The Best Food to Eat When You Have COVID: A Recovery Guide

November 16, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), many COVID-19 symptoms like fever, diarrhea, and fatigue can increase energy needs and lead to fluid loss, making proper nutrition vital for recovery. Deciding what is the best food to eat when you have COVID can be challenging, especially with reduced appetite or altered taste, but focusing on nutrient-dense foods can support your immune system and aid healing.

Quick Summary

A healthy diet is crucial for supporting immune function and recovery from COVID-19 symptoms. Key nutritional strategies include staying well-hydrated with water and electrolytes, prioritizing high-protein foods for muscle repair, and consuming nutrient-rich fruits and vegetables. Special considerations are necessary for managing taste and smell changes, low energy, and loss of appetite.

Key Points

Stay Hydrated: Drink plenty of fluids like water, broth, and electrolyte solutions, especially if experiencing fever or diarrhea, to help the body fight the virus and prevent dehydration.
Prioritize Protein: Consume lean proteins such as chicken, fish, eggs, and legumes to help your body repair tissue and strengthen immune cells.
Load Up on Vitamins and Minerals: A diet rich in fruits, vegetables, and whole grains provides vital nutrients like Vitamins C, D, and Zinc, all important for immune function.
Manage Symptom-Specific Challenges: Opt for soothing, easy-to-digest foods like soups and smoothies for a sore throat or nausea, and experiment with strong flavors and textures to combat altered taste.
Avoid Inflammatory and Processed Foods: Minimize intake of highly processed foods, excessive sugar, saturated fat, and alcohol, as these can increase inflammation and hinder recovery.
Eat Small, Frequent Meals: If appetite is low, eating smaller portions more often can ensure you get enough calories and nutrients without feeling overwhelmed.
Focus on Gut Health: Fermented foods like yogurt contain probiotics that can support a healthy gut microbiome, which in turn benefits the immune system.

Prioritizing Hydration and Electrolytes

Staying hydrated is one of the most critical dietary aspects when you have COVID-19, particularly if you have a fever, vomiting, or diarrhea.

Water: The foundation of hydration. Aim to drink frequently throughout the day, ensuring your urine is light yellow.
Oral rehydration solutions: These drinks, including electrolyte solutions and broths, are especially helpful if you are losing fluids due to illness, as they replace essential minerals like sodium and potassium.
Teas and juices: Herbal teas can soothe a sore throat, while diluted fruit juice can provide hydration and a little sugar.

Supporting Your Immune System with Nutrient-Rich Foods

While no single food can cure COVID-19, a balanced diet rich in vitamins and minerals is essential for immune function and fighting off infection.

Vitamin and Mineral Powerhouses

Your body's immune system relies on key vitamins and minerals. Focus on incorporating these into your diet through whole foods or supplements if advised by a healthcare professional.

Vitamin C: Found in citrus fruits, kiwis, berries, and leafy greens, this antioxidant supports immune cell function.
Vitamin D: Can be obtained from fortified milk, fatty fish like salmon, and egg yolks. Low vitamin D levels have been linked to more severe COVID-19 outcomes.
Zinc: Lean meats, poultry, dairy, nuts, and seeds are good sources of zinc, which is vital for immune health.
Magnesium: Found in green leafy vegetables, nuts, and whole grains, magnesium helps regulate immune function and may reduce inflammation.

Managing Symptoms with Specific Food Choices

COVID-19 symptoms like reduced appetite, sore throat, or altered taste can make eating difficult. Tailoring your diet to these symptoms can make a huge difference.

For Low Energy and Poor Appetite

If you have a reduced appetite, aim for small, frequent meals and snacks that are high in energy and protein to prevent muscle and weight loss.

Easy-to-prepare snacks: Options like nuts, seeds, yogurt, and cheese and crackers require little effort.
Nourishing drinks: Milk-based drinks, smoothies, and fortified milkshakes can help increase calorie and protein intake.

For Sore Throat and Nausea

Softer, blander, and moist foods are best when dealing with a sore throat or nausea.

