Is it better to eat a lot when you're sick?

January 7, 2026 •

4 min read

Medical experts agree that proper nutrition is crucial for recovery from illness. But is it better to eat a lot when you're sick, or is it better to listen to a reduced appetite and focus on key nutrients and hydration instead?

Quick Summary

The old adage is a myth. During illness, your body needs fuel to fight infection, but you should listen to your appetite and prioritize nutrient-dense foods, not large quantities.

Key Points

Listen to your body, don't overeat: If you have a reduced appetite, it's okay to eat less. Focus on small, frequent, nutritious meals rather than large ones.
Prioritize hydration: Staying hydrated is more critical than eating a lot. Drink plenty of water, broths, and herbal tea, especially with a fever.
Nutrient-dense over calorie-dense: Provide your immune system with the right vitamins, minerals, and protein it needs, rather than empty calories from junk food.
Avoid problematic foods: Steer clear of excessive sugar, alcohol, and greasy foods that can hinder recovery and cause dehydration or inflammation.
The old adage is a myth: The idea to "starve a fever" is inaccurate; both colds and fevers require proper nutrition and hydration to fight infection.
Support, don't suppress, your system: Eating the right foods gives your body the energy to heal. Ignoring hunger signals or fasting can be counterproductive to recovery.

The centuries-old saying, “feed a cold, starve a fever,” suggests two different approaches to eating during illness, but modern medicine has debunked this advice. In reality, your body requires fuel and nutrients to fight off any infection, whether it's a simple cold or a fever-inducing illness. However, this doesn't mean it's better to eat a lot when you're sick. The key lies in listening to your body's signals and focusing on the right types of nourishing foods, not just consuming large quantities.

The Immune System's Energy Demands

When you become ill, your immune system kicks into high gear to combat the infection. This heightened activity significantly increases your body's energy demands. If you have a fever, your metabolic rate increases even more as your body temperature rises to create a hostile environment for the pathogen. This process burns extra calories, so depriving your body of energy when it needs it most can hinder your recovery. Rather than fasting, a better strategy is to provide your body with the fuel it needs, even if your appetite is reduced.

Why You Lose Your Appetite

It's not uncommon to lose your appetite when you're sick. This is a natural bodily response designed to conserve energy for healing by reducing the energy spent on digestion. Instead of forcing yourself to eat a full meal, it's more effective to eat smaller, more frequent portions of nutrient-dense, easily digestible foods throughout the day. This ensures a steady supply of energy without overwhelming your system.

The Best Foods to Eat When Ill

Your focus should be on nutrient-rich foods that are easy on your digestive system. These choices provide the necessary vitamins, minerals, and fluids to aid recovery.

Broths and soups: Warm liquids like chicken soup, bone broth, or vegetable broth help with hydration and provide important nutrients and electrolytes. The steam can also help clear congestion.
Hydrating fruits and vegetables: Foods high in vitamin C, such as citrus fruits, strawberries, leafy greens, and broccoli, are beneficial for immune function. Smoothies with these ingredients are a great option when a sore throat makes chewing difficult.
Porridges and soft grains: Simple porridges, rice, or oatmeal are bland, easy to digest, and provide a gentle source of energy.
Herbal teas with honey: Ginger or peppermint tea can soothe an upset stomach, while honey has natural antioxidants and can help with coughing. (Avoid honey for infants under one year old).
Lean protein: Adding lean proteins like chicken to soup or eating soft-boiled eggs provides essential amino acids that support immune cell production.

Foods to Avoid During Sickness

Just as some foods help, others can hinder your recovery. Steer clear of these to avoid exacerbating symptoms.

Excessive sugar: Too much added sugar can promote inflammation, which may suppress your immune response and worsen symptoms. This includes sugary sodas, candy, and cookies.
Alcohol and caffeine: Both can lead to dehydration, which is detrimental when you're sick and need to stay hydrated. Alcohol can also impair immune function.
Greasy and processed foods: Fatty, heavy, and processed foods are difficult to digest, putting extra strain on your body. These offer little nutritional value and can aggravate an upset stomach.
Spicy foods: While some people think spicy food clears congestion, it can also irritate an already sore throat.
Dairy (if congested): Some people find that dairy products can thicken mucus, potentially worsening congestion. If this is an issue for you, consider a plant-based alternative temporarily.

Good vs. Bad Foods When Sick: A Comparison


Feature	Good Choices	Poor Choices
Energy	Small, frequent, nutrient-dense meals	Large, infrequent, heavy meals
Digestion	Bland, easy-to-digest foods (e.g., porridge, broth)	Greasy, spicy, high-fat foods
Hydration	Water, herbal tea, broths, electrolyte drinks	Alcohol, excessive caffeine, sugary sodas
Nutrients	Fruits, vegetables, lean protein, healthy grains	Processed snacks, junk food, excessive sugar

The Critical Importance of Hydration

More important than the quantity of food is the quantity of fluids. Illness, especially with a fever, can quickly lead to dehydration due to increased sweating, vomiting, or diarrhea. Dehydration can worsen fatigue, headaches, and slow your recovery. Ensure you're drinking plenty of fluids throughout the day. Broths and electrolyte drinks are excellent for replenishing lost minerals.

So, What's the Verdict?

To answer the question, it is not better to eat a lot when you're sick. It is better to eat smartly and prioritize nutrient-dense, easy-to-digest foods, and most importantly, stay well-hydrated. Listen to your body: if you're hungry, eat nutritious food. If you're not, focus on fluids. As health experts at Verywell Health advise, fueling up with nutrient-dense foods and plenty of fluids is the best approach.

Your body will tell you what it can handle. By providing it with the right support, you empower your immune system to do its job effectively, paving the way for a faster and smoother recovery. If your symptoms or lack of appetite persist for more than a few days, it is always wise to consult a healthcare professional.

Frequently Asked Questions

Yes, fasting during illness is not recommended. Your immune system needs calories and nutrients to function effectively and fight off the infection, so you should consume nutritious foods if you are able.

Yes, a fever raises your body temperature and metabolic rate, which increases your body's energy requirements. Eating and drinking can help replenish the calories burned and aid your recovery.

For an upset stomach, doctors often recommend bland foods that are easy to digest, such as bananas, rice, applesauce, and toast (the BRAT diet).

If you have a low appetite, you don't need to force yourself to eat large amounts. Instead, focus on small, nutrient-dense meals or snacks. The most important thing is staying hydrated.

Yes, excessive added sugar can contribute to inflammation in the body, which may hinder your immune response and make symptoms feel worse. Stick to low-sugar options.

Yes, chicken soup is often called the 'gold standard' for a reason. Its warm liquid helps with hydration and congestion, and it provides protein and antioxidants to support your immune system.

This can depend on the individual. Some people find that dairy can thicken mucus and worsen congestion, so you may want to limit your intake if you experience this effect.