Should You Eat If You Feel Sick? Debunking the Old Adage

January 9, 2026 •

4 min read

The old adage "feed a cold, starve a fever" is a popular but outdated piece of advice. Medical consensus now confirms that your body needs energy and nutrients to properly fight any infection, whether it's a cold, flu, or other illness. What you choose to eat, however, should be determined by your specific symptoms.

Quick Summary

Your body requires calories and nutrients to fuel the immune system during illness. Focus on easy-to-digest, nutrient-dense foods and prioritize hydration, adjusting your diet based on symptoms like nausea, congestion, or fever.

Key Points

Debunk the Myth: The phrase "feed a cold, starve a fever" is outdated; your body needs nutrients for all types of infections.
Prioritize Hydration: Staying hydrated with water, broth, or electrolyte drinks is crucial for recovery from any illness.
Go Bland for Upset Stomachs: For nausea or diarrhea, the BRAT diet (bananas, rice, applesauce, toast) is recommended for its bland, easily digestible nature.
Embrace Warmth and Immune Boosters: For colds and flu, warm broths, herbal teas, and nutrient-rich foods like citrus fruits and garlic can help soothe symptoms and support your immune system.
Avoid Inflammatory and Dehydrating Foods: When sick, steer clear of sugary snacks, greasy foods, caffeine, and alcohol, as they can hinder recovery.
Eat Small and Often: Instead of large meals, try smaller, more frequent portions to provide steady energy and avoid overwhelming your digestive system.

The Truth About Eating When You're Ill

When you're under the weather, a reduced appetite is common, but ignoring your body's need for fuel can hinder recovery. Your immune system requires energy to work effectively, and skipping meals can deprive it of the resources it needs to fight off infection. The key is not to force yourself to eat heavy, complex meals, but to choose the right kind of nourishment that your body can handle. This often means opting for small, frequent meals of easily digestible foods.

The Importance of Hydration

Regardless of your specific symptoms, staying hydrated is a non-negotiable part of recovering from any illness. Fever, sweating, vomiting, and diarrhea can all lead to dehydration, which can worsen symptoms and prolong your sickness. Water is always the best option, but other fluids can provide hydration and electrolytes.

Clear broths and soups: Provide fluid, electrolytes, and nutrients in an easy-to-digest form.
Herbal teas: Soothing for a sore throat and can help with congestion. Options like ginger and peppermint can also calm an upset stomach.
Electrolyte drinks: Sports drinks or oral rehydration solutions can replenish lost minerals, especially after vomiting or diarrhea. Be mindful of high sugar content in some options.

What to Eat When You Feel Sick

For most general sicknesses, focusing on bland, nutrient-rich foods is a good strategy. These foods are gentle on the digestive system while providing the necessary fuel for your body to heal.

The BRAT Diet: Bananas, rice, applesauce, and toast are staples for managing nausea and diarrhea. They are bland, low in fiber, and easy to digest.
Protein: Lean proteins like baked chicken or canned tuna provide vital nutrients without being heavy. Protein is essential for rebuilding cells and strengthening the immune system.
Vitamin C-rich fruits: Oranges, kiwi, and berries are packed with vitamin C and antioxidants to support immune function.
Garlic and Ginger: Both possess anti-inflammatory and potential antiviral properties. Add garlic to soups or sip ginger tea to aid recovery.
Yogurt: Provides probiotics, which help restore gut health. Choose plain varieties to avoid excess sugar.

Foods to Avoid When Sick

Just as some foods can help, others can make symptoms worse or delay recovery. During illness, it's best to avoid:

Sugary foods and drinks: Can increase inflammation and potentially suppress the immune system.
Greasy and fatty foods: Difficult to digest and can aggravate nausea.
Caffeine and Alcohol: Both are diuretics that contribute to dehydration.
Spicy foods: May irritate an upset stomach or a sore throat.
Processed foods: Often lack the nutrients your body needs for recovery and can be high in salt and unhealthy fats.

Eating for Specific Symptoms

Your specific symptoms should guide your food choices. The right food can help alleviate discomfort and support healing.

Nausea and Upset Stomach

When dealing with nausea, the thought of eating can be unappealing. Start small and focus on bland foods.

