Is Milk Ok to Drink While Sick?

November 16, 2025 •

3 min read

For decades, many have avoided milk when sick, believing it increases mucus, but scientific studies have debunked this popular myth. Instead of avoiding milk altogether, it's more important to consider how milk affects you personally and focus on proper hydration for a faster recovery.

Quick Summary

Dairy does not increase mucus production, but its creamy texture can make existing phlegm feel thicker and more irritating for some. For those without an allergy or lactose intolerance, milk offers valuable nutrients and hydration when recovering from an illness. Personal comfort should guide your decision on whether to consume dairy when sick.

Key Points

The Mucus Myth is False: Scientific evidence proves that milk does not increase mucus production; the sensation is caused by its texture mixing with saliva.
Milk Offers Nutrients and Hydration: When your appetite is low during sickness, milk provides essential protein, vitamins, and fluids crucial for recovery.
Warm Milk Can Be Soothing: A warm cup of milk, especially with additions like honey or turmeric, may help soothe a sore throat.
Avoid Dairy if Lactose Intolerant or Sensitive: For those with lactose intolerance or a dairy allergy, milk can cause digestive upset and should be avoided.
Listen to Your Body: If drinking milk makes you feel uncomfortable or more phlegmy, opt for alternative fluids like water, herbal tea, or broth.
Prioritize Rest and Hydration: Regardless of what you eat, the most important factors for recovering from illness are getting enough rest and staying well-hydrated.

Debunking the Milk and Mucus Myth

For generations, the belief that drinking milk increases mucus production and worsens cold symptoms has been passed down. However, multiple scientific studies, some dating back to the 1940s, have disproven this persistent myth. The idea likely stems from the sensory experience of drinking milk, not from a physiological increase in mucus.

When milk, an emulsion of fat in water, mixes with saliva in your mouth, it can create a coating that temporarily makes saliva and existing mucus feel thicker. This "flocculation" effect is purely a textural sensation and does not mean your body is producing more phlegm. In fact, one study compared cow's milk with an indistinguishable soy milk alternative and found that both produced the same perception of thicker saliva and coating. The feeling is temporary and should not deter most people from consuming milk when sick.

Nutritional Benefits of Milk During Illness

When you're unwell, maintaining adequate nutrition can be challenging, especially if your appetite is low. Milk provides a range of essential nutrients that can support your body's recovery.

Hydration: Milk is primarily water and contains electrolytes, helping to keep you hydrated, which is crucial when sick with a fever, vomiting, or diarrhea.
Protein: As a complete protein, milk contains all the essential amino acids needed for tissue repair and building immune cells.
Immune-boosting nutrients: Milk is often fortified with key vitamins and minerals like Vitamin A, Vitamin D, and Zinc, which are vital for a healthy immune system.
Source of easy calories: For those with little appetite, a glass of milk or a yogurt smoothie can be an easy way to get nourishing calories without having to eat a heavy meal.

When to Reconsider Milk While Sick

While the mucus myth is largely false, there are specific situations where avoiding dairy might be advisable based on individual symptoms or conditions.

Dairy sensitivity or lactose intolerance: If you are lactose intolerant, consuming regular milk can cause gastrointestinal issues like cramping, gas, and bloating, which would only add to your discomfort when ill. In this case, lactose-free milk or plant-based alternatives are a better choice.
If it makes you uncomfortable: The sensory feeling of thicker phlegm after drinking milk can be bothersome for some, particularly with a severe sore throat or congestion. If it makes you feel worse, it is perfectly reasonable to avoid it.
Nausea or vomiting: Dairy products can sometimes be heavy on the stomach. If you're experiencing nausea or vomiting, bland fluids like water, broth, or herbal tea might be easier to tolerate.

Milk vs. Alternatives When Sick: A Comparison

To help you decide what's best for your symptoms, here is a quick comparison of common beverages when you're unwell.


Feature	Cow's Milk	Plant-Based Milk (Soy)	Water	Chicken Broth
Nutrients	High in Protein, Calcium, Vitamin D	High in Protein (Soy), fortified with Vitamin D/Calcium	None (focuses on hydration)	Minerals, electrolytes
Hydration	Excellent hydration source	Good hydration source	The best for pure hydration	Excellent for hydration and electrolytes
Sore Throat Comfort	Warm milk can be soothing	Warm varieties can be soothing	Depends on temperature; warm is better	Very soothing when warm
Stomach Upset	May worsen issues for lactose-sensitive individuals	Generally easily digestible	Best option for sensitive stomachs	Easy on the stomach
Congestion Effect	Creamy texture may feel thicker, but no increased production	No impact on mucus production	No impact on mucus production	Steam can help clear congestion

The Role of Rest and Hydration

Ultimately, the key to recovering from most common illnesses is a combination of rest and hydration. While milk and other foods can provide nourishment, they are not a substitute for giving your body the time and fluids it needs to heal. Prioritize getting enough sleep and drinking plenty of fluids, and then listen to your body regarding which foods and drinks you can tolerate. When choosing, consider nourishing options like a warm broth or a fortifying, unsweetened yogurt smoothie.

Conclusion

For most people without a dairy allergy or lactose intolerance, there is no scientific reason to avoid milk when sick. The idea that it creates more mucus is a myth based on the sensation of its creamy texture. In reality, milk can be a source of valuable nutrients and hydration when your appetite is low. However, if milk makes you feel more congested or irritates your digestive system, it's best to switch to alternative fluids and nourishing, bland foods. The final decision should be based on your personal comfort and how your body responds.

Frequently Asked Questions

No, milk is not bad for a cold or the flu for most people. Scientific evidence has shown that it does not increase mucus production. It can be a good source of hydration and nutrients when you are feeling unwell.

No, milk does not create more phlegm. The creamy texture of milk can mix with saliva, causing a temporary sensation of thicker mucus in the throat, which some people mistakenly interpret as increased phlegm production.

If you feel more congested after drinking milk due to the textural sensation, you can choose alternative hydrating fluids such as water, herbal tea, clear broths, or fortified plant-based milk alternatives like soy or oat milk.

Both can be fine, but individual comfort is key. Warm milk can feel soothing on an irritated throat, while some people might find that cold or frozen dairy products, like frozen yogurt, can offer relief from pain.

Yes, yogurt can be a great option when sick. It provides calories, protein, and probiotics, which support gut health. For those with lactose sensitivity, plain yogurts with live cultures may be easier to digest.

Good alternatives include water, clear broths, herbal teas (ginger or peppermint), electrolyte drinks, and plant-based milks like fortified soy, almond, or oat milk. These options can provide hydration and nutrients without the creamy texture of cow's milk.

Research has found no evidence that milk consumption increases mucus production or worsens respiratory symptoms in people with asthma. However, if an individual with asthma feels that milk exacerbates their symptoms, they should follow their doctor's advice and personal experience.