Is it bad to eat ice cream when you're sick? The truth behind the old wives' tale

December 17, 2025 •

5 min read

According to a 2017 BBC article, scientific evidence suggests that the widespread belief that dairy products increase mucus production when you're sick is a myth. This challenges the common wisdom that tells you to avoid ice cream and other dairy when you are under the weather.

Quick Summary

Separating fact from fiction, this article explores the pros and cons of consuming ice cream during an illness. It examines its impact on sore throats, inflammation, and energy levels, offering evidence-based advice on whether to indulge or opt for alternatives.

Key Points

Not Bad in Moderation: Eating ice cream while sick is generally not harmful, especially in small quantities to soothe a sore throat.
Dairy-Mucus Myth Debunked: Scientific studies do not support the myth that dairy increases mucus production. The perceived effect is often psychological.
Benefits for Sore Throat: The cold temperature acts as a temporary anesthetic, reducing pain and inflammation in the throat.
Calorie and Energy Boost: Ice cream can be a source of calories and energy when a low appetite makes it hard to eat other foods.
High Sugar Concerns: The high sugar content in many ice creams can be pro-inflammatory and may hinder immune function. Opt for low-sugar versions.
Consider Alternatives: For better nutrition and hydration, alternatives like sorbet, warm broth, and smoothies can be more beneficial.

The Verdict on Ice Cream and Illness

For decades, the notion that eating ice cream while sick is a bad idea has persisted, primarily due to the widespread belief that dairy increases mucus production. However, modern medical research has largely debunked this myth. In reality, the decision to enjoy a scoop of ice cream when you're feeling unwell depends on your specific symptoms and sensitivities. For some, the cold, smooth texture can provide temporary relief, while for others, the high sugar content might be counterproductive. This article delves into the science behind the old wives' tale to help you make an informed choice.

Ice Cream's Pros When You're Under the Weather

There are several potential benefits to eating a small amount of ice cream while sick, especially if your appetite is poor or your throat is sore:

Soothes a sore throat: The cold temperature of ice cream can numb the throat, similar to how an ice pack works on a bruise. This can reduce inflammation and provide temporary, localized pain relief.
Provides calories and energy: When you are sick, your body requires extra energy to fight off infection, but a lack of appetite can make eating difficult. Ice cream is a high-calorie, easily digestible food that can provide much-needed energy when you might not want to eat a full meal.
Offers a psychological comfort: The simple pleasure of a cold, sweet treat can be a comforting and mood-boosting experience. The feel-good factor can be a valuable part of recovery.
Aids hydration: For those struggling with dehydration due to fever or nausea, frozen treats like sherbet or popsicles can contribute to fluid intake in a more palatable way than plain water.

Potential Cons and Considerations

While not an absolute danger, there are downsides to consuming ice cream while ill, which are important to weigh against the benefits:

High sugar content: The high amount of refined sugar in most ice creams can be problematic. Research suggests that high sugar intake can cause inflammation and potentially suppress the immune system, weakening its ability to fight off infection.
Potential throat irritation: For some people, especially those with a sensitive throat, the rich, sugary nature of ice cream might lead to increased irritation. Additionally, chunks or hard mix-ins can be scratchy on an already inflamed throat.
Thicker mucus sensation: Though dairy does not increase mucus production, it can thicken existing mucus in some individuals, leading to a temporary sensation of a 'coated' throat or increased congestion. This effect is often due to the milk-saliva mixture and is more of a texture perception than a physiological increase.

Dairy and Mucus: Unpacking the Myth

The idea that dairy products cause or increase mucus has been a long-standing myth, but the evidence does not support it. A landmark 1990 study challenged rhinovirus-infected volunteers and found no significant association between dairy intake and increased nasal secretions. The perception that milk creates more phlegm is often psychological, linked to the creamy texture of the liquid that briefly coats the mouth and throat. For most people, there is no need to avoid dairy for this reason, though individual sensitivities and intolerances can vary.

