Is it better to eat or not eat when you have the flu?

January 10, 2026 •

4 min read

According to the CDC, millions of people get the flu each year, and many wonder how best to manage their diet during illness. The old adage "feed a cold, starve a fever" is a long-standing myth, and the question of whether it is better to eat or not eat when you have the flu has a more nuanced answer than that saying suggests.

Quick Summary

The debate over eating during the flu is settled: your body needs nutrients to recover. Focus on hydration and easy-to-digest, nutrient-dense foods to support your immune system. Avoid processed foods, excess sugar, and alcohol to aid your body’s fight against the viral infection.

Key Points

Stay Hydrated Above All: Prioritize drinking plenty of fluids like water, broth, and herbal teas to combat dehydration caused by fever, sweating, or vomiting.
Listen to Your Body: Don't force yourself to eat if you have no appetite, but do eat when you feel hungry. It's okay to eat less than usual for a short period.
Choose Easy-to-Digest Foods: Opt for gentle, nutritious options like broth-based soups, toast, rice, and yogurt to provide energy without upsetting your stomach.
Avoid Inflammatory and Dehydrating Items: Steer clear of alcohol, caffeine, excess sugar, and fatty, processed foods, as they can weaken your immune system and hinder recovery.
Provide Immune-Boosting Nutrients: Incorporate foods rich in vitamins (especially C and D), minerals (like zinc and selenium), and antioxidants found in fruits, vegetables, and lean protein to support your body's fight against the virus.

Why Your Body Needs Fuel During the Flu

Contrary to old wives' tales, your body needs energy to fight off infection, whether you have a fever or not. When you're sick, your immune system works in overdrive, which requires a significant amount of energy. A fever, a common flu symptom, increases your body's metabolic rate, burning more calories and demanding more fuel. While your appetite may decrease, providing your body with a steady supply of nutrients is crucial for a strong immune response and a faster recovery.

The Importance of Hydration

More important than what you eat is what you drink. The flu often causes fever, sweating, vomiting, or diarrhea, all of which can lead to dehydration. Proper hydration is essential for regulating body temperature, transporting nutrients, and helping your immune system function effectively.

Hydration options to consider:

Water: Plain water is always the best choice for staying hydrated.
Broth: Chicken, beef, or vegetable broth contains fluids and electrolytes to help replenish lost minerals. The warm liquid also helps soothe a sore throat and clear congestion.
Herbal Tea: Warm, non-caffeinated teas with honey and lemon can provide hydration and relief for sore throats. Ginger tea is particularly helpful for nausea.
Electrolyte Drinks: For cases of vomiting or diarrhea, drinks like low-sugar sports beverages or oral rehydration solutions can help restore lost electrolytes.

What to Eat When Your Appetite is Low

When you don't feel like eating a full meal, it's best to stick to bland, easy-to-digest foods that are still nutrient-dense. These choices can prevent stomach upset while providing the energy your body needs.

Broth-Based Soups: Chicken noodle soup is a classic for a reason. It's hydrating, easy to digest, and provides protein, vitamins, and minerals.
Bland Carbohydrates: Foods like toast, rice, and crackers are gentle on the stomach and provide a good source of energy.
Yogurt with Live Cultures: Probiotics can support gut health and potentially boost the immune system. Choose plain, unsweetened yogurt for maximum benefit.
Fruit Purees and Smoothies: Applesauce or a smoothie with leafy greens can provide vitamins, minerals, and fluid without being heavy on the stomach.

Foods and Drinks to Avoid

Just as some foods are helpful, others can hinder your recovery. Knowing what to avoid can prevent symptom aggravation and support your body's healing process.

Alcohol: It's a diuretic that can cause dehydration and suppress your immune system.
Caffeine: Drinks like coffee and black tea can contribute to dehydration.
Excess Sugar: Refined sugar can increase inflammation in the body and may temporarily suppress the immune system.
Fatty and Processed Foods: Hard-to-digest foods like fast food, pizza, and fatty meats can place extra strain on your digestive system when it's already sensitive.
Hard or Crunchy Foods: If you have a sore throat, crunchy foods can be irritating and cause further discomfort.

Comparison of Eating vs. Not Eating with the Flu


Feature	Eating (Sensibly)	Not Eating (Fasting)
Nutrient Intake	Provides essential vitamins, minerals, and protein to fuel the immune system and support healing.	Leads to a nutrient deficit, potentially weakening the immune response and slowing recovery.
Energy Levels	Supplies calories to combat fatigue and maintain energy for daily functions.	Causes low energy and increased weakness, making it difficult to recover.
Hydration	Often includes hydrating options like soups, broths, and juices, which are crucial for fighting fever and other symptoms.	Increases the risk of dehydration, especially with fever, sweating, or vomiting, as fluid intake is limited.
Appetite	Honors the body's cravings with easy-to-digest, palatable options, even if appetite is low.	Ignoring hunger signals can prolong weakness, though a temporary lack of appetite is normal.
Symptom Relief	Warm broths and teas can soothe sore throats and relieve congestion. Ginger can help with nausea.	Does not provide the soothing or anti-inflammatory benefits of specific foods and liquids.

Conclusion: Listen to Your Body, Prioritize Hydration

When you have the flu, the most sensible approach is to listen to your body. While a complete loss of appetite for a day or two is normal and not a cause for alarm, prolonged fasting is not recommended. The focus should be on staying hydrated with plenty of fluids, especially water, broth, and herbal teas. When you do feel hungry, choose nutrient-rich, easily digestible foods like soups, bland carbs, and probiotic yogurt to support your immune system and provide the energy needed for recovery. By nourishing your body and avoiding foods that can worsen symptoms, you can help yourself feel better and recover more quickly. If your symptoms are severe or don't improve, it is always best to consult with a healthcare professional. For more information on staying healthy, you can consult sources like the CDC.

Frequently Asked Questions

No, the old saying "starve a fever" is a myth. When you have a fever, your body's metabolic rate increases, and it needs calories and nutrients to fuel the immune system. The most important thing is to stay hydrated, and to eat what you can, even if it's just small, easy-to-digest portions.

The best things to drink are water, broth, and non-caffeinated herbal tea with honey and lemon. These will help you stay hydrated and can soothe a sore throat. Electrolyte solutions may be helpful if you are experiencing vomiting or diarrhea.

Dairy products may be better to avoid if you experience increased mucus production from a cold, as they can make it feel thicker. However, this is largely a matter of personal comfort rather than a scientifically proven effect. Probiotic-rich yogurt is often recommended.

Soft foods that are easy to swallow are best. Try soups, yogurt, applesauce, oatmeal, or scrambled eggs. Cool foods like popsicles or ice cream can also help soothe your throat.

If you're feeling nauseous, focus primarily on fluids to avoid dehydration. Try sipping clear broths or ginger tea. If you can tolerate solid food, stick to bland options like crackers, toast, or bananas.

Yes, some spices have beneficial properties. Ginger can help relieve nausea, while ginger, cayenne, and turmeric contain anti-inflammatory compounds that may help with congestion and aches.

While most flu cases can be managed at home, you should contact a doctor if symptoms don't improve after a few days or if they worsen. Seek immediate medical attention for concerning symptoms like shortness of breath, chest pain, or confusion.