Is it bad to skip a meal when sick? The truth about eating for recovery

October 18, 2025 •

4 min read

When your body is fighting off an infection, its energy and nutrient needs increase significantly. This makes it crucial to understand the risks involved if you wonder, "is it bad to skip a meal when sick?" The short answer is yes, consistently skipping meals can hinder your recovery.

Quick Summary

This article explores why skipping meals while sick can be detrimental to recovery by depleting energy and vital nutrients. It debunks the 'starve a fever' myth and provides guidance on the best foods and hydration methods to support your immune system and feel better faster.

Key Points

Avoid Fasting: The old adage "starve a fever" is a myth; your body needs energy to fight illness, and skipping meals can make you weaker.
Small, Frequent Meals: If your appetite is low, eat smaller meals or snacks more often to provide a steady supply of nutrients without overwhelming your system.
Prioritize Hydration: Staying well-hydrated is crucial, especially with a fever. Broths, water, and herbal teas are excellent choices.
Choose Nutrient-Dense Foods: Opt for easily digestible foods like broth, bananas, rice, or vitamin-rich fruits to support your immune system.
Listen to Your Body: Don't force yourself to eat if you feel very nauseous, but try to consume small amounts of bland food as soon as your stomach can handle it.
Steer Clear of Unhealthy Foods: Avoid high-fat foods, excess sugar, and alcohol, as they can weaken your immune response and increase inflammation.

Debunking the Myth: Feed a Cold, Starve a Fever

For centuries, the adage "feed a cold, starve a fever" has guided how people approach eating when ill. The old-world logic suggested that eating warmed the body to fight a cold, while fasting cooled a fever. Modern medicine, however, considers this advice outdated and largely incorrect. Medical experts agree that whether you have a cold or a fever, your body needs nutritional support to power your immune system and combat the illness effectively. Depriving your body of essential calories and nutrients during a fever is particularly unhelpful, as the higher metabolic rate actually increases your caloric needs.

The Risks of Not Eating When Ill

While a diminished appetite is a common symptom of illness, opting to skip meals entirely can lead to several negative health consequences. Your body requires a consistent supply of energy to function, and this need is amplified during sickness. A lack of fuel forces the body to break down its own tissues for energy, including muscle mass, which can further weaken you.

Potential health risks of skipping meals when sick:

Weakened Immune Response: Without proper nutrients like protein, vitamins, and minerals, your immune system's ability to fight off the infection is compromised, potentially prolonging your illness.
Low Energy and Fatigue: Skipping meals can cause blood sugar levels to crash, leading to increased fatigue, weakness, dizziness, and irritability. This can make resting and recovering more difficult.
Nutrient Deficiencies: Your body needs a host of nutrients, such as Vitamin C, Vitamin D, and Zinc, to heal and fight infection. Skipping meals means missing out on these critical components.
Dehydration: Food is a source of fluids. Skipping meals, especially if you have a fever, can exacerbate dehydration risks. Electrolyte imbalances can occur, further hindering recovery.
Delayed Healing: Proper nourishment is essential for cellular repair and regeneration. A lack of it can slow down your body's natural healing processes.

Listen to Your Body: The Importance of Small, Frequent Meals

If your appetite is low, forcing down large meals isn't the solution. The key is to listen to your body and adapt your eating habits. Instead of skipping meals, focus on consuming smaller, more frequent meals and snacks. This approach can help you meet your body's increased energy needs without overwhelming your digestive system. Easy-to-digest options are best during this time.

Recommended Foods and Hydration

To support your immune system, focus on nutrient-dense, easy-to-digest options:

Broth and Soup: Warm broth or chicken soup can be incredibly soothing, and provide hydration, electrolytes, and easy-to-digest nutrients.
BRAT Diet Foods: For upset stomachs, the BRAT diet (Bananas, Rice, Applesauce, Toast) offers bland, low-fiber, and binding foods that are easy on the digestive system.
Vitamin-Rich Fruits: Citrus fruits and berries are packed with Vitamin C and flavonoids, which have anti-inflammatory and immune-boosting properties.
Herbal Tea with Honey: Herbal teas provide hydration and warmth, while honey has antimicrobial properties that can help soothe a sore throat.
Ginger: Known for its anti-nausea effects, ginger tea or crystallized ginger can help settle an upset stomach.

Comparison: Eating vs. Skipping Meals When Sick


Feature	Eating Nutritious Foods	Skipping Meals
Immune System Support	Provides vital nutrients (protein, vitamins, minerals) needed to fight infection.	Depletes energy and nutrient stores, potentially weakening the immune response.
Energy Levels	Supplies a steady source of fuel, preventing blood sugar crashes and fatigue.	Can lead to low blood sugar, causing weakness, dizziness, and low energy.
Hydration	Often comes with fluid intake (soups, fruits), helping to prevent dehydration.	Increases the risk of dehydration, especially with fever or vomiting.
Healing Time	Supports the body's natural healing and repair processes, potentially speeding up recovery.	Can prolong illness by not providing the resources needed for healing.
Muscle Mass	Helps maintain muscle mass by providing the protein needed for repair.	The body may break down muscle and fat for energy, leading to muscle loss.

The Crucial Role of Hydration

Of all the advice for recovering from an illness, staying well-hydrated is arguably the most critical. Fever, vomiting, and diarrhea can all lead to significant fluid loss, making dehydration a real concern. Drink plenty of fluids throughout the day, even if you don't feel thirsty. Good options include water, broth, non-caffeinated tea, and electrolyte drinks. For more information on staying healthy, check out the Cleveland Clinic's resources on nutrition during illness.

Conclusion: Prioritize Nourishment and Hydration

While the impulse to skip meals when your appetite is low is understandable, it is not in your best interest when sick. Your body is working hard to fight off infection, and it needs proper fuel and hydration to do so efficiently. Instead of fasting, focus on small, frequent meals of easily digestible, nutrient-rich foods and prioritize staying hydrated. By providing your body with the nourishment it needs, you can support your immune system and pave a quicker path to recovery.

Frequently Asked Questions

While it's normal to have a low appetite, it's not ideal to skip meals entirely. Try to eat small, frequent portions of bland, easily digestible food to provide your body with the necessary energy to recover.

For nausea, the BRAT diet is often recommended. This includes bananas, rice, applesauce, and toast, which are all easy on the stomach. Bland foods and ginger tea can also be helpful.

Hydration is extremely important. Fever, vomiting, and diarrhea can all lead to dehydration. Drinking plenty of water, broth, and electrolyte drinks is critical for a smooth recovery.

Yes, you should eat if you have a fever. Your metabolism increases with a fever, so your body needs extra calories to fight the infection. The idea of 'starving a fever' is a myth.

Not eating when sick can lead to weakened immunity, lower energy levels, nutrient deficiencies, dehydration, and a longer recovery time. Your body needs fuel to heal itself effectively.

Yes, it's best to avoid processed foods, high-fat foods, excess sugar, and alcohol. These can increase inflammation, upset your stomach, and weaken your immune system.

Yes, chicken soup can be beneficial. It provides hydration, electrolytes, and nutrients that are easy to digest. The warmth and steam can also help soothe a sore throat and clear congestion.