Is it good to eat cold things when you're sick? The truth about diet and recovery

November 11, 2025 •

4 min read

While the old wives' tale "feed a cold, starve a fever" has been debunked by modern medicine, many still wonder: is it good to eat cold things when you're sick? For certain symptoms, cold foods offer soothing relief, but they are just one small part of a comprehensive nutrition strategy needed for a speedy recovery.

Quick Summary

Eating cold foods like popsicles or ice cream can temporarily numb a sore throat and help with hydration. This dietary choice is generally safe and can be comforting, but a balanced diet focused on nutrients and fluids is crucial for supporting the immune system and recovering from illness.

Key Points

Soothing a Sore Throat: Cold foods like popsicles, sorbet, and ice cream can temporarily numb a sore throat and reduce pain, making them a comforting choice during illness.
Hydration is Key: Whether hot or cold, consuming enough fluids is critical when you're sick, especially with a fever. Cold foods with high water content, like ice chips or popsicles, help combat dehydration.
Debunking the 'Starve a Fever' Myth: Your body needs energy and nutrients to fight infection. It is important to eat what you can, even if it's bland or cold, to provide fuel for your immune system.
Choose Nutritious Cold Options: While a sugary treat is fine, prioritizing cold foods made with fruit (smoothies, fruit pops) can provide immune-boosting Vitamin C and antioxidants.
Balance with a Nutrient-Rich Diet: Cold food is not a complete solution. A holistic approach focusing on a balanced, hydrating diet with soups, broths, and easy-to-digest proteins is best for long-term recovery.
Mind Your Digestive System: If you experience nausea, opt for cold, bland foods with minimal odor, such as gelatin or chilled fruit, which are easier to tolerate.

The Soothing Role of Cold Foods

When a sore or irritated throat makes swallowing difficult, the cooling effect of cold foods can provide significant relief. The chilled temperature can temporarily numb the nerve endings in the throat, reducing pain signals and inflammation. This makes foods like popsicles, sorbet, and even ice cream comforting options when you feel under the weather. Furthermore, these cold treats can assist with hydration, which is a critical component of fighting off any illness, especially if you have a fever.

However, it's important to be mindful of your choices. While a scoop of ice cream is fine in moderation, overly sugary treats can suppress the immune system and won't provide the necessary nutrients for recovery. The best options are those made with real fruit juice, which can also deliver a helpful dose of Vitamin C. Smoothies, blended with fruits, yogurt, and leafy greens, offer the same cool relief along with a much higher nutritional value.

Diet for Specific Symptoms

The benefits of cold foods can vary depending on the specific symptoms you are experiencing. Here is how they can play a role in managing different ailments:

For Sore Throats and Colds

Cooling Effect: As mentioned, cold foods numb the throat, offering immediate comfort. This can make it easier to consume enough calories and nutrients when a sore throat otherwise makes eating painful.
Hydration: Sucking on ice pops or ice chips is an easy way to stay hydrated without having to drink large amounts of liquid, which can sometimes be unappealing when sick.
Mucus production: Contrary to popular belief, dairy products like ice cream do not significantly increase mucus production for most people. If you notice dairy exacerbates your congestion, you can opt for dairy-free alternatives like sorbet or fruit smoothies.

For Fever

Combating Dehydration: A fever causes your body to lose fluids through sweating. Consuming cold beverages, ice chips, or popsicles helps replenish these fluids and electrolytes, which is paramount for recovery.
Dispelling Myths: The idea that you should "starve a fever" is a myth. In fact, a fever increases your body's metabolic rate and energy needs. While you may have a reduced appetite, getting calories and nutrients is still important. Cold foods can make this more manageable.

For Nausea or Upset Stomach

Bland and Soothing: Foods that are cold, bland, and low in odor can be easier to tolerate if you are feeling nauseous. Think gelatin, chilled fruit, or yogurt. Starting with small, frequent snacks is often best.

Cold Foods vs. Warm Foods for Illness

When you are sick, you may wonder whether warm or cold food is better. The truth is, both have their benefits, and the best choice often depends on your symptoms and personal preference.


