Is it good to eat when you have an infection?

December 21, 2025 •

4 min read

According to a 2022 review, consuming a diet rich in vitamins and minerals is crucial for maintaining optimal immune function. When your body is fighting off a virus or bacteria, eating is not only good but essential, as it provides the necessary energy and nutrients your immune system needs to combat the illness effectively.

Quick Summary

This guide explains why proper nutrition is vital during an infection, outlining specific foods that aid recovery and those that can hinder it. It covers key nutrients, hydration, and what to do if your appetite is low, providing actionable dietary advice for feeling better faster.

Key Points

Eating is Beneficial: Your body requires energy and nutrients to power its immune response when fighting an infection; abstaining from food is counterproductive.
Prioritize Hydration: Staying well-hydrated is the most critical step, especially with a fever or digestive issues. Water, broth, and herbal teas are excellent choices.
Key Nutrients Matter: Focus on foods rich in Vitamin C, Zinc, Vitamin D, and protein to support immune cell production and function.
Avoid Inflammatory Foods: Steer clear of high-sugar, processed foods and alcohol, as they can weaken your immune system and increase inflammation.
Gentle on the Stomach: If your appetite is low, choose easily digestible foods like bananas, rice, or plain oatmeal, and eat smaller, more frequent meals.
Consult a Professional: For prolonged lack of appetite or severe symptoms, it's essential to seek guidance from a healthcare provider.

The Importance of Eating During an Infection

The myth of "feeding a cold and starving a fever" is outdated and medically inaccurate. In reality, the body requires sustenance to fuel its immune response, repair tissues, and maintain energy levels when it is unwell. A fever, in particular, increases your metabolic rate, meaning your body burns more calories, making adequate nutrition even more critical. The right foods can provide the essential vitamins, minerals, and proteins that are the building blocks of a healthy and functioning immune system. Poor nutritional choices or intentionally restricting food intake can slow down your recovery process and deplete your energy reserves, prolonging your illness.

Prioritizing Hydration First and Foremost

Before focusing on solid foods, proper hydration is the most crucial step when you have an infection. Fever, sweating, diarrhea, and vomiting can all lead to dehydration, which negatively impacts immune function and organ efficiency.

Here are some excellent choices for staying hydrated:

Water: The simplest and best option to replenish fluids.
Broth-based soups: Provide electrolytes and fluid, and the warmth can help soothe a sore throat and clear congestion.
Herbal Tea: Soothing and hydrating, varieties like ginger or peppermint tea can help with nausea or congestion.
Coconut Water: A natural source of electrolytes.
Juices: Opt for 100% juices without added sugar, as excessive sugar can be inflammatory.

The Role of Key Nutrients in Fighting Infection

While a balanced diet is always the goal, certain nutrients are especially important during an infection:

Vitamin C: A powerful antioxidant that supports immune cells and helps reduce inflammation. Sources include citrus fruits, red bell peppers, strawberries, and kiwi.
Zinc: Helps regulate immune system function and may reduce the severity and duration of symptoms. Find it in poultry, shellfish, nuts, and beans.
Vitamin D: Essential for immune cell function and can help regulate the immune response. Good sources include fatty fish like salmon and fortified dairy products.
Protein: Crucial for repairing tissues and creating immune system components like antibodies. Lean meats, eggs, beans, and legumes are excellent choices.
Omega-3 Fatty Acids: Found in fatty fish like salmon and nuts, these have anti-inflammatory effects that can aid recovery.
Probiotics: These beneficial bacteria, found in yogurt, kefir, and sauerkraut, support gut health, where a large part of the immune system resides.

