What Food Makes Your Fever Go Down? A Guide to Eating for Recovery

December 30, 2025 •

4 min read

Research shows that a proper diet and hydration are crucial for a quick recovery from fever. Since your body burns more calories when fighting an infection, knowing what food makes your fever go down is essential for providing the necessary energy and nutrients.

Quick Summary

During a fever, proper nutrition and hydration are key to aiding recovery. Focus on consuming easily digestible, nutrient-dense foods such as broth, fresh fruits, and probiotics to support the immune system and replenish lost fluids.

Key Points

Stay Hydrated: Consuming plenty of fluids like water, broth, and coconut water is the most critical step to combat dehydration caused by fever.
Choose Gentle Foods: Opt for easily digestible, bland foods such as oatmeal, plain rice, and toast to avoid stressing your digestive system and conserve energy.
Replenish Electrolytes: Hydrating with electrolyte-rich beverages like coconut water or broth helps restore minerals lost through sweating.
Boost Immunity with Vitamins: Foods high in Vitamin C, found in citrus fruits and berries, can help support your immune system's white blood cell production.
Incorporate Anti-inflammatory Agents: Natural compounds in ginger, garlic, and turmeric can help reduce inflammation and soothe symptoms like nausea and congestion.
Avoid Inflammatory Foods: Steer clear of processed foods, excessive sugar, and greasy items, as they can trigger inflammation and weaken your immune response.

Prioritizing Hydration and Electrolytes

When you have a fever, your body sweats to lower its temperature, which leads to a loss of fluids and electrolytes. Preventing dehydration is the single most important dietary consideration. Water is fundamental, but incorporating other fluids can provide essential electrolytes and nutrients, especially if your appetite is low.

Broths and Soups: Chicken, beef, or vegetable broths are excellent sources of fluid and electrolytes. Warm broths can also help soothe a sore throat and clear congestion.
Coconut Water: This is a great natural source of electrolytes like potassium, sodium, and magnesium, making it perfect for replenishing what your body loses through sweating.
Herbal Teas: Teas made from ginger, peppermint, or chamomile can be very soothing. Ginger tea is particularly known for its anti-nausea effects. Adding a little honey can also help soothe a cough.
Juices: Freshly pressed fruit juices can provide vitamins and sugars for energy. However, some juices can be high in sugar and may aggravate diarrhea, so moderation is key.

Easy-to-Digest Foods to Nourish Your Body

During a fever, your digestive system may slow down, making heavy or complex foods difficult to process. Opting for bland and easy-to-digest options ensures your body conserves energy for fighting the infection. The BRAT diet (Bananas, Rice, Applesauce, Toast) is often recommended for soothing an upset stomach.

Bland and Comforting Carbs

Oatmeal: A warm bowl of oatmeal is soft, easy to eat, and provides essential vitamins, minerals, and calories. It contains beta-glucan, a type of fiber that benefits gut health and can boost immunity.
Rice: Plain white rice is a bland and gentle option for your stomach. It provides energy without irritating a sensitive digestive system. Combining it with a simple broth can make it even easier to tolerate.
Toast: Simple, dry toast can be a good option when you are starting to feel hungry again. Whole-grain toast should be avoided if your stomach is particularly sensitive, as the fiber content can be harder to digest.

Probiotics and Lean Proteins

Yogurt: Containing beneficial probiotics (live and active cultures), yogurt can help support your gut microbiome, which in turn strengthens your immune system. Greek yogurt is also a good source of protein.
Soft-Boiled Eggs: Eggs are a great source of high-quality, easily digestible protein and other nutrients like vitamin D, which is vital for immune function.
Salmon: Oily fish like salmon provides protein and anti-inflammatory omega-3 fatty acids that can support the immune system.

Foods with Anti-Inflammatory and Immune-Boosting Properties

Certain foods are packed with vitamins, antioxidants, and compounds that actively help your body fight infection and reduce inflammation.

Citrus Fruits and Berries: Rich in Vitamin C, these fruits boost the production of white blood cells and act as powerful antioxidants. Berries also contain anthocyanins, which have strong anti-inflammatory effects.
Garlic: For centuries, garlic has been recognized for its medicinal properties, including antiviral and antibacterial effects. Adding it to soups and broths can provide a flavorful and potent immune boost.
Ginger: This root is well-known for its anti-inflammatory effects and ability to combat nausea, a common symptom during illness.
Leafy Greens: Vegetables like spinach and kale are loaded with vitamins A, C, E, and K, as well as folate and antioxidants. Lightly cooked or steamed greens are the easiest to digest during a fever.
Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory properties. Adding it to broths or warm milk can provide a significant boost.

Comparison Table: Best Foods vs. Foods to Avoid

To simplify your dietary choices during a fever, here is a quick comparison of what to consume and what to steer clear of.


Food Category	Recommended for Fever	To Avoid During Fever
Liquids	Water, broths, coconut water, herbal tea	Alcohol, caffeinated drinks, sugary soda
Carbohydrates	Oatmeal, plain rice, dry toast, crackers	Heavy, fibrous grains, processed snacks
Proteins	Chicken soup, lean fish, soft-boiled eggs	Tough meats, processed sausages, fried protein
Fruits & Veggies	Citrus fruits, berries, bananas, cooked leafy greens, cooked carrots	Raw vegetables, high-fiber fruits with skin
Dairy	Yogurt with active cultures	Heavy cream, cheese, and milk if experiencing congestion
Spices	Ginger, garlic, turmeric, cinnamon	Excessively spicy foods, strong condiments

Conclusion

While no single food can instantly make your fever go down, a strategic diet of hydrating, easily digestible, and immune-boosting foods can significantly support your body's natural recovery process. Prioritize fluids like broths and coconut water to prevent dehydration. Choose gentle, nutritious foods such as chicken soup, oatmeal, and yogurt to conserve energy. And be sure to incorporate plenty of vitamins and antioxidants from sources like citrus fruits and ginger. By avoiding processed, sugary, and high-fat items, you allow your body to focus its resources on getting well. Always consult a healthcare professional for persistent or high fevers.

For more information on the role of nutrition in supporting the immune system, you can refer to the National Institutes of Health.

Frequently Asked Questions

Yes, chicken soup is beneficial for fever because it provides essential fluids and electrolytes, which help prevent dehydration. The warmth can also soothe a sore throat and help clear congestion, while the chicken offers protein and zinc to support the immune system.

While drinking plenty of water is essential for combating dehydration and helping to regulate body temperature, it doesn't directly lower the fever itself. It supports your body's natural processes, but fever-reducing medications may also be necessary.

Focus on fruits high in Vitamin C, like citrus fruits and berries, to boost your immune system. Bland, easy-to-digest options like bananas and applesauce are also excellent choices, especially if you have a sensitive stomach.

Some people find that dairy products like milk can increase mucus production and thicken phlegm, which can be bothersome during congestion. Probiotic-rich yogurt, however, is generally well-tolerated and can benefit gut health.

Yes, it's best to avoid processed foods, high-sugar items, alcohol, and caffeine. These can cause inflammation, dehydrate you, and provide minimal nutritional value, making recovery more difficult.

Ginger contains anti-inflammatory compounds and is a natural remedy for nausea, a common side effect of illness. Drinking ginger tea or adding it to broth can be very soothing.

Yes, bland foods like rice and toast are good choices when you have a fever and a poor appetite. They are easy to digest and provide your body with the necessary energy without irritating your stomach.