Feature	Cold Foods (Popsicles, Smoothies)	Warm Foods (Soup, Tea, Broth)
Primary Benefit	Soothes and numbs a sore throat; aids hydration	Loosens mucus and helps clear congestion
Energy Source	Can provide some calories and quick energy (sugar)	Often provides more sustained energy (protein, carbs)
Hydration	Provides fluid and helps replenish electrolytes	Excellent source of fluids and electrolytes
Immune Support	Can contain Vitamin C and antioxidants if fruit-based	Can contain immunity-boosting nutrients from vegetables and protein
Ease of Digestion	Generally easy to consume and gentle on the stomach	Easy to digest and comforting

Optimizing Your Sick-Day Diet

Beyond simply consuming cold foods, a balanced nutritional approach is vital for supporting your immune system. Here are some key dietary strategies:

Stay Hydrated: Water, broths, and herbal teas are essential. Aim for plenty of fluids to fight dehydration, especially with a fever.
Eat Nutrient-Dense Foods: When you have an appetite, focus on foods rich in vitamins and minerals. Chicken soup, for instance, provides protein, hydration, and can help with congestion. Soft fruits like bananas, avocados, and melon are easy to eat and full of nutrients.
Incorporate Probiotics: Yogurt containing live and active cultures can help support a healthy gut microbiome, which is crucial for overall immune function.
Focus on Bland, Easy-to-Digest Foods: When your stomach is sensitive, stick to options like toast, rice, applesauce, and bananas (the BRAT diet) to provide energy without causing irritation.
Know What to Avoid: Stay away from overly sugary, fatty, and processed foods. Alcohol and caffeine are also dehydrating and should be minimized.

Conclusion

In summary, the answer to is it good to eat cold things when you're sick? is generally yes, especially for certain symptoms like a sore throat or fever. Cold foods and drinks can provide welcome relief by numbing irritated tissues and aiding in hydration. However, their role is primarily for comfort and symptom management, not a complete nutritional solution. The best diet for recovery involves a balance of hydration, nutrient-dense foods, and easy-to-digest options that support your body's immune system. Listen to your body and choose foods that feel most soothing and appealing while ensuring you get the essential nutrients needed to get back on your feet.

For more information on diet and disease, consult reputable health resources like the National Institutes of Health.

Additional Tips for Recovery

In addition to the right food and drink, other factors can aid your recovery:

Prioritize Rest: Your body needs energy to fight illness. Getting plenty of sleep and rest is crucial for a strong immune response.
Humidify the Air: A cool-mist humidifier can add moisture to the air, which can help soothe a dry, irritated throat and ease congestion.
Gargle with Saltwater: This simple home remedy can reduce swelling and irritation in a sore throat.

Always consult a healthcare professional if symptoms are severe, persistent, or if you have underlying health conditions.

Frequently Asked Questions

No, eating ice cream is not bad for a sore throat for most people. Its cold temperature can help numb the throat and reduce discomfort. A common myth suggests dairy increases mucus, but this is not scientifically proven for most individuals.

Both hot and cold foods can be beneficial, depending on your symptoms. Cold foods are best for numbing a sore throat, while hot liquids like soup or tea can help clear congestion. Choose what feels most comforting to you.

No, eating cold foods does not prolong a cold. The duration of your illness is determined by your body's immune response to the virus. Consuming cold items for comfort will not impact your recovery timeline.

Popsicles can be a good choice, especially if made from real fruit juice, as they can help soothe a sore throat and provide hydration. However, opt for low-sugar varieties to avoid potentially inhibiting your immune system.

If you have a fever and no appetite, focus on consuming fluids and easy-to-eat foods to stay hydrated and provide your body with energy. Cold options like fruit smoothies, yogurt, or gelatin are good choices. The old myth of starving a fever is false; your body needs fuel to fight infection.

While drinking a cold beverage might feel refreshing, it will not significantly lower your overall body temperature. Your body's internal thermostat maintains its temperature through a process called homeostasis. However, staying hydrated with cold drinks is important to replace fluids lost through sweating.

Yes, it is generally safe to eat dairy products like ice cream or yogurt when sick. Unless you have a specific sensitivity, dairy does not cause increased mucus production. Yogurt with probiotics can even support your gut health and immune system.