What to eat if you have a fever and a sore throat? Soothing and immune-boosting nutrition

October 20, 2025 •

4 min read

When fighting an infection, your body’s energy needs increase, and a fever exacerbates fluid loss through sweating, making proper nutrition vital for recovery. Knowing what to eat if you have a fever and a sore throat can make a significant difference in your recovery, helping to soothe pain and provide essential nutrients to your immune system.

Quick Summary

Eating and drinking the right things when ill helps the body fight infection and stay hydrated. Focus on soothing, easy-to-swallow foods like soups, smoothies, and soft fruits, while avoiding irritants like spicy or crunchy items to speed up recovery.

Key Points

Prioritize hydration: Fever and sweating can lead to dehydration, so focus on drinking plenty of water, broths, and herbal teas to stay hydrated and support your body's immune response.
Choose soft, soothing foods: Select items that are easy to swallow, such as mashed potatoes, yogurt, oatmeal, and scrambled eggs, to avoid irritating a tender throat.
Eat immune-boosting nutrients: Incorporate foods rich in Vitamin C, Zinc, and protein, like chicken soup, soft fish, and berries, to provide your body with the fuel it needs for recovery.
Avoid irritants: Stay away from hard, crunchy, acidic, or spicy foods, as well as caffeine and alcohol, which can cause further discomfort and dehydration.
Opt for nutrient-dense liquids: When your appetite is low, smoothies, broths, and nutrient-rich juices (diluted or non-acidic) offer an excellent way to get calories and vitamins without irritating your throat.
Watch for dairy effects: If dairy products like milk and ice cream thicken your mucus and increase congestion, it's best to temporarily avoid them and choose dairy-free alternatives like plant-based yogurts.
Rest is essential: Remember that a proper diet is just one part of your recovery. Plenty of rest and sleep are equally important to allow your body to fight the infection effectively.

Prioritizing Hydration with a Fever

One of the most critical aspects of recovering from a fever is staying hydrated. A fever raises your body temperature, causing you to lose fluids and electrolytes through sweat. Dehydration can worsen symptoms and delay recovery. Consuming plenty of fluids is therefore the top priority, even before focusing on solid foods.

Water and coconut water: Plain water is best, but coconut water can help replenish electrolytes lost during sweating.
Broths and soups: Warm broths, such as chicken or vegetable, are excellent sources of fluid and nutrients. Their warmth can also help soothe a sore throat and clear congestion.
Herbal teas: Warm, not hot, herbal teas like chamomile or ginger can be very soothing for a sore throat. Add a spoonful of honey for its antibacterial properties and coating effect (for adults and children over one year).
Low-sugar electrolyte drinks: If you are losing a lot of fluids, consider low-sugar electrolyte drinks to replenish minerals.

Soothing Foods for a Sore Throat

An inflamed and swollen throat makes swallowing difficult and painful. Opting for soft, easy-to-swallow foods and drinks can provide nourishment without causing irritation.

Smoothies: A nutrient-dense smoothie is an ideal way to get vitamins and minerals. Blend soft fruits like bananas, melons, or berries with yogurt or a plant-based milk and a handful of spinach for added nutrients.
Yogurt: The coolness of yogurt can help soothe a sore throat. Probiotic-rich yogurt also supports gut health, which is vital for immune function. If dairy thickens your mucus, consider a plant-based alternative.
Mashed potatoes and sweet potatoes: These offer soft, energy-providing carbohydrates. Add butter or gravy to make them even easier to swallow.
Eggs: Scrambled or poached eggs are an easy-to-prepare, soft source of protein.
Oatmeal and grits: Cooked until soft, these cereals provide comfort and energy. Add honey or mashed banana for flavor and extra nutrition.
Gelatin and ice pops: The cold temperature can provide temporary numbing relief to a sore throat. Look for options made with 100% fruit juice to avoid excessive sugar.

Nutrients to Support Your Immune System

During illness, your body needs extra nutrients to repair tissues and produce antibodies. Incorporating specific vitamins and minerals can help bolster your immune response.

Vitamin C: Found in berries, sweet potatoes, and leafy greens, vitamin C is a powerful antioxidant that supports immune function. It's best to get this from whole foods rather than acidic juices that can irritate a sore throat.
Zinc: This mineral is crucial for immune function. Zinc-rich foods like eggs, yogurt, and fish can aid recovery.
Protein: Lean protein from sources like soft-cooked chicken, fish, or legumes is essential for building and repairing body tissues.
Probiotics: Found in yogurt and other fermented foods, probiotics support a healthy gut microbiome, which is strongly linked to immune health.

