Is it good to eat warm food when sick? The comforting facts

December 11, 2025 •

4 min read

According to a 2025 review in the journal Nutrients, soups featuring chicken, herbs, and vegetables were shown to help reduce the severity of respiratory tract infection symptoms. So, is it good to eat warm food when sick? For many, the answer is a resounding yes, and science backs up this long-held wisdom.

Quick Summary

Warm foods and drinks provide soothing comfort while offering proven benefits for common illness symptoms like congestion and sore throats. This article details the scientific basis for why consuming warm items can aid recovery, focusing on hydration, nutritional value, and psychological comfort.

Key Points

Soothes Symptoms: Warm liquids and foods, like soup and tea, help to soothe sore throats and can reduce coughing.
Clears Congestion: The steam from hot foods acts as a natural decongestant, helping to loosen mucus in nasal passages.
Promotes Hydration: Broth-based soups and herbal teas are excellent sources of fluids and electrolytes, which are critical for staying hydrated when ill.
Aids Digestion: Warm food is often easier on a sensitive stomach and less demanding for the body to digest compared to cold or heavy meals.
Provides Comfort: The psychological comfort of warm food can significantly improve mood and well-being, helping you feel more relaxed while recovering.
Offers Nutritional Support: Many warm foods, such as soups with garlic and ginger, are packed with immune-boosting nutrients that can aid recovery.
Reduces Inflammation: Ingredients commonly found in warm dishes, like turmeric and ginger, have anti-inflammatory properties that can help combat illness-related inflammation.

Warm food and beverages have long been a go-to comfort remedy for those feeling under the weather, but the benefits extend beyond mere tradition. Scientifically, consuming warm items can have a direct positive impact on various symptoms associated with colds and flu, from soothing sore throats to helping clear up nasal congestion. This guide explores why reaching for a bowl of warm soup or a mug of hot tea is a beneficial choice when you are sick.

The Physiological Perks of Warmth

When fighting an illness, the body is expending a lot of energy. Warm food and liquids can be less demanding on the digestive system, allowing your body to focus its resources on recovery. Beyond that, the physical temperature of the food and steam provide immediate, localized relief.

Easing Respiratory Symptoms

Warm fluids, such as broths and herbal teas, are excellent natural decongestants. The heat and steam work together to help loosen thick mucus, making it easier to expel and providing relief from a stuffy nose and sinus pressure. A 2025 study highlighted that hot chicken soup significantly improved nasal mucus clearance compared to plain hot water, a specific physical mechanism for congestion relief. Additionally, a hot beverage has been shown to reduce symptoms such as coughing, sneezing, and sore throats. The warmth itself can also calm irritated nerve endings in the throat, providing a soothing sensation that temporarily blocks pain signals.

Supporting Hydration and Digestion

One of the most critical aspects of recovery is staying hydrated, especially when experiencing fever, sweating, or vomiting. Broth-based warm foods are a simple and effective way to replenish fluids and electrolytes, which are essential for cellular function and energy. Furthermore, a warm liquid meal is often easier to tolerate and digest when appetite is low and the stomach is sensitive. Some research also suggests that consuming warm water can speed up gastric contractions, which can be beneficial for those with a low appetite.

The Nutritional Components That Aid Recovery

While the temperature of the food is important, the ingredients in a nutritious warm meal are what truly support the immune system. Many traditional warm foods are packed with beneficial components.

Immune-Boosting Ingredients

Garlic: Contains allicin, which has antimicrobial and antiviral properties, and may help shorten the duration of a cold. It's a common and potent addition to broths.
Ginger: Known for its powerful anti-inflammatory effects and ability to fight nausea. Adding fresh ginger to hot tea or soup can settle a queasy stomach.
Turmeric: The active compound curcumin offers anti-inflammatory benefits that can help reduce swelling in the airways.
Vitamin C: Found in vegetables often added to soups, like broccoli and peppers, vitamin C is crucial for supporting the immune system.
Protein: Chicken, a classic soup ingredient, provides protein and an amino acid called cysteine, which helps break apart mucus and has anti-inflammatory properties.

