Is it good to eat a lot when you're sick? The truth about illness and appetite

November 16, 2025 •

5 min read

Despite the old adage "feed a cold, starve a fever," experts now agree that your body needs energy and nutrients to fight off any illness. This makes the question, "Is it good to eat a lot when you're sick?" more complex than a simple yes or no, as the answer depends on your body's specific needs and signals during recovery.

Quick Summary

The traditional advice to eat excessively when sick is a misconception. Instead, focus on small, frequent, nutrient-rich meals and prioritize hydration. Listen to your body's signals and avoid forcing yourself to eat large quantities, which can burden your system and worsen discomfort.

Key Points

Listen to your body, don't force feed: Instead of eating a lot when sick, follow your appetite. It is your body's way of conserving energy for healing.
Prioritize hydration above all else: Staying well-hydrated with fluids like water, broth, and electrolyte drinks is the most crucial step, especially if you have a fever.
Choose small, frequent meals over large ones: Smaller portions are easier to digest and provide a steady energy supply without overwhelming your system.
Focus on nutrient-dense, easy-to-digest foods: Opt for bland, soft foods like broth-based soups, toast, and smoothies that provide energy and vital nutrients.
Avoid sugary and processed junk food: Refined sugars can increase inflammation and may hinder your recovery. Stick to whole foods for better healing.
Consume electrolytes for fever or upset stomach: If you have a fever, vomiting, or diarrhea, replenish lost electrolytes with broth or coconut water.
Protein is essential for immune function: Your body needs protein to build antibodies. Include lean protein sources like chicken, eggs, or yogurt in your diet.
Comfort foods can help, but in moderation: Familiar, soothing foods can improve your mood, but make sure they also offer nutritional benefits without being too greasy or heavy.

Your body's nutritional needs during illness

When you are sick, your immune system shifts into high gear, requiring significant energy and resources to combat infection. This increased metabolic demand means that the body's need for calories and specific nutrients goes up. However, this doesn't automatically mean you should consume large quantities of food. The key is providing your body with the right kind of fuel in a way that is gentle on your digestive system.

Your appetite is a powerful signal. With many illnesses, particularly those accompanied by fever, a loss of appetite is a natural response. This can be your body's way of conserving energy by temporarily diverting resources from digestion to healing. Forcing yourself to eat a large, heavy meal in this state can overwhelm your digestive tract and lead to further discomfort, such as nausea or indigestion. Instead of fixating on the quantity of food, focus on the quality and nutrient density of what you do consume, even if it's just small amounts.

Prioritizing hydration and electrolytes

Staying hydrated is arguably the most critical aspect of nutrition when you are sick, especially if you have a fever, vomiting, or diarrhea. Fever increases your body's temperature and can cause fluid loss through sweating, while vomiting and diarrhea lead to significant loss of both water and electrolytes. Simply drinking plain water may not be enough to replenish lost electrolytes like sodium and potassium, which are essential for nerve function and fluid balance.

Water: The most fundamental fluid for hydration.
Broth: Provides both fluid and electrolytes, and its warmth can be soothing for a sore throat or congestion.
Coconut Water: A natural source of electrolytes without excessive added sugar.
Herbal Tea with Honey: Can be hydrating, soothing, and provides antioxidants.
Oral Rehydration Solution: Recommended for severe dehydration from vomiting or diarrhea.

Smart strategies for eating when you're sick

Instead of large meals, try a more gentle approach to eating that supports your recovery without taxing your digestive system. Small, frequent meals are often easier to manage and provide a steady supply of energy. Focus on soft, bland, and nutrient-dense foods, particularly those that are easy to digest.

Soups: Broth-based soups with soft vegetables and shredded chicken provide protein, nutrients, and hydration.
Smoothies: A great way to consume calories, vitamins, and minerals when your appetite is low. Include ingredients like yogurt, berries, and spinach.
The BRAT Diet: Bananas, rice, applesauce, and toast are classic choices for settling an upset stomach due to their bland nature and ease of digestion.
Protein-rich foods: Lean proteins like chicken, fish, and eggs provide the amino acids your body needs to produce antibodies.
Probiotics: Fermented foods like yogurt and kefir can support your gut microbiome, which is vital for a strong immune system.

