Is it best to eat when you feel sick?

October 17, 2025 •

4 min read

According to the Cleveland Clinic, the long-standing medical myth of 'starve a fever, feed a cold' is not actually good advice. When your body is fighting an infection, it needs energy and nutrients to properly fuel your immune system and aid recovery. So, is it best to eat when you feel sick? The answer depends on your specific symptoms, but the overall goal is to listen to your body and provide it with the necessary fuel to get well.

Quick Summary

When you are sick, your body needs fuel to power its immune response, making proper nutrition important for recovery. Hydration is crucial, and food choices should be easy to digest and nutrient-dense, depending on symptoms. Listen to your body and prioritize small, frequent meals of soothing foods over a normal diet, especially during periods of nausea or reduced appetite. Avoid foods that can worsen symptoms or hinder your immune system.

Key Points

Prioritize Hydration: Drinking plenty of fluids like water, broth, and tea is the single most important action to support your body's immune response and prevent dehydration, especially with fever, vomiting, or diarrhea.
Eat When You Feel Able: Ignore the myth of 'starving a fever.' When your appetite returns, eat small, frequent meals and listen to your body's signals, as food provides necessary energy and nutrients for recovery.
Opt for Easily Digestible Foods: Choose bland, soft foods like rice, bananas, and toast, especially if you have an upset stomach, to avoid irritating your digestive system.
Embrace Immune-Supporting Nutrients: Incorporate foods rich in vitamins (C, A, B6), zinc, and selenium, such as citrus fruits, chicken soup, and yogurt, to help strengthen your immune system.
Avoid Certain Foods: Steer clear of sugary, spicy, greasy, and fatty foods, as well as alcohol and caffeine, which can worsen symptoms, increase inflammation, or lead to dehydration.
Lean on Comfort Foods Wisely: While comforting, ensure that foods like chicken soup or mild oatmeal are also providing a mix of nutrients to aid your recovery, rather than being empty calories.
Support Gut Health: Foods with probiotics, like yogurt, can help maintain a healthy gut microbiome, a crucial part of the immune system.

The Misguided Adage: Why You Shouldn't 'Starve a Fever'

For centuries, people followed the advice to 'feed a cold, starve a fever,' but modern science debunks this outdated recommendation. Regardless of the specific illness, your body is working hard to fight off the infection, a process that requires a significant amount of energy and specific nutrients. A fever, for instance, increases your metabolic rate, meaning your body burns more calories than usual. Denying it fuel during this time is counterproductive and can prolong your recovery by forcing your body to use up its own reserves.

The Importance of Hydration When Sick

Before focusing on solid foods, proper hydration is paramount, particularly when you are sick. Symptoms like fever, diarrhea, and vomiting lead to significant fluid and electrolyte loss, which can cause dehydration. Staying hydrated helps to regulate body temperature, flush out toxins, and keep your body's cells functioning properly.

Hydrating options for recovery:

Water: The most basic and essential fluid for rehydration.
Clear Broths: Offer electrolytes and nutrients while being gentle on the stomach.
Herbal Tea: Soothes a sore throat and provides warmth, which can help with congestion.
Coconut Water: A natural source of electrolytes.
Oral Rehydration Solutions: Specifically formulated to replace lost fluids and salts, often recommended for severe vomiting or diarrhea.

Listening to Your Body: The Right Foods for Your Symptoms

Your appetite is a key indicator of what your body can handle. It’s perfectly normal to have a decreased appetite, especially during the first day or two of an illness. The key is to eat what you can, prioritizing small, frequent meals of easily digestible foods rather than forcing yourself to eat large portions.

For Stomach-Related Illnesses

When dealing with nausea, vomiting, or diarrhea, your focus should be on bland foods that won't irritate your digestive system further. The BRAT diet (bananas, rice, applesauce, toast) is a classic starting point because these foods are easy to digest.

For Colds, Flu, and Upper Respiratory Symptoms

If your illness involves a sore throat or congestion, warm, soothing foods can be especially comforting. Chicken soup is a well-regarded remedy for good reason, providing fluids, electrolytes, and anti-inflammatory compounds.

Nutrient-dense options for respiratory illness:

Garlic: Contains allicin, which has antiviral and antibacterial properties.
Ginger: Known for its anti-nausea and anti-inflammatory effects.
Citrus Fruits: Rich in Vitamin C, an antioxidant that supports immune function.
Yogurt: Provides probiotics that support gut health, which is a major component of the immune system.