The Comfort and Psychological Effect

Beyond the physical benefits, the psychological comfort of warm food plays a significant role in recovery. For many, a bowl of soup or a warm drink is associated with being cared for, which can create a sense of well-being and reduce stress, helping the body relax enough to heal. This emotional response can be a powerful complement to the physical healing process.

Warm vs. Cold Food for Illness: A Comparison


Feature	Warm Food/Drink	Cold Food/Drink	Considerations
Sore Throat	Soothes and lubricates the throat, potentially reducing nerve signal pain.	Can numb nerve endings and reduce swelling and inflammation, providing temporary relief.	Best choice depends on individual preference and the specific nature of the sore throat pain.
Congestion	Steam helps loosen mucus, acting as a natural decongestant.	Does not offer the same decongestant properties.	Warm liquids are generally more effective for clearing stuffy nasal passages.
Hydration	Excellent source of fluids and electrolytes, especially in broths and teas.	Also hydrates, but may not offer the additional soothing benefits of warmth.	Both are good for hydration, but warm liquids often feel more comforting.
Digestion	Gentle on a sensitive stomach and easier to digest, especially with low appetite.	Can slow gastric contractions and may be harder to digest for some.	Listen to your body and choose what feels most comfortable and least irritating to your stomach.
Comfort	Highly comforting and relaxing, providing a psychological boost.	Can be soothing for fever or painful swallowing but may not offer the same warmth and comfort.	The emotional response to warm food can be a significant part of the healing process.

Conclusion: Making the Right Choice for Your Body

When you are sick, consuming warm food is a strategy backed by both traditional wisdom and scientific findings. The benefits range from direct symptomatic relief, like clearing congestion and soothing sore throats, to supporting crucial bodily functions such as hydration and digestion. The added psychological comfort provides a powerful boost to your overall well-being. Ultimately, the best approach is to listen to your body and choose nutrient-rich warm options like broths, herbal teas, or spiced soups that feel most comforting. While warm foods offer unique advantages, the most important thing is to ensure you are consuming enough fluids and calories to give your immune system the energy it needs to fight the illness.

Visit the Cleveland Clinic's health library for more insights on what to eat when you're sick.

Frequently Asked Questions

Both warm and cold foods can help a sore throat. Warm beverages, like tea with honey, can lubricate and soothe the throat, while cold foods, like ice pops, can numb nerve endings and reduce swelling. The best choice depends on what feels most comfortable for you.

Yes, chicken soup is beneficial for several reasons. The warmth and steam help with congestion, the broth provides hydration and electrolytes, and the chicken offers protein. Some studies have also shown that chicken soup has mild anti-inflammatory effects.

Yes, warm food is often easier to digest than cold food. When you are sick, your digestive system may be sluggish, and warm, cooked food requires less energy for the body to break down, helping to ease any stomach sensitivity.

Great warm foods for a cold or flu include chicken or vegetable broth, herbal teas with honey and lemon, oatmeal, and soups loaded with immune-boosting ingredients like garlic and ginger. These options provide hydration, nutrients, and comfort.

The idea that dairy increases mucus is a common myth. While it can feel thick in the mouth, studies show it doesn't increase phlegm production in the respiratory system for most people. If you have a dairy intolerance, you should avoid it, but otherwise, products like yogurt can provide beneficial probiotics.

You should avoid fatty and greasy foods, excessive sugar, and alcohol. These items are difficult to digest and can suppress your immune system, which is counterproductive to recovery. Caffeine can also cause dehydration, so it is best to limit intake.

The craving for warm food is partly psychological and partly physiological. Warm food offers a sense of comfort and is easier to digest, which is appealing when you feel run down. This can trigger positive emotional responses that aid recovery.