Is it better to eat or not eat with a cold? The definitive guide.

October 23, 2025 •

3 min read

An old medical myth from 1574 advised that "fasting is a great remedy of fever," which later evolved into the adage, "starve a fever, feed a cold". However, modern medical understanding has thoroughly debunked this old folklore, and the answer to if it is better to eat or not eat with a cold is clear: your body needs nourishment to recover.

Quick Summary

Eating nutritious foods and staying hydrated are crucial for a healthy immune response when battling a cold. Avoiding inflammatory and dehydrating items can prevent worsening symptoms and support a faster recovery.

Key Points

Fuel Your Immune System: Eating nutrient-dense foods provides the necessary energy for your body to fight infection.
Prioritize Hydration: Drinking plenty of fluids, like water and broth, is crucial to prevent dehydration and loosen mucus.
Choose Comfort Foods: Warm soups, herbal teas, and soft foods can soothe symptoms and provide nourishment when appetite is low.
Avoid Inflammatory Foods: Limit sugar, alcohol, and processed foods that can hinder your immune response and worsen symptoms.
Listen to Your Body: If your appetite is low, don't force large meals; opt for small, frequent, nutritious snacks or liquids.
Debunk the Myth: The phrase 'starve a fever, feed a cold' is medically unsound. Your body needs nourishment for any illness to recover efficiently.

The Modern Verdict: Why Eating is Crucial with a Cold

When you're sick with a cold, your body is engaged in a complex and energy-intensive fight against the invading virus. This immunological battle requires significant fuel, in the form of calories and essential nutrients, to function effectively. Contrary to the antiquated 'starve a fever, feed a cold' notion, modern medicine emphasizes that starving your body of nutrients, regardless of the illness, can hinder your immune system and potentially prolong your recovery.

Immune System Fuel: Immune cells, such as neutrophils and lymphocytes, require a steady supply of vitamins, minerals, and amino acids to combat infection. Denying your body this fuel is like asking a car to run without gas.
Energy for Recovery: The fatigue and lethargy experienced with a cold are your body's way of telling you to conserve energy. When you eat, you provide the necessary resources to replenish your reserves and power the healing process.

Hydration: Your Top Priority

While food is important, staying hydrated is arguably the most critical aspect of managing a cold. When you're sick, fluid loss increases due to fever, a runny nose, and increased respiration. Dehydration can lead to headaches, fatigue, and can thicken mucus, making congestion worse.

To ensure proper hydration, prioritize fluids like:

Water: The most straightforward and best option.
Herbal Teas: Warm tea helps soothe a sore throat, and the steam can help clear congestion. Varieties like ginger, peppermint, and chamomile can offer additional anti-inflammatory benefits.
Broths: Rich in minerals and electrolytes, hot broth is soothing and helps replace lost fluids.
Coconut Water: A natural source of electrolytes.

The Best Foods to Eat When You Have a Cold

Certain foods are particularly beneficial when you're under the weather. They provide nutrients that support immune function and help alleviate symptoms.

Chicken Soup: This classic remedy is popular for good reason. Its warmth and steam help clear congestion, while the broth provides hydration and electrolytes. Cysteine, an amino acid in chicken, helps break down mucus.
Citrus Fruits and Berries: Rich in Vitamin C, these fruits may help shorten the duration and severity of a cold.
Ginger: Known for its anti-inflammatory properties, ginger can help ease a sore throat and soothe an upset stomach.
Garlic: Contains allicin, a compound with potential antiviral and antimicrobial properties.
Probiotic-rich Foods: Yogurt with live cultures helps support gut health, which is crucial for a strong immune system.
Bland, Easy-to-Digest Foods: Oatmeal, bananas, rice, and toast can provide energy and are easy on the stomach when your appetite is low.

Foods to Avoid When You Have a Cold

Just as some foods can help, others can worsen symptoms or slow down recovery.

Sugary Foods and Drinks: Excess sugar can increase inflammation and suppress the immune system, so avoid candies, pastries, and sweetened beverages.
Alcohol and Caffeine: Both are dehydrating and can disrupt the rest you need to recover. Avoid coffee, caffeinated sodas, and alcoholic drinks.
Highly Processed Foods: Packaged snacks and fast food offer little nutritional value and can fuel inflammation.
Greasy and Fatty Foods: These are harder to digest and can upset a sensitive stomach.
Spicy Foods (Initially): While a little heat can help clear sinuses later, spicy foods can irritate an already sore throat.

What to Eat with a Cold vs. Foods to Avoid: A Quick Comparison


Foods to Eat (Supportive)	Foods to Avoid (Hindering)
Chicken soup & broths	Alcohol and caffeine
Water and herbal tea	Sugary foods and drinks
Citrus fruits and berries	Highly processed foods
Yogurt with probiotics	Greasy and fried foods
Ginger and garlic	Excessive spice (with sore throat)
Oatmeal, toast, bananas	Dairy (if it causes congestion)

Conclusion

Ultimately, the decision to eat or not eat with a cold should be guided by listening to your body's needs. The old adage is a myth; your immune system requires proper nutrition and ample hydration to fight off illness effectively. Focus on consuming warm, nutrient-dense, and easy-to-digest foods and liquids while avoiding inflammatory and dehydrating items. If your appetite is low, start with small, frequent meals or liquid nourishment like soup or broth. By providing your body with the right fuel, you can support a stronger immune response and feel better faster. If symptoms persist or worsen, always consult a healthcare professional for guidance.

Source: For more detailed information on which foods to prioritize when sick, refer to advice from authoritative health resources like the Cleveland Clinic.

Optional Outbound Link

Cleveland Clinic: What to Eat When You Have the Flu

Frequently Asked Questions

Your body's immune response triggers inflammatory signals that can naturally suppress your appetite and lead to fatigue. This is normal, but it's important to still consume easy-to-digest, nutrient-rich foods.

No, this is a myth based on outdated beliefs from the 16th century. In fact, your body needs fuel to fight any illness, including a fever.

Yes, but not as a cure. Chicken soup is beneficial because it provides hydration and nutrients, and the steam can help clear a stuffy nose and congestion.

There is no strong scientific evidence that dairy increases mucus production for most people. Some find it creates a sensation of thicker mucus, but it doesn't clinically increase production. Listen to your body and adjust if needed.

Herbal teas with honey and lemon, clear broths, and electrolyte-rich drinks like coconut water or a sports drink (low-sugar) are excellent options. Warm beverages can also soothe a sore throat.

Initially, they can irritate an already sore throat. However, the capsaicin in chili peppers can help thin mucus and clear nasal passages later in the illness.

Focus on small, frequent sips of liquids like water or broth to stay hydrated. If vomiting or diarrhea persists for more than a couple of days, or if you can't keep fluids down, you should see a doctor.