The Critical Role of Key Nutrients

Beyond just eating, the type of food you consume matters. A nutrient-rich diet is essential for supporting your body's immune function. Deficiencies in crucial vitamins and minerals can impair your immune response and make you more susceptible to infection.

Key vitamins and minerals for immune support:

Vitamin C: Found in citrus fruits, bell peppers, and strawberries. Protects cells from damage.
Vitamin B6: Found in chicken breast, salmon, and chickpeas. Vital for producing immune cells.
Zinc: Found in lean beef, pumpkin seeds, and yogurt. Acts as a gatekeeper for the immune system.
Selenium: Found in Brazil nuts, tuna, and salmon. Activates the immune system and regulates its response.

What to Avoid Eating When You're Sick

Just as some foods are helpful, others can hinder your recovery or make you feel worse. Avoiding these foods is crucial to give your body the best chance to heal.

Sugary Foods and Drinks: Can cause inflammation and suppress immune function.
Alcohol: Dehydrates the body and weakens the immune system.
Spicy Foods: Can irritate an already sore throat or sensitive stomach.
Fatty and Greasy Foods: Hard to digest and can worsen nausea and stomach upset.
Caffeine: Can increase dehydration, which is counterproductive when ill.

Comparison Table: Foods to Eat vs. Foods to Avoid When Sick


Foods to Favor	Symptoms They Address	Foods to Avoid	Reasons to Avoid
Broths & Soups	Hydration, Sore Throat, Congestion	Alcohol & Caffeine	Dehydration, Immune Suppression
Bananas & Applesauce	Upset Stomach, Nausea, Diarrhea	Spicy Foods	Irritation, Inflammation
Ginger & Garlic	Nausea, Viral Symptoms	High-Sugar Items	Inflammation, Hindered Immune Response
Yogurt (Probiotics)	Gut Health, Immunity	Greasy/Fried Foods	Digestive Distress, Nausea
Citrus Fruits	Immune Support, Antioxidants	Fatty Red Meat & Cheese	Hard to Digest, High Fat

Conclusion

Determining if it is best to eat when you feel sick requires a personalized approach that prioritizes hydration and nutrient-dense, easy-to-digest foods, while avoiding potentially irritating ones. The outdated advice to 'starve a fever' is no longer medically supported because your body requires fuel to fight illness effectively. While a temporary lack of appetite is normal, focusing on small, frequent meals and liquids ensures your body has the energy it needs to recover. Ultimately, listening to your body and choosing nourishing options will provide the best support for your immune system during recovery.

One Authoritative Outbound Link

For more detailed guidance on a diet for illness, you can review expert resources from health organizations like the Cleveland Clinic.

Frequently Asked Questions

Yes, it is completely fine not to eat solid foods for a day or two if you have no appetite, especially if you have a stomach bug. The body prioritizes fluid intake in the initial stages of illness, so focus on staying hydrated with water, broths, or rehydration solutions during this time.

Warm, soothing liquids are best for a sore throat. Hot tea with honey, warm broths, and chicken soup can help reduce irritation and provide comfort. Avoid anything overly acidic or spicy that could further inflame your throat.

To stay hydrated with a fever, drink fluids frequently in small sips. Good options include water, oral rehydration solutions, clear broths, and coconut water. Avoid beverages with high sugar or caffeine content.

Some people find that dairy products can thicken mucus, potentially worsening congestion during respiratory illnesses like a cold. For stomach viruses, it's often recommended to avoid dairy as it can be harder to digest. However, yogurt with active cultures can be beneficial for gut health. Listen to your body and adjust accordingly.

When experiencing nausea, focus on plain, bland foods such as toast, crackers, and bananas. Ginger is also known to help settle an upset stomach, so ginger tea or ginger ale made with real ginger can be beneficial.

Yes, chicken soup is effective for a cold for several reasons. The hot broth provides hydration and helps clear congestion, while the chicken offers protein for immune cell production. It is also an easy-to-digest source of vitamins and minerals.

Yes, many foods contain nutrients that support immune function. This includes foods rich in Vitamin C (citrus fruits, bell peppers), zinc (lean meats, nuts), and selenium (Brazil nuts, salmon). A balanced diet with a variety of fruits, vegetables, and lean proteins is best for long-term immune support.