Sip on clear fluids like water, ginger ale (with real ginger), or peppermint tea.
Try small portions of bland carbohydrates like crackers, toast, or plain rice.
Cold foods can sometimes be more tolerable than hot foods because they have less smell. Popsicles or sherbet are good options.
Avoid strong smells, fatty foods, and large meals.

Colds, Flu, and Congestion

For respiratory illnesses, focus on foods that can soothe symptoms and provide immune support.

Hot fluids: The steam from hot broth or tea can help clear congestion.
Soups: Chicken soup, in particular, has been shown to have a mild anti-inflammatory effect that can ease upper respiratory symptoms.
Spicy foods: Can temporarily clear nasal passages for some, but use caution if you have an upset stomach.

When You Have a Fever

Eating during a fever is crucial because your body burns more calories to fight the infection.

Hydrating fruits: Watermelon and grapes can help replenish fluids lost through sweating.
Nutrient-dense broths: Provide easy-to-absorb energy and fluids.
Small, frequent meals: Easier to stomach than larger meals when your appetite is suppressed.

Practical Tips for Eating While Sick

Listen to your body: If your appetite is low, focus on hydration first. Eat only when you feel up to it, and don't force a large meal.
Eat small portions often: Instead of three large meals, try six to eight small meals throughout the day.
Cool foods: If smells trigger nausea, opt for cold foods like yogurt, smoothies, or sandwiches.
Prepare ahead: If you're feeling run down, having easy-to-heat or pre-made snacks on hand can make it easier to eat.

What to Eat vs. What to Avoid: A Quick Comparison


Symptom	Best Foods	Worst Foods
Nausea / Upset Stomach	Bland carbohydrates (crackers, toast, rice), Ginger tea, Bananas, Cold foods	Greasy, fatty foods, Spicy food, High-sugar items, Strong-smelling foods
Cold / Flu (Congestion)	Hot broth or soup, Herbal tea with honey, Citrus fruits, Garlic	Dairy (can thicken mucus for some), Alcohol, Caffeine
Fever	Hydrating fruits (melon, grapes), Broths, Electrolyte drinks	Alcohol, Sugary snacks

Conclusion: Listen to Your Body

Ultimately, eating when you're sick is about providing your body with the fuel it needs to heal, without causing further discomfort. The old "starve a fever" myth is a potentially harmful falsehood; your body needs calories, rest, and plenty of fluids to fight any illness. By opting for nutrient-dense, easy-to-digest foods and prioritizing hydration, you can support your immune system and get back on your feet faster. Paying attention to your individual symptoms—whether it's nausea, congestion, or fever—will guide you toward the right dietary choices for a smoother recovery. For more on the importance of nutrition during illness, consider this resource from the Food and Agriculture Organization of the United Nations.

Frequently Asked Questions

Yes, you should eat when you have a fever. The myth of "starving a fever" is inaccurate; your body burns more calories fighting infection, and it needs that energy to recover effectively. Focus on easy-to-digest, nutrient-rich foods and fluids.

When sick, focus on drinking plenty of water, broth-based soups, herbal teas like ginger or peppermint, and electrolyte solutions. Avoid alcohol, excessive caffeine, and sugary juices, as they can worsen dehydration.

Yes, chicken soup is beneficial for a cold. It provides hydration and electrolytes from the broth, and the steam can help with congestion. Some research also suggests it has a mild anti-inflammatory effect.

For an upset stomach, stick to bland, easily digestible foods like those in the BRAT diet (bananas, rice, applesauce, toast). Ginger tea, plain crackers, and clear broth are also good choices to settle your stomach.

Dairy products aren't bad for everyone, but they can thicken mucus in some individuals, potentially worsening congestion. If you have a respiratory illness and find dairy bothersome, consider limiting it temporarily.

Eating small, frequent meals is often easier on the digestive system and provides a more consistent supply of energy to your body. This is especially helpful when your appetite is low or you're experiencing nausea, as large meals can feel overwhelming.

Some spicy foods containing capsaicin can temporarily help clear nasal passages. However, they can also irritate an upset stomach, so you should avoid them if you're experiencing nausea or stomach issues.