Foods to Eat vs. Foods to Avoid During an Infection


Foods to Eat (Easy to Digest)	Why They Help	Foods to Avoid (Inflammatory/Hard to Digest)	Why They Hinder
Broth-based soups: Chicken noodle, vegetable broth.	Replenishes fluids and electrolytes; soothing.	Greasy or Fried Foods: Fast food, french fries.	Difficult to digest, which diverts energy from immune function.
Soft, bland foods: Bananas, rice, applesauce, toast (BRAT diet).	Easy on the stomach, especially with nausea or diarrhea.	High-sugar foods and drinks: Soda, candy, sugary snacks.	Can increase inflammation and suppress the immune system.
Vitamin C-rich fruits: Berries, oranges, melons.	High in antioxidants and immune-supporting vitamin C.	Alcohol: Beer, wine, liquor.	Dehydrates the body and weakens the immune system.
Yogurt with active cultures: Plain Greek yogurt.	Contains probiotics to restore gut health after illness.	Processed Meats: Bacon, hot dogs, cold cuts.	High in sodium and preservatives, which can increase inflammation.
Ginger: Tea, fresh slices.	Anti-inflammatory and excellent for relieving nausea.	Excessively Spicy Foods: Hot peppers, strong spices.	Can sometimes irritate the digestive system, especially with an upset stomach.

What to Do If Your Appetite Is Low

It is very common to experience a temporary loss of appetite when sick, as your immune system releases cytokines that can suppress hunger. If you don't feel like eating full meals, focus on a few key strategies to maintain your nutritional intake:

Eat Small, Frequent Meals: Instead of three large meals, try smaller, more frequent portions throughout the day. This is often easier on the stomach and less intimidating.
Opt for Liquid Meals: Smoothies made with fruit, yogurt, and a scoop of protein powder can be a great way to pack nutrients and calories into an easy-to-consume format.
Focus on Nutrient-Dense Foods: Even a small amount of something rich in nutrients, like a piece of avocado toast or a handful of nuts, is more beneficial than an empty-calorie snack.
Listen to Your Cravings (Within Reason): Comfort foods can provide a mental boost, but try to lean towards nourishing options like chicken soup rather than high-sugar, processed foods.

The Takeaway: Fueling Your Recovery

Ultimately, eating the right foods is a supportive strategy, not a cure, for an infection. Providing your body with the energy and specific nutrients it needs is a proactive way to assist your immune system and promote a faster recovery. Prioritize hydration, choose nutrient-dense and easily digestible foods, and avoid inflammatory, processed options. If your symptoms are severe or your appetite is completely gone for more than a couple of days, it's always best to consult a healthcare provider.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional for specific medical concerns.

Conclusion

In conclusion, eating when you have an infection is not just acceptable, it's a vital part of the recovery process. Your body needs a continuous supply of energy and specific nutrients to mount an effective immune response, repair damaged tissues, and maintain its overall function. By focusing on hydrating fluids like water and broth, and incorporating nutrient-dense foods rich in vitamins C, D, and zinc, you can actively support your immune system. While a loss of appetite is normal, making small, smart food choices can make a significant difference. Avoiding inflammatory foods like excessive sugar, alcohol, and processed items will prevent your body from working harder than necessary. By listening to your body's needs and providing it with the right fuel, you can help yourself feel better and recover more efficiently.

Frequently Asked Questions

Yes, you should eat when you have a fever. A fever increases your body's metabolic rate, meaning it burns more calories. Your body needs nourishment to fuel its fight against the infection, so opting for easily digestible, nutrient-rich foods is recommended.

The best drinks when sick are water, broths, and herbal teas. These help with hydration and replace electrolytes lost due to fever or other symptoms. You should avoid sugary sodas, caffeinated beverages, and alcohol.

It is common to lose your appetite during an infection because your immune system releases chemical messengers called cytokines. These cytokines can suppress your hunger signals as part of the body's natural response to illness.

Yes, chicken soup is beneficial when you're sick. The warm broth helps with hydration and can soothe a sore throat and clear congestion. It also provides protein, zinc, and other nutrients that support immune function.

You should avoid foods that can increase inflammation or are hard to digest. This includes excessive sugar, greasy or fried foods, highly processed items, and alcohol. These can put extra strain on your body and slow recovery.

Yes, probiotic foods like yogurt and kefir can help with infection recovery. They contain beneficial bacteria that support gut health, and a large portion of your immune system is located in your gut. This is especially helpful if you've been on antibiotics.

If you feel too nauseous to eat, focus on small, frequent sips of fluid like ginger tea or clear broth. When you can tolerate food, start with bland options like crackers, toast, or bananas. Cold items like ice pops can also be soothing and hydrating.