Should I force myself to eat when I have the flu? Your guide to eating and recovery.

October 20, 2025 •

4 min read

Loss of appetite is a common symptom for approximately half of all flu sufferers, leaving many to wonder, "should I force myself to eat when I have the flu?". Medical experts suggest that listening to your body is the best approach, focusing on fluid intake rather than forcing down solid foods.

Quick Summary

It is generally not necessary to force yourself to eat during the initial stages of the flu, especially if you have no appetite. The key priority is staying hydrated with fluids like water, broth, or electrolyte drinks to support your body's fight against the virus. When your appetite returns, focus on easy-to-digest, nutrient-rich foods.

Key Points

Listen to your body: If you lack an appetite, it is not necessary to force yourself to eat when you have the flu; your body is conserving energy for recovery.
Prioritize hydration: Staying hydrated with water, broth, or electrolyte drinks is far more important than eating, especially if you have a fever, vomiting, or diarrhea.
Choose easy-to-digest foods: When your appetite returns, opt for bland, simple foods like soup, toast, bananas, or yogurt to avoid upsetting your stomach.
Avoid problematic foods: Steer clear of greasy, fatty, sugary, and highly processed foods, as they can cause digestive issues during illness.
Recognize red-flag symptoms: Seek medical attention if you experience severe symptoms like difficulty breathing, high persistent fever, or confusion.
Fluid intake aids recovery: Proper hydration helps keep mucus thin, supports immune cells, and assists in flushing out toxins.

The Body’s Response: Why You Lose Your Appetite

When you're fighting an illness like the flu, your body's energy is redirected to your immune system to combat the virus. This shift is managed by inflammatory chemical signals called cytokines, which act on the brain to cause common symptoms like fever, fatigue, and a reduced desire to eat. This loss of appetite is a natural, protective mechanism, signaling that your body is prioritizing energy for healing rather than digestion. During the acute phase of the illness, your digestive system is less efficient, and forcing food can cause nausea or discomfort.

Prioritizing Hydration Above All Else

While not eating for a day or two is generally fine for a healthy adult, dehydration poses a much greater risk. Fever and sweating can cause significant fluid loss, and a dry throat or nasal passages make it harder for your body to expel mucus. Proper hydration helps keep mucus thin and supports the transportation of immune cells throughout the body.

Recommended Fluids:

Water: The best option for preventing dehydration.
Broth: Chicken soup or vegetable broth provides fluids, electrolytes, and warmth.
Electrolyte Drinks: Can be beneficial if you've been vomiting or have diarrhea.
Herbal Tea: Hot beverages can help relieve congestion and are hydrating.
Fruit Popsicles: A good way to stay hydrated if you have a sore throat.

What to Eat When Your Appetite Returns

As your fever subsides and your appetite slowly returns, focusing on easily digestible foods is crucial to provide your body with the necessary nutrients without overwhelming your system.

Nutrient-Rich, Easy-to-Digest Foods:

The BRAT Diet: Bananas, rice, applesauce, and toast are bland and easy on the stomach.
Yogurt: Contains probiotics that can support gut health and is easy to consume.
Oatmeal: A simple and comforting source of fiber and energy.
Vitamin C-Rich Foods: Citrus fruits (if tolerated), leafy greens, and berries can help boost the immune system.
Soft Proteins: Eggs or poached chicken are good sources of protein as your strength returns.

What to Avoid During Flu Recovery

To prevent upsetting your stomach, it's best to steer clear of certain foods during the initial recovery period.

Foods to Avoid:

Greasy and Fried Foods: Hard to digest and can increase nausea.
High-Sugar Foods: Can cause inflammation and may not provide meaningful nutrients.
Processed Foods: Often high in sodium and additives that offer little nutritional value.
Dairy Products: Can increase phlegm production in some people, though this is not true for everyone.
Spicy Foods: Can irritate a sore throat and upset the stomach.

Should I Force Myself to Eat When I Have the Flu? vs. Prioritizing Hydration


Aspect	Forcing Food When Not Hungry	Prioritizing Hydration and Listening to Cues
Energy Use	Diverts energy to digestion, potentially delaying recovery.	Allows the body to focus energy on fighting the infection.
Immune Support	Can be beneficial if the body requires nutrients, but only if appetite allows.	Directly supports immune function by flushing toxins and maintaining bodily processes.
Dehydration Risk	Ignores the more critical need for fluids, increasing dehydration risk.	Mitigates dehydration risk, which is a key danger of the flu.
Stomach Comfort	Can lead to nausea, vomiting, or stomach pain.	Minimizes digestive distress, allowing for a more comfortable recovery.
Recovery Pace	May hinder recovery by introducing undue stress on the body.	Supports a natural healing process guided by the body's own signals.

When to Contact a Healthcare Professional

While most flu cases can be managed at home, certain symptoms warrant professional medical advice. You should contact a doctor if:

Your fever is persistently high (over 103°F or 40°C).
You experience difficulty breathing or shortness of breath.
You have persistent dizziness or confusion.
There is chest or severe abdominal pain.
Symptoms improve and then worsen significantly.
You have severe muscle pain or weakness.
You are at higher risk for complications, such as being over 65, pregnant, or having a chronic health condition.

For more information on flu prevention and symptoms, visit the CDC website.

Conclusion

While the old adage “feed a cold, starve a fever” is a myth, it's not a green light to force food down when your body clearly doesn't want it. The ultimate takeaway is to prioritize hydration and listen to your body's signals. Your body is remarkably efficient, and loss of appetite is part of its plan to divert energy to healing. By focusing on plenty of fluids and resting, you give your immune system the best chance to do its job. When your appetite returns, transition to bland, nutritious foods to rebuild your strength. Remember, your body's wisdom is your best guide to recovery.

Frequently Asked Questions

The most important thing is to prioritize hydration. Your body loses fluids through fever and sweating, so drinking plenty of water, broth, and other fluids is crucial to prevent dehydration and support your immune system.

For a healthy adult, not eating for a day or two during the flu is not harmful. The loss of appetite is a natural response. However, severe dehydration is a risk, which is why fluids are the main priority.

Good choices include water, clear broth, electrolyte beverages, herbal tea, and fruit juice diluted with water. Hot beverages can also help soothe a sore throat and congestion.

Start eating solid food when your appetite naturally returns. Begin with bland, easy-to-digest options like toast, rice, bananas, and chicken soup to ease your digestive system back into eating.

The saying 'feed a cold, starve a fever' is not supported by medical evidence. Regardless of whether you have a cold or a fever, your body needs fluids and nutrients to recover. The key is to listen to your body's signals and not force food.

You can get some vitamins, like vitamin C, from foods such as fruits and leafy greens if you can tolerate them. While some people take supplements, a balanced diet and fluids are the main focus. Always consult a healthcare provider before starting new supplements, especially if you have existing health conditions.

Seek medical attention if you experience symptoms such as difficulty breathing, persistent high fever, chest pain, confusion, or if your symptoms initially improve and then worsen.