Should You Stop Intermittent Fasting When You Have a Cold?

January 4, 2026 •

4 min read

When you catch a cold, your body's energy needs shift dramatically to support immune function. Continuing your regular routine can be taxing, which is why you should stop intermittent fasting when you have a cold and focus on rest and recovery instead.

Quick Summary

Prioritizing your body's needs is crucial when sick; continuing to fast can hinder recovery and worsen symptoms. It is generally recommended to pause intermittent fasting during a cold to support the immune system with proper hydration and nutrient intake.

Key Points

Pause Fasting: When you have a cold, you should stop intermittent fasting to allow your body to dedicate its full resources to fighting the infection.
Prioritize Hydration: Dehydration is a significant risk when ill. Focus on drinking plenty of fluids like water, herbal tea, and broths to replace lost fluids.
Consume Nutrients: Your immune system requires fuel. Eat nutrient-dense, easily digestible foods such as soups, fruits, and yogurts to supply vitamins and minerals.
Listen to Your Body: Ignore the pressure to stick to your routine. Rest and recovery are the most important priorities when you are sick.
Ease Back In: Once you are fully recovered, resume your intermittent fasting gradually. A shorter fasting window is a good starting point as you reacclimate.
Identify Warning Signs: Pay attention to symptoms like dizziness, nausea, or intense fatigue, as these are clear indicators to break your fast immediately.

Your Immune System Needs Fuel to Fight a Cold

When your body is fighting off a viral infection like a common cold, it expends a significant amount of energy. Your immune system shifts into high gear, and this process requires a steady supply of nutrients and hydration. Attempting to maintain a fasting schedule during this time can be counterproductive, as it may deprive your body of the essential resources it needs to recover efficiently. Instead of challenging your system, it is far more beneficial to listen to your body and provide it with the energy it needs to get back to full health.

The Risks of Fasting While Ill

Ignoring your body's signals and pushing through a fast when you are sick can lead to several negative side effects. The most significant risks revolve around dehydration, nutrient deficiency, and increased stress on an already-compromised system. For example, symptoms like a fever can increase your body's fluid and energy demands, and fasting can exacerbate this issue.

Increased Dehydration: Fasting reduces overall fluid intake, which is especially problematic when you are sick. Symptoms like fever and sweating increase fluid loss, making dehydration a serious risk. Dry mouth and headaches are common signs that you are not getting enough fluids.
Malnutrition: With a reduced eating window or caloric intake, it's difficult to consume the necessary vitamins and minerals required to fight infection. Nutrient deficiencies can prolong your illness and weaken your immune response.
Worsened Symptoms: An empty stomach can worsen acid reflux and contribute to nausea. Low blood sugar, which is common during fasting, can also intensify feelings of fatigue, dizziness, and irritability.
Impaired Recovery: By diverting energy away from fighting the infection towards maintaining a fasted state, you can effectively prolong your recovery time. Your body's primary focus should be on healing, not on metabolic shifts.

What to Eat and Drink to Support Your Body

When you stop intermittent fasting for a cold, focus on consuming nutrient-dense, easily digestible foods and staying well-hydrated. The focus is not on binge-eating but rather on providing your body with the gentle nourishment it requires.

Fluids: Warm liquids are excellent for hydration and can soothe a sore throat. Opt for broths, herbal teas with honey and lemon, or hot water with ginger. Electrolyte-rich drinks, like coconut water or a zero-calorie electrolyte supplement, can also help replenish minerals lost during a fever.
Soups and Broths: Chicken soup is a classic for a reason. It provides fluid, electrolytes, and protein in an easily consumable form. The warmth can also help with congestion.
Nutrient-Rich Foods: When your appetite returns, incorporate soft, nutrient-dense foods. Bananas, oatmeal, and yogurt are easy on the stomach. Foods rich in Vitamin C (citrus fruits), Zinc (nuts, seeds), and Vitamin D (fatty fish, eggs) are particularly beneficial for immune support.

Comparison: Fasting vs. Nourishing While Sick


Aspect	Continuing to Fast During a Cold	Stopping to Nourish During a Cold
Energy Source	Limited energy, relying on fat stores, potentially delaying recovery.	Steady supply of glucose and nutrients for optimal immune function.
Hydration	High risk of dehydration, especially with fever and fluid loss.	Prioritized fluid intake, including water, broths, and teas, to replenish losses.
Nutrient Intake	Low intake of vitamins and minerals vital for fighting infection.	Consumption of nutrient-dense foods that actively support the immune system.
Symptom Management	Potential to worsen side effects like headaches, nausea, and fatigue.	Focus on gentle, soothing foods and drinks to alleviate symptoms like congestion and sore throat.
Recovery Time	Could potentially prolong the duration of illness.	Aids the body in a quicker, more efficient recovery process.

Safely Returning to Intermittent Fasting

Once your symptoms have subsided and you feel your energy levels returning to normal, you can begin to ease back into your intermittent fasting routine. Avoid jumping right back into an aggressive fasting schedule. Start with a shorter fasting window, such as 12:12, and gradually increase it as your body readapts. Pay close attention to how you feel, and if you experience any lingering fatigue or weakness, it might be a sign to take it slower.

Conclusion

While intermittent fasting offers numerous health benefits, it is crucial to recognize that during an illness, your body's priorities shift. The goal is to recover, and depriving your body of essential nutrients and hydration can impede that process. Experts universally recommend pausing your fasting regimen when you are sick with a cold. By listening to your body and providing it with the nourishment it needs, you can support your immune system and get back to feeling your best self sooner.

Frequently Asked Questions

Yes, continuing intermittent fasting while you have a cold can potentially make your symptoms worse and prolong the duration of your illness. Fasting can place added stress on your body and prevent your immune system from getting the necessary nutrients and energy to recover efficiently.

When you are sick, the best approach is to break your fast gently. Start with light, easily digestible options like warm broths, soups, and teas. Once your appetite returns, you can move towards more solid, nutrient-dense foods, avoiding heavy, processed meals.

This old saying is a myth and not supported by current medical science. Whether you have a cold or a fever, your body needs nutrients and hydration to fight the infection effectively. Ignoring your body's need for fuel can negatively impact your recovery.

While black coffee is generally acceptable during a fasting window, it is not recommended when you are sick. Caffeine can be dehydrating and may exacerbate symptoms. It's better to stick to water, herbal tea, or electrolyte drinks to stay properly hydrated.

You should stop intermittent fasting for as long as your symptoms persist. Continue to prioritize rest, hydration, and nourishing meals until you feel fully recovered and your energy levels have returned to normal. There's no specific timeline, so listen to your body.

Focus on easily digestible, nutrient-rich foods. Excellent choices include chicken soup, bone broth, oatmeal, bananas, yogurt with probiotics, and fruits high in Vitamin C like oranges and berries.

A lack of appetite is a natural response during illness, as your body prioritizes fighting the infection over digestion. It is not a signal to force a fast. Instead, focus on consuming liquids and small, gentle portions when you do feel hungry to maintain hydration and nutrient levels.