. Dehydration can prolong illness and worsen symptoms, so replenishing fluids with water, broth, or electrolyte drinks is vital.

No, alcohol should be avoided when sick. It is dehydrating and can interact negatively with some medications, impairing your immune response.

Avoid greasy and fried foods, sugary treats, alcohol, caffeine, spicy foods, and heavily processed items, as they can be hard to digest and may hinder your recovery.