What Food Is Better During a Fever? The Best Choices for Recovery

January 7, 2026 •

4 min read

According to research from Hartford Hospital, chicken soup is not just a placebo—it actively helps with cold and flu symptoms by providing hydration and relieving congestion. This same principle of choosing nutrient-rich, hydrating, and easily digestible foods applies to recovering from a fever.

Quick Summary

This guide provides a comprehensive overview of the best foods and drinks to consume when you have a fever, focusing on hydration, immune support, and easy digestion. It also details which foods and beverages to avoid to prevent further discomfort and outlines a comparison of hydrating options to help speed up recovery.

Key Points

Prioritize Hydration: A fever increases fluid loss through sweating, so focus on drinking plenty of water, broths, and coconut water to prevent dehydration.
Eat Easily Digestible Foods: Choose soft, bland foods like rice, bananas, and oatmeal to prevent upsetting a sensitive stomach during illness.
Boost Immunity with Nutrients: Include nutrient-dense options like citrus fruits and leafy greens for Vitamin C and other antioxidants to support your immune system.
Avoid Certain Foods: Stay away from fatty, greasy, sugary, and spicy foods, as well as alcohol and caffeine, which can exacerbate symptoms and hinder recovery.
Lean Protein Aids Recovery: Incorporate lean, soft-cooked proteins like chicken, fish, or eggs to help your body repair tissue and fight infection.
Use Natural Remedies: Incorporate ginger and garlic into your diet, as they possess anti-inflammatory and antiviral properties that can help soothe symptoms.

Prioritizing Hydration and Electrolytes

During a fever, your body loses fluids rapidly through sweating. This fluid loss can lead to dehydration, which can worsen symptoms like weakness and headaches. Rehydrating with the right fluids is the first and most critical step toward recovery. Plain water is essential, but other drinks can help replenish lost electrolytes like sodium and potassium, which are also depleted during illness.

Broths and Clear Soups: Chicken, bone, or vegetable broths are excellent for hydration and provide a salty flavor that can make drinking fluids more appealing when your appetite is low. Their warmth can also help clear nasal passages.
Coconut Water: This is a natural source of electrolytes, especially potassium, and is generally low in calories and sugar compared to commercial sports drinks. It's a great option for gentle hydration.
Herbal Teas: Chamomile, ginger, and peppermint teas can be soothing and provide antioxidants. Hot teas act as natural decongestants and help keep your fluid intake up.
Electrolyte Drinks: Commercial or homemade electrolyte solutions (like a mixture of water, a pinch of salt, and a bit of honey or juice) can be beneficial, especially if you are experiencing diarrhea or vomiting.

Focusing on Easily Digestible Foods

When you have a fever, your digestive system may be sluggish, and your appetite is likely reduced. Heavy, fatty, or spicy foods can be difficult to digest and may cause further discomfort. Choosing soft, bland, and easy-to-process foods is key.

The BRAT Diet: Comprised of bananas, rice, applesauce, and toast, this bland diet is easy on the stomach and a classic choice for digestive upset. Bananas also provide potassium to replenish electrolytes.
Oatmeal and Porridge: Warm, soft, and easy to eat, oatmeal provides calories, vitamins, and fiber. It's a comforting food that helps provide sustained energy.
Well-Cooked Vegetables: Cooked carrots, potatoes, and spinach are easier to digest than raw vegetables and offer essential vitamins and antioxidants.
Soft Proteins: Boiled eggs, soft cheese, and tender, plain chicken or fish are excellent sources of protein, which is vital for immune function and tissue repair.

The Power of Immune-Boosting Nutrients

Your body needs specific vitamins and minerals to effectively fight off the infection causing your fever. Incorporating foods rich in these nutrients can help shorten the duration of your illness and speed up recovery.

Vitamin C-Rich Fruits: Citrus fruits (oranges, kiwi, grapefruit), strawberries, and berries are packed with vitamin C, a powerful antioxidant that supports the immune system.
Garlic and Ginger: These ingredients are known for their antiviral and anti-inflammatory properties. Incorporating them into broths or teas can offer significant benefits.
Yogurt with Probiotics: Yogurt contains beneficial probiotics that can boost gut health and immunity, potentially helping you recover faster. Some studies suggest it can reduce the severity of colds.