Soups and broths: Warm broth or chicken soup can be soothing and provide much-needed hydration and nutrients.
Smoothies: Blending fruits and vegetables can make them easier to consume and gentle on a sensitive throat.
Toast and crackers: Bland carbohydrates can be easier to tolerate during periods of nausea.

For Altered Taste and Smell

If your sense of taste and smell is affected, focus on varying textures, temperatures, and colors to make food more appealing. Experimenting with strong flavors can also help.

Different flavors: Use herbs, spices, lemon, or vinegar to add new dimensions to food.
Varying textures: A meal with both soft and crunchy elements, like a cucumber salad with a sandwich, can be more interesting.
Temperature contrasts: Eating food at room temperature or colder can sometimes be more palatable than hot food.

Comparison: Ideal COVID-19 Foods vs. Foods to Avoid


Category	Recommended Foods	Foods to Avoid	Notes
Protein	Lean meats, poultry, fish, eggs, beans, lentils, tofu, Greek yogurt	Processed meats, fatty cuts of meat	Protein is crucial for tissue repair and immune cell function.
Carbohydrates	Whole grains (oats, brown rice, quinoa), potatoes, sweet potatoes, toast	Refined white flour products, excessive sugar, candy, cakes	Carbohydrates provide energy for the body to fight infection.
Fats	Healthy fats (avocado, nuts, seeds, olive oil), full-fat dairy during appetite loss	Saturated and trans fats, deep-fried and greasy foods	Healthy fats provide concentrated energy.
Fluids	Water, broth, herbal tea, electrolyte drinks, diluted fruit juice	Sugary drinks, alcohol, excess caffeine	Hydration is vital for recovery, especially with fever or fluid loss.
Symptom-Specific	Soft foods (soup, smoothies), bland foods (toast, rice), strongly flavored foods	Hard/scratchy foods (chips, granola), spicy foods	Tailoring food texture and flavor helps manage symptoms effectively.

Conclusion

Choosing the right foods and staying hydrated is a key aspect of managing COVID-19 and its recovery, complementing standard medical treatment. By focusing on a balanced diet rich in protein, whole grains, fruits, and vegetables, you can provide your body with the nutrients needed to support a strong immune response. Adjusting your diet based on symptoms like altered taste or loss of appetite is also crucial for maintaining nutritional intake and energy levels. Ultimately, prioritizing nourishing, easy-to-eat foods and plenty of fluids will support your body’s healing process and help you regain strength. Consult a healthcare provider or dietitian for personalized guidance, especially if symptoms are severe or persistent.

Optional Outbound Link

For more detailed nutritional guidelines from the World Health Organization, visit their page on Nutrition Advice for Adults during the COVID-19 Outbreak.

Frequently Asked Questions

Hydration is crucial to combat fluid loss from symptoms like fever, diarrhea, and vomiting. It helps regulate body temperature, thins respiratory secretions, and supports immune function.

Focus on soft, soothing, and easy-to-eat foods like soups, broths, smoothies, yogurt, and mashed potatoes. If you have no appetite, try eating small, frequent, and nutrient-dense snacks throughout the day.

Yes, to make eating more appealing, focus on contrasting textures (soft vs. crunchy) and temperatures (hot vs. cold). Experiment with strong herbs, spices, and tart flavors, and use colorful presentations to engage other senses.

You should limit highly processed foods, those high in sugar, saturated fats, and excess salt. It's also best to avoid alcohol and limit caffeine, as these can dehydrate you and increase inflammation.

Yes, homemade chicken soup is an excellent choice. It provides hydration through broth, protein from chicken, and immune-supporting nutrients from vegetables. The warmth can also soothe a sore throat and provide comfort.

Easy-to-digest protein sources include eggs (scrambled or poached), yogurt, tofu, and legumes like lentils or beans. These options provide necessary protein for muscle repair without being too heavy.

While a balanced diet is the best source of nutrients, a multivitamin can be considered if your appetite is poor. You should always consult with a doctor or dietitian before starting supplements, especially if you take other medications.