Is it Best to Eat or Not Eat When You're Sick?

January 3, 2026 •

6 min read

An old medical adage from 1574, 'fasting is a great remedy of fever,' has been proven inaccurate by modern science. So, is it best to eat or not eat when you're sick? The answer depends on your specific symptoms, but experts now agree that providing your body with nutrients is vital for recovery, regardless of whether you have a cold or a fever.

Quick Summary

Your body requires energy and hydration to fight off illness, meaning eating is crucial for recovery. While appetite may decrease, nutritious and easy-to-digest foods provide the fuel your immune system needs. Food choices should be tailored to specific symptoms, like nausea or fever, to speed up the healing process.

Key Points

Feed the Illness, Don't Starve It: The old saying 'starve a fever, feed a cold' is a myth; your body requires fuel and nutrients to fight all types of infections.
Hydration is Critical: Replacing lost fluids and electrolytes from fever, sweating, or vomiting is the single most important action you can take when sick.
Focus on Easy-to-Digest Nutrients: Stick to bland, nutrient-dense foods like broths, bananas, and oatmeal to provide energy without upsetting your stomach.
Tailor Food to Symptoms: Choose warm soups for congestion, bland fare for nausea, and soft foods for a sore throat.
Avoid Sugary, Fatty, and Processed Foods: These options can weaken your immune system and increase inflammation, slowing down your recovery.
Listen to Your Body's Cues: Eat small, frequent meals if your appetite is low, but don't force yourself to eat if you're experiencing severe nausea.
Seek Medical Help for Persistent Issues: Contact a doctor if you can't keep fluids down, your appetite doesn't return, or your condition worsens.

Feed a Cold, Feed a Fever: Busting the Myth

For centuries, the phrase 'feed a cold, starve a fever' has guided people's eating habits during illness. The reasoning was that food would warm the body during a cold but should be withheld to avoid raising a fever. Today, this outdated advice has been fully debunked by medical experts. In reality, your immune system needs a steady supply of energy and nutrients to function optimally, whether it's fighting a virus that causes a cold or a fever. Fasting during a fever, when your metabolic rate and caloric needs increase, can be detrimental to recovery by depleting your energy reserves.

The Role of Nutrition in Recovery

When you're sick, your body works overtime. This increased activity burns more calories and uses more nutrients to repair cells, fight off infection, and reduce inflammation. A balanced diet rich in vitamins, minerals, and proteins is essential for a speedy recovery. While a diminished appetite can make eating a challenge, focusing on nutrient-dense, easily digestible options is key. Ignoring your body's need for fuel can weaken your immune response and prolong your illness.

General Eating Guidelines When Unwell

Stay Hydrated: Dehydration is a common consequence of illness, especially with fever, sweating, vomiting, or diarrhea. Prioritizing fluids like water, herbal teas, and broth is the most important step.
Eat Small, Frequent Meals: Forgoing large meals can help with nausea and a low appetite. Eating smaller portions every few hours provides a consistent energy supply without overwhelming your digestive system.
Listen to Your Body: Your body will often tell you what it can handle. Don't force yourself to eat if you're experiencing severe nausea, but do make a conscious effort to consume fluids and bland foods as your appetite returns.
Focus on Nutrients, Not Junk: Processed and sugary foods offer empty calories that can hinder your immune system and increase inflammation. Stick to whole, nourishing foods to support your body's healing process.

A Symptom-Specific Food Guide

Different symptoms require different dietary approaches. Here’s a breakdown of what to eat based on how you feel:

For Colds and Congestion

Warm Broths and Soups: The steam helps loosen mucus, and the liquid provides hydration and electrolytes. Chicken soup, in particular, contains cysteine, an amino acid that can thin mucus.
Spicy Foods: Capsaicin, found in chili peppers, can act as a natural decongestant by thinning mucus, providing temporary relief.
Garlic and Ginger: These ingredients have anti-inflammatory and antiviral properties that can support immune function. Add them to soups or make a soothing tea.

For Nausea, Vomiting, and Diarrhea

The BRAT Diet: This bland diet of Bananas, Rice, Applesauce, and Toast is easy to digest and can help settle your stomach.
Ginger: Known for its anti-nausea effects, ginger tea or real ginger ale can be very helpful.
Clear Liquids: After vomiting subsides, start with small sips of clear broth, gelatin, or electrolyte drinks to rehydrate.

For Fever and Sore Throat

Hydrating Fruits: Water-rich fruits like watermelon, oranges, and cantaloupe help replenish fluids lost from sweating and provide vitamins.
Soft and Soothing Foods: Yogurt, oatmeal, and mashed potatoes are gentle on a sore throat. The cooling sensation of yogurt can be especially comforting.
Honey: A spoonful of honey in warm tea can coat and soothe an irritated throat. Note: Never give honey to infants under one year old.

Comparison: Best vs. Worst Foods When Sick


Feature	Best Foods to Eat	Worst Foods to Eat
Energy & Nutrients	Broths, lean proteins, nutrient-dense fruits and vegetables	Sugary snacks, processed foods, empty calories
Digestion	Bland foods like toast, rice, bananas; soft and easily digestible options	Greasy, fried, and rich foods that are hard on the stomach
Hydration	Water, herbal tea, broths, electrolyte drinks, coconut water	Alcohol, caffeine, and highly sugary beverages
Soothing Properties	Hot soups, tea with honey, ginger, soft oatmeal	Spicy and acidic foods that can irritate the stomach and throat
Immune Support	Foods rich in Vitamin C, zinc, and antioxidants (e.g., citrus, garlic, yogurt)	Refined sugar, which can suppress the immune system

Conclusion: Fuel Your Recovery, Wisely

So, is it best to eat or not eat when you're sick? The resounding answer is to eat, but to do so wisely. Your body needs fuel to fight off infection and recover its strength. Instead of adhering to old wives' tales, listen to your body and provide it with the right kind of nourishment. Focus on staying hydrated and consuming nutrient-dense, easy-to-digest foods that address your specific symptoms. Avoid junk food, alcohol, and excessive sugar, which can impede your immune system. By making thoughtful food choices, you can effectively support your body's natural healing process and get back on your feet faster.