Foods to Avoid During a Fever

Just as important as knowing what to eat is knowing what to avoid. These foods can hinder recovery, worsen symptoms, or put a strain on your already-weakened body.

Fried and Greasy Foods: Hard to digest and can lead to bloating and nausea.
Sugary Foods and Drinks: Excess sugar can cause inflammation and suppress the immune system. Sugary sodas and candies offer little nutritional value.
Caffeinated and Alcoholic Beverages: Both can increase dehydration and are best avoided.
Spicy Foods (for some): While some find spicy foods beneficial for congestion, they can irritate a sensitive stomach during a fever.
High-Fiber Grains and Raw Vegetables: During a fever, the digestive system is often weakened. Foods high in fiber can be hard to process. Focus on refined, low-fiber options initially, like white rice instead of brown.

Comparison Table: Hydrating Drinks for Fever


Drink	Key Benefits	Electrolytes	Digestion	Immune Support	Notes
Chicken/Vegetable Broth	Highly hydrating, warm, soothing	Excellent source of sodium, some potassium	Very easy to digest	Minerals and vitamins	Also helps with congestion
Coconut Water	Natural hydration, low sugar	Good source of potassium	Gentle on the stomach	Antioxidants	May need to supplement sodium
Herbal Tea (e.g., Ginger)	Soothing, anti-nausea, decongestant	Minimal	Gentle	Antioxidants, anti-inflammatory	Add honey for extra soothing properties
Oral Rehydration Solution (ORS)	Specifically balanced salts/sugars	Excellent source of sodium and potassium	Easy, formulated for rehydration	Targeted replenishment	Often used for diarrhea or vomiting

The Role of Rest and Nutrition in Recovery

While diet is a crucial component of managing a fever, it is not a cure on its own. Proper nutrition works in tandem with other supportive measures to aid recovery. Rest is paramount; your body directs significant energy to fight infection, and activity can increase your body temperature and worsen fatigue. Consistently drinking fluids and eating smaller, more frequent meals can prevent the feeling of being overwhelmed by a large meal, which is common when appetite is low. As you begin to feel better, gradually reintroduce a wider variety of foods, starting with easy-to-digest options and moving toward a balanced diet to regain your strength. The combination of rest, hydration, and nutrient-dense, gentle foods creates the optimal environment for your body to heal efficiently. For ongoing health concerns, it is always recommended to consult a healthcare professional.
Here is a comprehensive resource on foods that can boost your immune system, which is vital for both preventing and recovering from illness.

Frequently Asked Questions

The saying 'feed a cold, starve a fever' is not supported by evidence. During a fever, your body needs energy to fight the infection, so it is important to eat nourishing, easily digestible foods, even if your appetite is low.

Yes, it is generally okay to have ice cream in moderation during a fever. The cool temperature can be soothing for a sore throat, and the calories provide energy. However, be mindful of high sugar content, as excessive sugar can suppress the immune system.

While water is essential, broth-based soups and electrolyte drinks like coconut water or oral rehydration solutions are particularly effective. They help replenish both fluids and lost minerals like sodium and potassium.

Yes, many fruits are excellent for a fever because they are hydrating and rich in vitamins and antioxidants. Examples include bananas, berries, and watermelon. However, avoid fruits in heavy syrup and overly sugary juices.

Heavy, greasy, and fatty foods are difficult to digest and can cause nausea or bloating, which can worsen your discomfort when you are already feeling unwell from a fever.

Yes, chicken soup is beneficial for several reasons. It provides hydrating fluids and electrolytes, its warmth can soothe a sore throat and relieve congestion, and it contains nutrients from protein and vegetables.

If you have no appetite, focus on staying hydrated first with clear liquids like broth, tea, or water. When you are able, try to consume small, frequent portions of bland, easy-to-eat foods to maintain your energy levels.