Understanding Nutrition When Sick: Should you eat when sick?

October 14, 2025 •

3 min read

While the old adage 'feed a cold, starve a fever' is a common myth, the reality is that your body needs energy and nutrients to fight off any illness. So, to answer the question, should you eat when sick? The answer is almost always yes, provided you choose the right foods.

Quick Summary

Eating properly is crucial for recovery from illness, as your body requires adequate nutrition and hydration to support the immune system. Learn about the best foods and fluids to consume for specific symptoms and which items to avoid. Focus on nourishing your body, especially if you have a fever, to aid the healing process.

Key Points

Debunk the Myth: Do not starve a fever; your body needs energy to fight infection, and a fever increases your metabolic rate.
Prioritize Hydration: Staying hydrated with water, broths, and electrolyte drinks is the most important thing you can do when sick, especially with a fever or upset stomach.
Choose Symptom-Specific Foods: Opt for bland, easy-to-digest foods like the BRAT diet for an upset stomach and soft, warm foods like soup for a sore throat.
Boost Your Immunity: Include nutrient-rich foods like fruits high in Vitamin C, leafy greens, and lean protein to support your immune system.
Avoid Harmful Foods: Limit or avoid sugary, fatty, fried, and heavily processed foods, as they can increase inflammation and be hard to digest.
Listen to Your Appetite: It's normal to lose your appetite when sick. If you don't feel like eating, focus on fluids. When you feel up to it, eat small, frequent meals.

Debunking the Myth: Fueling Your Recovery

The historical advice to "feed a cold and starve a fever" has been disproven by modern medical understanding. Your body needs energy and nutrients to power its immune response when fighting an infection. A fever, in particular, increases your metabolic rate, requiring more calories to combat the illness. Restricting food during a fever can weaken your immune system's ability to function effectively. While you shouldn't force yourself to eat without an appetite, prioritizing nutrient-dense foods and hydration is crucial.

The Critical Role of Hydration

Hydration is paramount when sick, especially with symptoms like fever, vomiting, or diarrhea. Sufficient fluid intake helps regulate body temperature, loosen mucus, and deliver nutrients for healing.

Recommended fluids include:

Water: Essential for hydration.
Clear Broths: Help replace lost electrolytes and sodium, particularly when sweating is involved.
Herbal Teas: Soothing for a sore throat and provide hydration. Honey can be added to help with coughs (avoid for infants under one).
Oral Rehydration Solutions (ORS): Useful for significant dehydration from severe vomiting or diarrhea, providing a balance of sugar and electrolytes.
Ice Pops: A good way to hydrate and soothe a sore throat, especially for children.

Best Foods for Specific Symptoms

Selecting appropriate foods can ease specific symptoms and make eating more tolerable. Opt for bland, easily digestible, and nutritious choices.

For a Sore Throat: Soft, easy-to-swallow foods like warm broths, creamy soups, scrambled eggs, oatmeal, and yogurt are recommended.
For Nausea or Upset Stomach: The BRAT diet (bananas, rice, applesauce, toast) is effective due to its low fiber and bland nature. Plain crackers, pretzels, and simple proteins like baked chicken or tofu are also suitable options. Ginger tea is known to help with nausea.
For Cold and Congestion: Foods with anti-inflammatory and immune-boosting properties can be beneficial. Chicken soup may help with congestion. Fruits like citrus and berries, along with green leafy vegetables, are rich in Vitamin C and other immune-supporting antioxidants.
For a Fever: Since fevers increase energy demands, ensure adequate calorie and protein intake. Soups with lean meats, nutrient-rich smoothies, eggs, and cooked vegetables are good choices. Fatty fish like salmon provides anti-inflammatory omega-3 fatty acids.

Foods and Drinks to Avoid When Sick

Certain foods can impede recovery by causing inflammation or digestive issues.

Sugary Foods and Drinks: Excessive sugar can suppress the immune system and increase inflammation. Avoid items like candy, soda, and pastries. Limit high-sugar juices, though fruits are healthy.
Greasy or Fried Foods: These are hard to digest and can worsen symptoms like nausea and diarrhea. Easily digestible energy sources are needed when your body is under stress.
Dairy Products: Some individuals find dairy increases mucus thickness and congestion. Consider alternatives if this is the case. However, some dairy like low-fat yogurt can be beneficial due to probiotics.
Caffeine and Alcohol: Both are dehydrating and should be avoided. Alcohol can also negatively impact the immune system and interact with medications.
Spicy Foods: While certain spices like capsaicin might help congestion, they can irritate an upset stomach.

Comparison of Food Choices When Sick


Category	Recommended Foods	Foods to Limit or Avoid
Hydration	Water, Broths, Herbal Tea, Electrolyte Solutions	Alcohol, Caffeine, Sugary Sodas, High-sugar Juices
Upset Stomach	Bananas, Rice, Applesauce, Toast (BRAT), Crackers, Ginger	Fatty/Fried Foods, Spicy Foods, Excessive Dairy
Sore Throat	Broth-based Soups, Warm Tea with Honey, Scrambled Eggs	Crunchy/Scratchy Foods, Citrus Fruits and Juices
Immune Support	Berries, Citrus Fruits, Leafy Greens, Garlic, Ginger	Processed Foods, Foods High in Added Sugar
Energy	Lean Protein (chicken, fish), Eggs, Cooked Veggies, Oatmeal	Heavy, Greasy Meals

Acknowledge Your Lack of Appetite

Loss of appetite is common when sick due to chemicals produced by the body to fight infection. If this occurs, prioritize fluids and try small, frequent, nutrient-dense snacks rather than large meals. If your appetite doesn't improve or you can't keep fluids down, seek medical advice.

Conclusion: Listen to Your Body

Dispelling old myths, the focus during illness should be on providing your body with necessary hydration and easily digestible nutrients. Pay attention to your body's hunger signals. Prioritize fluids if you lack appetite, and make wise food choices when you are hungry. Proper nutrition and rest are key to a quick recovery.

For more information on nutrition and immunity, consult reputable sources such as the World Health Organization and the U.S. National Academies of Sciences, Engineering, and Medicine.

Frequently Asked Questions

Water is the best choice for hydration. Warm broths and herbal teas with honey are also excellent, as they provide fluids and soothe symptoms like a sore throat.

If you don't feel like eating solid food, focus on staying hydrated with fluids like water and broths. When you can tolerate it, try small, nutrient-dense snacks like a smoothie with yogurt or a piece of toast.

Some people find that dairy products thicken mucus and worsen congestion. If you notice this effect, it's best to temporarily avoid dairy. Low-fat yogurt can be beneficial, however, due to its probiotics.

Yes, the common wisdom about chicken soup is backed by science. The broth provides hydration and electrolytes, while the steam helps with congestion. Its ingredients can also have anti-inflammatory effects.

Foods to avoid generally include those that are high in sugar, fatty or fried, heavily processed, and overly spicy, as they can increase inflammation and irritate your digestive system.

No, it's generally best to avoid or limit caffeine when you are sick. Both coffee and caffeinated sodas are dehydrating and can interfere with sleep, which is crucial for recovery.

Start by gradually reintroducing bland, easy-to-digest foods in small portions. Try to maintain a regular eating schedule and include nutrient-rich snacks. Gentle exercise, like a short walk, can sometimes also help stimulate appetite.