Should you eat if you're feeling sick?

According to medical experts at Cedars-Sinai, the age-old advice to "starve a fever" is a myth. When you are sick, your body needs energy and nutrients to fuel your immune system and fight off infection, so you should eat if you're feeling sick, prioritizing hydration and easy-to-digest, nutrient-dense options.

Quick Summary

Eating when sick provides crucial fuel for your immune system, debunking the 'starve a fever' myth. Focus on hydration and gentle, nutrient-rich foods to aid recovery. Don't force large meals if your appetite is low, but nourish your body with small, frequent, and easy-to-digest portions to support healing.

Key Points

• Prioritize Hydration: Staying well-hydrated with fluids like water, broth, or herbal tea is the most critical action when sick, especially with fever or stomach issues.

• Fuel Your Immune System: Your body needs energy and nutrients from food to effectively fight off infection and repair itself, making the "starve a fever" myth counterproductive.

• Listen to Your Appetite: Don't force yourself to eat large meals if your appetite is low. Instead, opt for small, frequent, and easy-to-digest meals and snacks.

• Choose Symptom-Specific Foods: Warm broths and honey are good for colds and sore throats, while bland foods like the BRAT diet (bananas, rice, applesauce, toast) help with upset stomachs.

• Avoid Inflammatory Foods: Stay away from greasy, sugary, or heavily processed foods that can increase inflammation and hinder recovery.

• Consult a Professional for Severe Symptoms: If you have a persistent lack of appetite or other concerning symptoms, it's best to consult a healthcare provider.

Why Your Body Needs Fuel During Illness

When you're fighting an illness, your immune system shifts into high gear, which requires a significant amount of energy. Your body's metabolism speeds up, especially if you have a fever, increasing your caloric needs. Restricting food during this time can deprive your body of the essential vitamins, minerals, and calories it needs to fight the infection effectively and repair itself. While it's common to lose your appetite, depriving yourself intentionally is counterproductive and could prolong recovery.

The Truth About "Feed a Cold, Starve a Fever"

The origins of this ancient adage can be traced back to Hippocrates, who mistakenly believed that fever was a disease to be starved. However, modern medical science has proven this advice outdated and incorrect. Both colds and fevers are signals that your body is fighting an infection and needs nutritional support, not deprivation. In fact, not eating can weaken your immune system and lead to weight loss, as your body starts to break down its own fat and muscle tissue for energy.

What to Eat Based on Your Symptoms

Choosing the right foods can help manage specific symptoms while providing necessary fuel.

For Colds and Flu with Sore Throat or Congestion

• Warm Soups and Broths: Hydrate and soothe a sore throat. The steam helps loosen mucus.
• Garlic: Has antiviral and antibacterial properties. Add it to soups or other foods.
• Honey: Can help suppress coughing and has antibacterial properties. Use in tea or on its own.
• Ginger: Reduces inflammation and soothes a sore throat.
• Citrus Fruits: Rich in Vitamin C to support immune function.

For Upset Stomach, Nausea, or Diarrhea

• The BRAT Diet: An acronym for Bananas, Rice, Applesauce, and Toast. These bland foods are easy to digest and can help settle the stomach.
• Clear Broths: Excellent for hydration and electrolyte replenishment without irritating the stomach.
• Ginger: Known for its anti-nausea effects. Try ginger tea or real ginger ale.
• Plain Oatmeal or Crackers: Provide gentle carbohydrates for energy.

Foods to Avoid When Sick

Just as some foods can help, others can hinder your recovery by increasing inflammation, upsetting your stomach, or worsening dehydration.

Comparison of Foods for Sickness

Food Category	Recommended When Sick	Avoid When Sick
Carbohydrates	Plain toast, crackers, rice, oatmeal	Greasy, fried foods like french fries or donuts
Proteins	Lean, cooked chicken or fish, eggs, yogurt	Heavy, fatty meats and fast food
Dairy	Yogurt with live cultures (for some)	Heavy dairy products like milk or cheese (if it worsens congestion)
Sweets	Small amount of honey, natural fruit sugars	Sugary snacks, candy, sodas, and baked goods
Spices	Ginger, turmeric, mild spices	Very spicy foods (can irritate the stomach)
Beverages	Water, herbal tea, electrolyte drinks, broth	Caffeinated beverages, alcohol

Tips for Eating When Appetite is Low

Loss of appetite is a common side effect of illness, but you can still provide your body with the nutrients it needs.

• Eat Small, Frequent Meals: Instead of three large meals, opt for several smaller, nutrient-dense snacks every 2-3 hours.
• Prioritize Fluids: If solid food is too much, focus on nourishing liquids like broths, soups, and smoothies. This helps prevent dehydration, which is crucial.
• Have Easy Foods Ready: Keep simple, bland options like crackers, applesauce, or yogurt on hand.
• Don't Force It: If you feel nauseous, forcing yourself to eat may make it worse. Focus on small sips of fluid and try again later.

Conclusion

When you are sick, feeding your body is a far better strategy than starving it. By focusing on hydrating liquids, easy-to-digest nutrient-rich foods, and avoiding items that may cause irritation, you can support your immune system's efforts and feel better faster. Listen to your body and prioritize small, frequent portions if your appetite is low. The most critical takeaway is to stay well-hydrated, a key to a swift recovery. For persistent or severe symptoms, always consult a healthcare professional.

References

• Healthline: Should You Feed a Cold and Starve a Fever?
• Health: Feed a Cold, Starve a Fever: Myth or Fact?
• Healthline: 15 Best Foods to Eat When You're Sick
• Cleveland Clinic: Feed a Cold, Starve a Fever: True or False?
• iHerb: Best Foods to Eat When Sick and What to Avoid
• Everyday Health: Feed a Cold, Starve a Fever: True or Myth?

Frequently Asked Questions

Should I force myself to eat if I have no appetite when sick?

No, you don't need to force yourself to eat full meals if you have no appetite, especially if you feel nauseous, as it might make things worse. Instead, focus on staying hydrated with fluids and try to have small, nutrient-dense snacks throughout the day when you can tolerate them.

Is the saying "feed a cold, starve a fever" accurate?

No, this saying is a myth and is not backed by modern medical science. Your body needs fuel to fight both colds and fevers, so you should eat and drink according to your appetite in both cases.

What should I eat if I have a stomach flu with nausea and vomiting?

When dealing with stomach issues, the BRAT diet (bananas, rice, applesauce, toast) is often recommended because these foods are bland and easy to digest. Hydration with clear broths or electrolyte drinks is also crucial to prevent dehydration.

Does dairy increase mucus production when you're sick?

For most people, no. The idea that dairy increases mucus is a common myth. However, dairy can thicken the sensation of mucus for some individuals, and a person's individual tolerance may change when they are ill.

Are sugary drinks and processed foods bad for you when sick?

Yes. Highly processed foods and sugary drinks can increase inflammation, suppress immune function, and deplete energy. Focus on whole, nutrient-dense foods instead.

What's the most important thing to do when sick and eating less?

Staying hydrated is the most critical factor. Sickness can lead to fluid loss through fever, sweating, and vomiting, so prioritize drinking plenty of water, broth, or electrolyte drinks to prevent dehydration.

Can certain foods help soothe a sore throat?

Yes, warm liquids and soft foods are best for a sore throat. Warm broth, herbal tea with honey, and soft, easy-to-swallow items like yogurt or mashed potatoes can provide relief.