A Quick Comparison: What to Eat vs. What to Avoid


Food Category	Recommended	Avoid	Reasoning
Drinks	Water, broths, herbal tea, coconut water	Caffeinated beverages, alcohol, soda, high-sugar juices	Hydrates effectively, soothes throat. Dehydrates and can cause inflammation.
Soups	Chicken soup, vegetable broth, creamy soups	Thick, spicy, or very hot soups	Soothes throat and provides electrolytes. Can irritate or be hard to swallow.
Dairy	Yogurt (plain)	Milk, cheese, ice cream (if it thickens mucus)	Probiotics aid gut health. Can increase mucus production and congestion for some.
Fruits	Bananas, melons, applesauce, well-cooked fruit	Citrus fruits (oranges, grapefruit), berries, tomatoes	Soft, non-acidic, and hydrating. Acidic nature can irritate the throat.
Carbohydrates	Mashed potatoes, oatmeal, soft pasta, toast	Crunchy crackers, hard pretzels, dry cereals	Easy to swallow and digest. Abrasive texture can scratch a sore throat.
Protein	Scrambled or poached eggs, soft fish, lentils	Hard, tough meats like steak, processed meats	Easy to digest and provides energy for healing. Difficult to chew and digest.
Spices	Ginger, turmeric, subtle seasonings	Chili powder, hot sauce, harsh spices	Anti-inflammatory properties. Can irritate the throat and stomach.

What to Avoid While You're Unwell

Just as important as choosing the right foods is avoiding those that can worsen your symptoms. These include:

Hard or crunchy foods: Crackers, toast, nuts, and chips have sharp edges that can scrape an already tender throat, increasing pain.
Acidic foods and drinks: Foods high in acid, like citrus fruits, tomatoes, and their juices, can sting an inflamed throat.
Spicy foods: While some find a little spice can clear sinuses, too much can irritate the mucous membranes in your throat.
Alcohol and caffeine: Both are diuretics that can cause dehydration. Alcohol also weakens the immune system and can interact with medications.
Sugary foods and drinks: Excess sugar can increase inflammation and suppress the immune system, making it harder to fight off the illness.
Fatty and greasy foods: Processed foods, fried items, and high-fat foods are difficult to digest and can divert energy away from your immune system.

Conclusion: Eat Right for a Faster Recovery

When dealing with a fever and a sore throat, your dietary choices are a powerful tool for comfort and recovery. Focus on maintaining hydration with fluids like broths and herbal teas, and prioritize soft, easy-to-swallow foods that are rich in immune-supporting vitamins and protein. By avoiding hard, spicy, or acidic irritants, you can minimize discomfort and allow your body to dedicate its energy to healing. Listen to your body and opt for nourishing foods that feel comforting and soothing. For persistent or severe symptoms, it is always best to consult a healthcare provider. For more information on general nutrition during illness, the Cleveland Clinic offers valuable resources.(https://health.clevelandclinic.org/what-to-eat-when-you-have-the-flu)

Frequently Asked Questions

Yes, chicken soup is effective for several reasons. It provides excellent hydration and replaces electrolytes. The warmth of the broth can help soothe a sore throat and clear congestion, and the ingredients provide important nutrients like protein, vitamins, and minerals that support your immune system.

For some people, dairy can increase mucus production, which may worsen congestion and irritate a sore throat. While cold ice cream can temporarily numb the throat, if you find dairy products make your congestion worse, opt for alternatives like fruit-based popsicles, plant-based yogurt, or smoothies.

While some people feel that a little spice can help clear sinuses, excessively spicy foods can irritate an already sensitive throat and stomach. It is generally best to avoid very spicy items until you are feeling better.

No, acidic juices like orange, grapefruit, and pineapple juice can sting and further irritate an inflamed sore throat. Instead, opt for low-acid juices like apple juice, or better yet, a nutrient-rich smoothie made with bananas and melon.

Hydration is crucial because a fever increases your body's temperature, leading to fluid loss through sweating. This can cause dehydration and put extra strain on your body when it is trying to fight an infection. Replenishing fluids and electrolytes is essential for recovery.

If you don't have an appetite, prioritizing fluids is most important. Focus on staying hydrated with water, broth, or tea. When you can tolerate food, start with small, frequent portions of easy-to-digest items like broth, toast, or crackers. A smoothie can also be a good way to get nutrients without a full meal.

Honey has antimicrobial and anti-inflammatory properties that can help soothe a sore throat. It can be added to warm tea or water. However, honey should never be given to children under one year old due to the risk of botulism.

It is generally best to avoid raw vegetables when you have a sore throat, as they can be crunchy and difficult to swallow, potentially scratching the irritated tissue. Cooked vegetables, such as those in soups or mashed sweet potatoes, are much easier to digest and won't cause discomfort.