Should You Eat Fish If You're Sick?

October 26, 2025 •

3 min read

Despite a common misconception that fish should be avoided when feeling under the weather, many health experts and nutritionists actually recommend it. Fish is packed with high-quality protein and beneficial nutrients that can aid your body’s recovery, making it a surprisingly effective food to eat if you're sick.

Quick Summary

Eating fish while sick is generally safe and can be beneficial due to its protein and omega-3 fatty acids. These nutrients support the immune system and help fight inflammation, aiding in a faster recovery. Opt for mild, easy-to-digest preparations like steamed or grilled fish and avoid spicy or fried versions.

Key Points

Fish is beneficial: High in protein, omega-3s, and Vitamin D, fish can support your immune system when you're sick.
Choose simple preparations: Opt for mild, well-cooked methods like steaming or grilling, avoiding heavy, fried, or spicy dishes.
Avoid raw fish: To minimize the risk of foodborne illness, ensure any fish consumed while sick is thoroughly cooked.
Fatty fish is best: Varieties like salmon and mackerel offer anti-inflammatory omega-3 fatty acids, which can help reduce symptoms.
Add to soups: Incorporating fish into a warm, broth-based soup can provide hydration and nutrients while soothing a sore throat.
Skip shellfish if sensitive: Shellfish can be harder to digest for some and is best avoided if you have a sensitive stomach.
Combine with other foods: Pair fish with vegetables, ginger, and garlic to create a comprehensive, immune-boosting meal.

Can Eating Fish Help You Recover Faster?

When your body is fighting an illness, it needs proper nourishment to fuel its immune system. Fish, especially fatty varieties like salmon, sardines, and mackerel, is a nutritional powerhouse that provides several key components for recovery. The high-quality protein found in fish is crucial for building and repairing body tissues and producing immune bodies that help resist disease. Many people have a lower appetite when sick, and fish offers a nutrient-dense, yet relatively easy-to-digest option.

Beyond protein, fatty fish is an excellent source of omega-3 fatty acids, which have potent anti-inflammatory properties. Inflammation is a natural part of the immune response, but chronic or excessive inflammation can hinder recovery and worsen symptoms like body aches and headaches. The omega-3s can help regulate this process, ensuring your immune system can function properly. Furthermore, many fish are rich in Vitamin D, a nutrient vital for immune cell function. Some research suggests that adequate Vitamin D can reduce the risk of respiratory infections.

The Importance of Preparation

While the type of fish you choose is important, how you prepare it is even more critical when you're sick. Heavy, greasy, or spicy preparations can be hard on a sensitive stomach and digestive system, which are often taxed during an illness. Mild, easily digestible options are the best choice. Steaming or grilling fish with minimal seasoning, or adding it to a light broth-based soup, can provide nourishment without causing further discomfort. Avoiding raw or undercooked fish is also crucial, especially for those with weakened immune systems, to minimize the risk of foodborne illness.

Comparison: Best vs. Worst Fish Preparations When Sick


Feature	Best Options (Steamed/Grilled Fish)	Worst Options (Fried/Spicy Fish)
Digestibility	Very easy; gentle on the stomach.	Hard to digest; can worsen upset stomach.
Nutrient Retention	Maintains vitamins, minerals, and omega-3s.	High heat can degrade some nutrients.
Inflammation	Omega-3s help reduce body inflammation.	Excessive fats can promote inflammation.
Symptom Impact	Soothing and nourishing; may reduce body aches.	Greasy and spicy elements can cause discomfort.
Risk of Contamination	Low risk, as it is thoroughly cooked.	Same as best options, but the heavy batter is taxing. (Note: Raw fish should always be avoided).

What About Shellfish?

While fin fish can be a great option, shellfish presents a different consideration. For some, shellfish can be harder to digest, and the risk of allergic reactions or foodborne illness may be higher, particularly if your immune system is already compromised. If you are not a regular consumer or have any sensitivities, it is often best to stick with fin fish until you are fully recovered. For those who tolerate shellfish well, ensuring it is thoroughly cooked is paramount.

Combining Fish with Other Immune-Boosting Foods

To maximize the benefits, consider incorporating fish into a holistic recovery plan with other immune-boosting foods. A mild, broth-based fish soup, for instance, provides hydration, protein, and warmth to soothe a sore throat and clear congestion. Adding vegetables like carrots and leafy greens boosts vitamin intake, while garlic and ginger can provide anti-inflammatory and antiviral properties. This approach offers a balanced and comprehensive nutritional strategy for fighting off illness.

Conclusion

Contrary to popular myths, eating fish can be a smart choice when you're sick. By providing high-quality protein, anti-inflammatory omega-3 fatty acids, and vital vitamins like D, fish can support your immune system and aid in a quicker recovery. The key is to focus on simple, mild, and well-cooked preparations like steamed or grilled fish, and to avoid heavy or spicy versions that can aggravate a sensitive stomach. Ultimately, listening to your body and choosing easily digestible, nutrient-dense foods is the best strategy when you're feeling unwell.

Here is a good resource for exploring different immune-boosting foods when you are feeling unwell: Foods to Eat When You Have the Flu.

Frequently Asked Questions

Yes, eating fish can be beneficial when you have a fever, as long as it is prepared simply. Fish is an excellent source of protein and nutrients that can support your immune system and help with recovery. Ensure it is well-cooked and not greasy.

For a cold, fatty fish like salmon, tuna, and mackerel are great choices because they contain omega-3 fatty acids and Vitamin D, which have anti-inflammatory and immune-supporting properties. Prepare them by steaming, baking, or grilling lightly.

It is generally best to avoid fried fish when sick. Greasy and heavy foods are harder for your body to digest, which can put a strain on your system and potentially upset your stomach further.

If you have an upset stomach, mild and bland food is recommended. While fish can be a good source of protein, you should stick to very simple, steamed, or baked fish. For severe stomach upset, focusing on the BRAT diet (Bananas, Rice, Applesauce, Toast) might be a better short-term option.

If you are concerned about your stomach sensitivity or immune system, it might be wise to avoid shellfish until you feel better. For those who tolerate it well, ensure it is fully cooked to prevent any foodborne illness risk.

Fish and chicken soup both offer valuable nutrients. Chicken soup provides warmth, hydration, and electrolytes, while fish provides beneficial omega-3s and Vitamin D. Combining them, such as by adding fish to a broth, can offer the best of both worlds.

When you have the flu, which often comes with a loss of appetite and fatigue, prepare fish in a way that is easy to eat. Steaming or baking a mild fish like cod or tilapia is a good option. Consider serving it with plain rice or as part of a light broth.