What is best to eat when you have a virus? A viral illness nutrition guide

October 21, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), viruses like the flu can cause severe dehydration and nutrient depletion, making proper nutrition essential for recovery. Knowing what is best to eat when you have a virus can help you manage symptoms and provide your body with the fuel it needs to fight the infection and heal properly.

Quick Summary

This guide outlines the ideal dietary choices to support your body during a viral illness. Learn about the importance of hydration, easy-to-digest foods, and nutrient-dense options to aid recovery and boost immune function.

Key Points

Prioritize Hydration: Drink plenty of water, broth, and electrolyte-rich fluids to combat fluid loss from fever, vomiting, or diarrhea.
Start with Bland Foods: Choose easily digestible options like the BRAT diet (bananas, rice, applesauce, toast) if you have stomach upset.
Boost Immunity with Nutrients: Introduce foods rich in Vitamin C, zinc, and probiotics, such as citrus fruits, yogurt, and lean proteins, as you start to feel better.
Eat Small, Frequent Meals: Focus on smaller, more frequent meals to provide a steady energy supply without overwhelming your digestive system.
Avoid Sugary, Fatty, and Spicy Foods: Steer clear of things that are difficult to digest or can increase inflammation, including alcohol and caffeine.
Listen to Your Body: If you don't have an appetite, focus primarily on fluids until you feel ready to eat solid food again.
Incorporate Immune-Supporting Spices: Add garlic and ginger to broths or meals for their anti-inflammatory and antimicrobial properties.

Prioritizing Hydration and Electrolytes

When a virus strikes, one of the most critical aspects of recovery is staying hydrated. Viral illnesses, especially those with fever, vomiting, or diarrhea, can lead to significant fluid loss. Water is essential, but replacing lost electrolytes is also key to preventing dehydration.

Hydrating Beverages

Water: The most important fluid. Drink small sips regularly throughout the day.
Broths and Soups: Chicken soup, bone broth, or vegetable broth provide hydration, sodium, and nutrients in a warm, comforting form.
Coconut Water: A natural source of electrolytes like potassium and magnesium.
Herbal Tea: Warm teas, especially with honey and lemon, can soothe a sore throat and provide comfort. Ginger tea can help with nausea.
Electrolyte Drinks: Commercial electrolyte solutions or homemade rehydration drinks can be effective for severe dehydration.

Gentle, Easy-to-Digest Foods

When appetite is low or you're experiencing stomach upset, bland, gentle foods are the safest bet. These options are easy on the digestive system and less likely to cause irritation.

The BRAT Diet: A classic for stomach viruses, consisting of bananas, rice, applesauce, and toast.
Oatmeal: A soft, nutrient-rich food that is easy to digest.
Plain Noodles or Rice: Simple carbohydrates can provide energy without upsetting your stomach.
Crackers: Salted crackers can help settle nausea.
Mashed Potatoes: A good source of potassium and easily digestible.

Nutrient-Dense Foods to Boost Immunity

Once your stomach has settled, incorporating nutrient-rich foods is vital for strengthening your immune system. These foods contain vitamins and minerals that help your body fight infection and recover.

Citrus Fruits: Excellent sources of Vitamin C, which can increase white blood cell production.
Yogurt and Fermented Foods: Probiotics found in yogurt, kefir, and kimchi can support gut health, which is crucial for immune function.
Leafy Green Vegetables: Spinach and kale are packed with vitamins A, C, and K, as well as antioxidants.
Lean Proteins: Foods like chicken, eggs, and salmon provide protein and zinc, which are important for immune response and tissue repair.
Garlic and Ginger: These have antimicrobial properties and can help reduce inflammation.

Comparison Table: Best Foods by Symptom


Symptom	Best Foods	Benefits
Stomach Upset	Bananas, Rice, Toast, Crackers	Easily digestible, can settle the stomach.
Fever/Dehydration	Broth, Coconut Water, Electrolyte Drinks	Replaces lost fluids and minerals.
Sore Throat/Cough	Hot Tea, Honey, Broth, Smoothies	Soothes irritation, provides comfort.
Low Energy	Oatmeal, Lean Protein, Sweet Potatoes	Sustained energy, nutrient replenishment.
Immune Support	Citrus Fruits, Garlic, Yogurt, Leafy Greens	Vitamins, probiotics, and antioxidants.

The Role of Rest and Small Meals

During a viral illness, your body is working hard to fight the infection. This can result in a suppressed appetite or feeling of low energy. It is often more effective to eat smaller, more frequent meals rather than attempting large ones. This reduces the burden on your digestive system and ensures a consistent supply of nutrients and energy. Do not force yourself to eat if you feel very ill, but do focus on staying hydrated. As you begin to recover, gradually reintroduce a wider variety of foods.

What to Avoid When You Have a Virus

Just as important as knowing what to eat is knowing what to avoid. Certain foods and drinks can be hard to digest, irritate your system, or worsen symptoms.

Sugary Foods and Drinks: While they may provide quick energy, large amounts of sugar can cause inflammation and suppress the immune system.
Fatty and Fried Foods: These are difficult for your body to digest, especially when your system is already under stress.
Alcohol: Alcohol is a diuretic and dehydrates the body, which is counterproductive to recovery.
Caffeine: Drinks with caffeine can also be dehydrating. Opt for decaffeinated herbal teas instead.
Spicy Foods: Depending on your symptoms, spicy foods may irritate a sore throat or cause stomach upset.

Conclusion

What is best to eat when you have a virus depends on your specific symptoms, but the overarching principle is to support your body's immune response and energy needs. Begin with bland, hydrating liquids and gradually move towards nutrient-dense, easy-to-digest foods as you feel better. The combination of proper nutrition and rest is your most effective strategy for a speedy recovery from a viral illness. For further reading, an excellent resource on the nutritional needs during recovery from illness can be found at The Health Sciences Academy.

Frequently Asked Questions

The best liquids are water, broths, and electrolyte drinks, as they provide both hydration and essential minerals to combat dehydration caused by fever, vomiting, or diarrhea.

No, you should not force yourself to eat if you have no appetite. The priority is staying hydrated. You can start with small, frequent, and gentle meals as your appetite returns.

For a stomach virus, start with bland, easily digestible foods like the BRAT diet (bananas, rice, applesauce, toast). These options are gentle on your digestive system.

Generally, it is best to avoid spicy foods, especially if you have a sore throat or stomach upset, as they can cause further irritation. Some find capsaicin in small amounts helps with congestion, but proceed with caution.

Yes, chicken soup can be beneficial. It provides hydration and electrolytes, and the warmth can be soothing for a sore throat. It also contains protein and other nutrients essential for recovery.

As your symptoms improve and your appetite returns, you can gradually reintroduce a wider variety of nutrient-dense foods. Listen to your body and avoid rushing back to heavy, complex meals.

Yes, probiotics found in fermented foods like yogurt and kefir can support your gut health, which is closely linked to a strong immune system.