For more expert advice on nutrition during illness, refer to the resources provided by the Food and Agriculture Organization of the United Nations, particularly their guide on feeding sick people during recovery.

Your Recovery Diet: A Quick Guide

Hydration is paramount: Drink plenty of fluids like water, herbal teas, and broths, especially with fever or stomach issues.
Small meals are better: If your appetite is low, eat smaller, more frequent meals to maintain energy without overwhelming your stomach.
Listen to your symptoms: Tailor your diet to what your body is experiencing, such as bland foods for nausea or warm liquids for congestion.
Choose nutrients over junk: Opt for whole foods rich in vitamins and minerals and avoid processed, fatty, and sugary items.
Bland is best for a bad stomach: The BRAT diet (Bananas, Rice, Applesauce, Toast) is a proven way to ease into eating after vomiting or diarrhea.
Seek expert advice for prolonged issues: If your appetite does not return or you can't keep food down after a few days, consult a healthcare provider.

When to Eat and Not to Eat When You're Sick

When should I start eating again after vomiting? After vomiting has stopped, wait two hours before slowly sipping small amounts of clear liquids. If those are tolerated, you can gradually introduce bland foods over the next 24-48 hours.
Is the 'feed a cold, starve a fever' saying true? No, this is a myth. Your body needs energy and nutrients to fight any infection, including a fever. The modern advice is 'feed a cold, feed a fever' to support your immune system.
What foods should I avoid when I have the flu or a cold? Avoid high-sugar items, greasy and fried foods, and alcohol. These can increase inflammation, suppress your immune system, and cause dehydration.
Does dairy increase mucus production when I have a cold? This is a common misconception. While dairy's thick texture can make your saliva feel thicker, it does not increase mucus production for most people unless they have a pre-existing dairy sensitivity.
What's the most important thing to do when I'm sick and can't eat much? Staying hydrated is the most crucial step. Focus on drinking plenty of fluids like water, coconut water, and broth, especially if you have a fever or are experiencing vomiting or diarrhea.
Are comfort foods okay to eat when you're sick? Yes, comfort foods that you enjoy can be beneficial, provided they are easy to digest. A comforting bowl of chicken soup can help soothe symptoms and lift your mood.
Can I eat spicy food when I'm sick? Spicy food can help with congestion by thinning mucus. However, if you are experiencing nausea or an upset stomach, it's best to avoid it as it can cause further irritation.
Is it better to eat hot or cold food when you have a sore throat? Both can be soothing. Warm broths and teas can help, while cold items like yogurt or popsicles can also relieve irritation. Choose what feels most comfortable for you.
What should a person with diabetes eat when sick? Individuals with diabetes should monitor their blood sugar and focus on complex carbohydrates and high-fiber fruits. Avoid refined and sugary foods, and consult a doctor if you have concerns.
What helps with a sore stomach bug? Stick to bland, easy-to-digest foods and plenty of fluids to stay hydrated and help your gut lining heal. Avoid fatty, greasy, and spicy foods that can cause irritation.
Do probiotics help when you're sick? Probiotics, found in foods like yogurt and kefir, support gut health and may aid the immune system. Some studies suggest they can help with recovery.

When to Seek Medical Advice

While most illnesses can be managed at home with proper rest and nutrition, consult a healthcare provider if:

Your appetite does not return after a few days.
Your condition worsens or doesn't improve.
You cannot keep fluids down due to severe vomiting.
You experience concerning symptoms like shortness of breath, confusion, or a new rash.
If in doubt, it is always best to check with a medical professional.

Frequently Asked Questions

No, this is a myth. Modern medicine has debunked this old adage. Whether you have a cold or a fever, your body needs energy and nutrients to power your immune system and recover. It's more accurate to think 'feed a cold, feed a fever' with nutritious, easy-to-digest foods.

The most important thing to consume when you're sick is fluids. Staying hydrated is critical, especially with symptoms like fever, sweating, vomiting, or diarrhea. Drink plenty of water, broth, or herbal teas to replenish lost fluids and electrolytes.

For nausea and upset stomach, focus on bland, easy-to-digest foods. The BRAT diet (Bananas, Rice, Applesauce, and Toast) is often recommended. You can also try clear broths, crackers, and ginger tea, and eat small amounts frequently to avoid overwhelming your stomach.

Yes, you should eat if you have a fever. A fever increases your metabolic rate, meaning your body burns more calories. Eating nutritious food provides the necessary energy to support your immune system. Focus on hydrating foods like broths and fruits, and easy-to-digest meals.

It is not necessary to avoid dairy products unless you have a pre-existing intolerance or sensitivity. The belief that dairy increases mucus is a myth. The thick texture of dairy can make saliva feel thicker in the mouth, but it does not increase actual mucus production.

Yes, certain comfort foods can be beneficial. A warm, comforting bowl of chicken soup, for example, offers hydration, nutrients, and warmth that can help alleviate congestion and soothe a sore throat. Opt for simple, nourishing options over rich or greasy ones.

When sick, you should avoid or limit foods that can cause inflammation or are hard to digest. This includes sugary foods and drinks, greasy or fried foods, spicy foods (if you have an upset stomach), alcohol, and caffeine.