Should I Eat If I Keep Being Sick?

January 6, 2026 •

4 min read

An estimated 50% of adults experience nausea each year, a common symptom that can make eating a challenge. When you're constantly feeling unwell, the question of 'should I eat if I keep being sick?' is a valid one, as your body still needs energy and nutrients to recover effectively.

Quick Summary

It is not necessary to force yourself to eat when experiencing persistent sickness, especially if nauseous. The priority is to stay hydrated with small, frequent sips of fluid. Gradually reintroduce bland, easy-to-digest foods when able, and avoid strong-smelling or greasy meals. Listen to your body and consult a doctor if symptoms persist or worsen.

Key Points

Prioritize Hydration: Focus on small, frequent sips of clear liquids like water, broths, and electrolyte drinks before attempting to eat solid food.
Listen to Your Body: Never force yourself to eat when feeling nauseous or actively vomiting, as it can worsen symptoms.
Start with Bland Foods: Gradually reintroduce simple, easy-to-digest options like bananas, plain rice, applesauce, and toast once you can tolerate fluids.
Avoid Triggers: Stay away from greasy, fried, spicy, or high-sugar foods, as well as those with strong odors, which can aggravate an upset stomach.
Eat Small, Frequent Meals: Instead of large meals, try eating smaller portions more often to avoid overwhelming your digestive system.
Seek Medical Advice for Persistent Issues: If you cannot keep fluids down for over 24 hours, show signs of severe dehydration, or have a high fever, consult a healthcare provider.

Listen to Your Body: The Golden Rule

When dealing with persistent sickness, especially with symptoms like nausea and vomiting, the primary principle is to listen to your body's signals. The old adage 'feed a cold, starve a fever' has been widely debunked; your immune system requires proper nutrition and hydration to function effectively, regardless of the illness. However, forcing yourself to eat when your stomach is upset can be counterproductive and may worsen symptoms. Instead of pushing through, focus on hydration and gentle nourishment.

Prioritize Hydration Over Solid Food

Dehydration is a significant risk when you're repeatedly sick, especially if accompanied by vomiting or diarrhea. Replenishing lost fluids and electrolytes is the most immediate and critical step towards feeling better.

Small, frequent sips: Instead of drinking large quantities at once, which can trigger more nausea, sip small amounts of clear fluids consistently throughout the day.
Electrolyte-rich beverages: If you have been vomiting or have diarrhea, fluids with electrolytes are crucial. Options include oral rehydration solutions, sports drinks (diluted), coconut water, or broths.
Herbal teas: Peppermint, ginger, and chamomile teas can be particularly soothing for an upset stomach.

Gradually Reintroducing Food

Once you can tolerate clear fluids without issue, you can begin to introduce very simple, bland foods. This gradual process helps your digestive system readjust without overwhelming it. Start with the BRAT diet components (bananas, rice, applesauce, toast) and expand from there.

BRAT Diet & Bland Foods

Bananas: Easy to digest and rich in potassium, which can be depleted during sickness.
Rice: Plain, boiled rice is simple and provides energy.
Applesauce: Easy to consume and gentle on the stomach.
Toast: Dry toast or crackers can help absorb stomach acid and settle your stomach.
Oatmeal: Plain oatmeal is another easy-to-digest choice.

Adding Protein and Nutrients When you feel your appetite returning, incorporate mild, high-protein foods to aid healing and maintain energy.

Baked chicken: Plain, skinless, baked or boiled chicken breast is a good source of protein.
Eggs: Scrambled or hard-boiled eggs are nutritious and easy to digest.
Low-fat yogurt: Non-fat or low-fat yogurt can provide protein and probiotics to support gut health.

Foods to Avoid When Sick

To prevent triggering or worsening your symptoms, certain foods should be avoided until you have fully recovered.

Greasy and fried foods: These are hard to digest and can increase nausea.
Spicy and acidic foods: These can irritate your stomach lining.
High-sugar foods: Excessive sugar can sometimes worsen digestive issues.
Strong-smelling foods: The odor of hot or strongly scented food can be a major nausea trigger. Cold foods are often better tolerated.

Comparison: Good vs. Bad Choices When Sick


Food Type	Good Choices	Bad Choices	Reason
Carbohydrates	Plain toast, crackers, plain rice, oatmeal	Greasy chips, pastries, sugary cereals	Greasy and sweet foods are harder on the digestive system; bland carbs are soothing.
Protein	Plain baked chicken, hard-boiled eggs, low-fat yogurt	Fatty cuts of meat, spicy seasoned poultry	High-fat and spicy foods can irritate an upset stomach.
Hydration	Water, broth, herbal tea, electrolyte solutions	Caffeinated beverages, alcohol, very sugary sodas	Caffeine and alcohol can be dehydrating; high sugar can worsen symptoms.
Fruits & Veggies	Bananas, applesauce, melons, plain boiled potatoes	High-fiber vegetables (e.g., raw broccoli), acidic fruits (e.g., oranges)	High fiber can be difficult to digest; acidic foods can cause irritation.
Temperature	Room temperature or cold foods	Hot, steaming dishes	Strong odors from hot food can trigger nausea.

When to Consult a Doctor

While most cases of mild sickness resolve with rest and proper care, certain symptoms warrant a visit to a healthcare provider. If you cannot keep fluids down for more than 24 hours, experience signs of severe dehydration, or have a fever over 101°F that doesn't improve, seek medical attention. Also, consult a doctor if you see blood in your vomit or stools, or if your persistent nausea is accompanied by severe abdominal pain, headaches, or confusion.

If you have a chronic condition, such as inflammatory bowel disease or cancer, and are struggling to maintain nutrition, a registered dietitian can provide personalized guidance and may recommend supplements to support your recovery.

Conclusion: Gradual Recovery is Key

In summary, the best approach when you keep being sick is not to force food but to prioritize hydration. Focus on sipping clear fluids and electrolytes initially. As your stomach settles, introduce bland, easy-to-digest foods in small, frequent amounts. Pay close attention to your body's tolerance and avoid foods that could aggravate your symptoms. The key is a gradual, patient approach to recovery, supported by consistent hydration and gentle nourishment.

Following this plan helps ensure your body has the energy it needs to heal without causing further distress. Knowing when to seek professional medical advice for persistent or worsening symptoms is also vital for a safe and swift recovery.

Frequently Asked Questions

Yes, it is perfectly fine to not eat solid food for a short period (a day or two) if you have no appetite or are experiencing nausea and vomiting. The most important thing is to stay hydrated with plenty of fluids during this time.

When your stomach is upset, the best foods are bland, easy-to-digest options such as the BRAT diet (bananas, rice, applesauce, toast), plain crackers, and boiled potatoes.

To stay hydrated, drink water, clear broths, oral rehydration solutions, and herbal teas like ginger or peppermint. These can help soothe your stomach while replenishing lost fluids and electrolytes.

An empty stomach can increase feelings of nausea for some people. This is why eating small, frequent amounts of bland foods or crackers can sometimes help settle the stomach.

You should wait about 30 to 60 minutes after vomiting before drinking anything. Once you can tolerate sips of clear fluids, you can gradually reintroduce solid food after about 8 hours from the last episode of vomiting.

While milk and creamy foods can be difficult to digest for some people when sick, low-fat or non-fat options like yogurt are often well-tolerated. It's best to listen to your body and see how you react.

Call a doctor if you can't keep liquids down for more than 24 hours, have signs of severe dehydration (like dizziness or dry mouth), a high or persistent fever, or see blood in your vomit or stools.