Comparison of food choices when sick


Category	Recommended Foods	Foods to Limit or Avoid	Why
Carbohydrates	Rice, toast, oatmeal, sweet potatoes	Sugary cereals, processed sweets, refined carbs	Provides easily digestible energy; avoids inflammation-causing sugar.
Protein	Broth with chicken, scrambled eggs, yogurt	Processed meats, heavy red meat	Supplies building blocks for antibodies and tissue repair; avoids hard-to-digest fats.
Hydration	Broth, water, herbal tea, coconut water	Alcohol, caffeinated beverages, sugary juices	Replenishes lost fluids and electrolytes; avoids dehydration.
Fats	Healthy fats from avocado, olive oil in dressings	Greasy, fried foods	Supports absorption of fat-soluble vitamins; avoids taxing the digestive system.
Spices	Ginger, turmeric, cinnamon	Very spicy, hot sauces	Provides anti-inflammatory and soothing properties; avoids irritating an already sensitive throat or stomach.

Conclusion: Listen to your body, don't overeat

Rather than eating a lot when sick, the best approach is to listen to your body's signals and provide it with the right type of nutrition in appropriate amounts. Forcing large meals when your appetite is low can be counterproductive, but completely avoiding food can deprive your immune system of the fuel it needs. The key is to focus on small, frequent, nutrient-dense meals and prioritize hydration above all else. This balanced strategy supports your immune system and helps your body heal more effectively without causing unnecessary digestive distress. When in doubt, it is always best to consult a healthcare provider for personalized advice.

Outbound link to a reputable source: For more detailed information on nutrition during recovery, see MedlinePlus's guidelines on getting extra calories when sick.

Frequently asked questions

How many meals should I eat per day when I am sick?

There is no set number of meals, as it depends on your appetite. Instead of aiming for three large meals, try eating 5 to 6 small, nutrient-dense meals or snacks throughout the day. This provides a steady energy supply and is gentler on your stomach.

Should I eat more calories if I have a fever?

Yes, a fever raises your metabolic rate, meaning your body burns more calories. While you shouldn't overeat, you should make a conscious effort to consume nutrient-rich calories to provide your immune system with the energy it needs. Focusing on calorie-dense, easy-to-digest foods is a smart approach.

Can sugary foods make my sickness worse?

Yes, consuming a lot of added sugar can increase inflammation in the body and may suppress immune function. While comfort foods are tempting, opting for natural sugars found in fruit or honey is a better choice to avoid hampering your recovery.

What if I have no appetite at all?

If your appetite is completely gone for a few days, focus solely on staying hydrated with fluids like water, broth, or electrolyte drinks. Your body can run on reserves for a short time, but if the lack of appetite persists for longer than a few days, contact your healthcare provider.

Is chicken noodle soup really good for you when you're sick?

Yes, chicken noodle soup is a classic for a reason. The broth helps with hydration and congestion, while the chicken provides protein. Warm soups in general can be soothing for a sore throat and are easy to digest.

What are some good snacks when you're sick?

Good snacks include things that are easy on the stomach and provide nutrients. Consider bananas, applesauce, crackers, toast with a little butter or peanut butter, or a small bowl of yogurt.

How does hydration help when I'm sick?

Staying hydrated helps your body regulate temperature, transport nutrients, and flush out toxins. It also helps thin mucus, making it easier to manage congestion during a cold.

Frequently Asked Questions

No, it is not necessary or recommended to eat a lot when you're sick. The key is to listen to your body's appetite. Focus on consuming small, frequent, and nutrient-dense meals and prioritize staying hydrated, as forcing yourself to eat large quantities can put unnecessary strain on your digestive system.

If you don't feel hungry, prioritize hydration above all else. Focus on drinking plenty of fluids like water, broths, and herbal tea. You can go for short periods without eating, as long as you're staying hydrated. When you do feel up to eating, start with bland, easy-to-digest foods.

Yes, a fever increases your metabolic rate, meaning your body burns more calories to fight the infection. While you shouldn't overeat or force yourself, you should aim to consume enough calories and nutrients to fuel your immune system. Nutrient-dense foods in small, frequent portions are the best way to accomplish this.

Yes, chicken noodle soup is beneficial. The broth provides hydration and electrolytes, while the steam can help clear congestion. It also offers protein and nutrients in an easy-to-digest form, making it a soothing and effective food choice during illness.

It is best to limit sugary and processed foods. Refined sugar can increase inflammation and potentially suppress your immune function. While a small treat can provide comfort, focus on natural sugar sources like fruit, which also offers beneficial vitamins.

The best drinks are those that aid hydration and replace lost electrolytes. These include water, clear broths, and electrolyte drinks. Herbal teas with honey can also be soothing. Avoid alcohol, caffeine, and overly sugary drinks, as they can cause dehydration.

You can get more protein through small, easy-to-consume sources. Try adding shredded chicken to a broth, having a cup of yogurt, or sipping on a protein-fortified smoothie. These options are less taxing on the digestive system but still provide essential building blocks for your immune system.