Alternatives to Ice Cream When Sick

If you want the soothing effect of a cold treat without the high sugar or dairy, several alternatives are more nutritionally beneficial:

Popsicles or fruit sorbets: Water-based frozen treats provide hydration and a cooling sensation. Choosing varieties made with real fruit offers vitamins and antioxidants without the dairy and with potentially less added sugar.
Chicken soup or bone broth: Warm broth can be incredibly soothing for a sore throat and has a decongestant effect. It also provides electrolytes and nutrients to support recovery.
Warm tea with honey: Honey has antimicrobial properties that can help soothe a cough and a sore throat. Paired with a warm herbal tea, it provides hydration and comfort.
Smoothies: A smoothie made with yogurt (or a non-dairy alternative), fruit, and perhaps some spinach can be a nutrient-dense, easy-to-swallow meal substitute that boosts immune function.

Comparison: Ice Cream vs. Soothing Alternatives


Feature	Ice Cream	Fruit Sorbet/Popsicle	Warm Broth/Soup	Yogurt/Smoothie
Soothing Effect	Very soothing (cold)	Very soothing (cold)	Very soothing (warm)	Soothing (cold or room temp)
Sugar Content	High	Variable (can be high)	Low	Variable
Nutritional Value	Often low (mostly sugar/fat)	Variable (depends on fruit content)	High (electrolytes, protein)	High (protein, probiotics)
Hydration	Moderate	High	High	High
Best For...	A quick comfort treat	Hydration and vitamins	Nourishment and congestion	Protein and gut health

How to Choose the Right Frozen Treat

If you decide to indulge in ice cream while sick, consider these tips to minimize potential drawbacks:

Opt for a simple flavor: Avoid varieties with nuts, caramel swirls, or cookie chunks, as these can irritate a raw or sensitive throat.
Choose a low-sugar option: Look for low-sugar or sugar-free alternatives to reduce inflammation and support your immune system.
Go dairy-free: If you have a dairy sensitivity or are concerned about the thickening sensation, a non-dairy frozen dessert, like sorbet or a coconut milk-based ice cream, is a safe bet.
Listen to your body: The best food is the one you can comfortably tolerate. If ice cream makes you feel worse, switch to a different option.

Conclusion: The Final Scoop

Ultimately, eating ice cream when you're sick is a personal decision, not a medical mistake. The myth about dairy causing excess mucus has been largely discredited by science. For a sore throat, a small serving can provide comforting, temporary relief and calories. However, its high sugar content and potential to create a sensation of thicker mucus can be counterproductive for some people. For more robust nutritional support, alternatives like broths, herbal teas, or nutrient-rich smoothies are often a better choice. The key is moderation and listening to what your body is telling you it needs to feel better. Consult a doctor for any persistent or severe symptoms.

Authoritative Resource: For a deeper look at the science behind common cold and flu myths, including the one about dairy, you can explore reputable sources like the Mayo Clinic's expert answers section.

Frequently Asked Questions

No, this is a myth not supported by scientific evidence. Studies have found no link between dairy consumption and increased mucus production. The creamy texture of milk mixing with saliva can sometimes create a sensation of thicker mucus, but it doesn't cause more of it.

For a sore throat, a plain, smooth-textured ice cream without solid mix-ins (like nuts or chunks) is best, as these can irritate the throat. Opting for a lower-sugar or non-dairy version is also a good idea to minimize inflammation.

While ice cream won't worsen your congestion, the cold temperature might not be as comforting as a warm beverage. For congestion, warm fluids like broth or tea are generally more effective because the steam can help clear your nasal passages.

For those with dairy sensitivity or concerns about the 'thickening' sensation, dairy-free options like fruit sorbet or popsicles are an excellent alternative. They offer a cooling effect and hydration without dairy.

When you have a fever, staying hydrated is critical. Options like hydrating popsicles, fruit-based sorbets, or even clear bone broth are excellent choices. They help replenish fluids and electrolytes more effectively than ice cream, and their cool temperature can be soothing.

Yes, high sugar intake can increase inflammation and may negatively impact your immune response. It's best to consume ice cream in moderation and to choose lower-sugar alternatives to support your body's recovery.

There is no medical consensus to avoid all dairy when sick unless you have a specific intolerance. Dairy products like yogurt can provide protein and probiotics that support overall health. If dairy makes you feel temporarily congested, you can opt for dairy-free alternatives.