What to Eat When You Have a High Temperature?

October 7, 2025 •

4 min read

When a fever strikes, the body's metabolic rate and caloric needs increase as it works to fight infection. However, the illness often suppresses appetite, making it a challenge to provide your body with the necessary nutrients. A key part of managing your health during this time is knowing what to eat when you have a high temperature to support your immune system and recovery.

Quick Summary

Eating the right foods during a fever is vital for staying hydrated, maintaining energy levels, and supporting the immune system. Focus on fluids, easy-to-digest nutrients, and specific foods known for their healing properties, while avoiding heavy, fatty, or sugary items that can hinder recovery.

Key Points

Prioritize Hydration: A high temperature can lead to dehydration through sweating, so focus on drinking plenty of fluids like water, broth, and coconut water to replenish fluids and lost electrolytes.
Choose Easily Digestible Foods: When your appetite is low, opt for bland, easily digestible foods such as the BRAT diet (bananas, rice, applesauce, toast), oatmeal, and soft-cooked vegetables to provide energy without upsetting your stomach.
Boost Your Immune System: Incorporate nutrient-dense, immune-supporting foods like Vitamin C-rich fruits (citrus, berries), lean proteins (chicken, fish), and anti-inflammatory ingredients like ginger and garlic when your appetite improves.
Avoid Harmful Foods: Steer clear of items that can increase inflammation, worsen dehydration, or are hard on your digestive system, such as sugary drinks, greasy foods, caffeine, alcohol, and spicy seasonings.
Listen to Your Body: Eat small, frequent meals and snacks as your appetite allows, rather than forcing yourself to consume large meals. If nausea is present, stick to bland options.
Stay Consistent with Nutrients: Continue a healthy, nutrient-rich diet for a few days after your fever breaks to ensure your body has the resources needed for full recovery.

Prioritizing Hydration and Electrolytes

During a high temperature, dehydration is a significant risk due to increased sweating. Therefore, focusing on fluids and electrolytes is the most critical step. Your body loses essential minerals like sodium and potassium through perspiration, which must be replenished.

Water: The most important fluid. Sip water consistently throughout the day, even if you are not thirsty, as thirst can be a delayed indicator of dehydration.
Coconut Water: A natural source of electrolytes like potassium and sodium, coconut water is excellent for rehydration.
Broths and Clear Soups: Chicken, beef, or vegetable broths are packed with fluids, electrolytes, and nutrients that are easy to absorb. The warmth can also help soothe a sore throat and clear congestion.
Herbal Teas: Chamomile, ginger, and peppermint teas provide hydration and can have soothing or anti-inflammatory effects. Add a teaspoon of honey for a sore throat, but avoid caffeinated options.

Focusing on Easy-to-Digest, Nutrient-Dense Foods

With a reduced appetite and potentially sensitive stomach, easily digestible foods are crucial. The goal is to provide your body with fuel without straining your digestive system.

Bland Foods

When nausea or poor appetite is an issue, bland foods are your best friend. The BRAT diet, which includes bananas, rice, applesauce, and toast, is often recommended for settling a stomach. Other options include:

Oatmeal: A simple and comforting meal, oatmeal is easy on the stomach and provides essential minerals.
Plain Rice and Pasta: White rice and simple pasta are good sources of carbohydrates for energy without being difficult to digest.
Cooked Vegetables: Soft-cooked vegetables, such as boiled potatoes, carrots, and sweet potatoes, are easier to digest than raw ones.
Boiled Eggs: A good source of protein and easily digestible, especially if you stick to the egg whites if feeling queasy.

Immune-Boosting Nutrients

Once your appetite returns, incorporate foods with immune-supporting properties to aid recovery.

Vitamin C-Rich Fruits: Citrus fruits like oranges, grapefruit, and kiwi are rich in Vitamin C, which supports the immune system. Berries are also excellent sources of antioxidants.
Lean Protein: Sources like chicken (in soup), fish (salmon is rich in omega-3s), and legumes provide protein and minerals like zinc, which are vital for immune function.
Ginger and Garlic: Both have natural properties that can aid recovery. Ginger is well-known for combating nausea, while garlic has antibacterial and antiviral effects.
Yogurt: Some yogurt contains probiotics, which can enhance your gut microbiome and support a healthy immune system, provided you are not lactose intolerant during illness.

What to Avoid While Managing a High Temperature

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate symptoms or put unnecessary stress on your body during illness.

Sugary Foods and Drinks: Excessive sugar can cause inflammation and hinder your immune system's response. This includes soda, candy, pastries, and overly sweet fruit juices.
Greasy and Fatty Foods: Fried foods, heavy sauces, and processed meats are difficult to digest and can lead to stomach upset. Your body needs its energy to fight the infection, not break down heavy meals.
Caffeine and Alcohol: These are diuretics that can worsen dehydration, which is already a risk with a fever. Caffeine can also disrupt sleep, which is crucial for recovery.
High-Fiber Grains: While healthy normally, whole grains and high-fiber foods can be difficult to digest when your digestive system is compromised. Stick to refined grains like white rice or plain toast initially.
Spicy Foods: Spicy foods can irritate the stomach and aggravate symptoms like nausea.

Comparative Table: Best vs. Worst Foods During a Fever


Best Foods (Promote Healing)	Worst Foods (Hinder Recovery)
Clear Broths & Soups: Hydrating, full of electrolytes.	Sugary Drinks & Candy: Increase inflammation, suppress immunity.
Coconut Water: Replenishes vital fluids and electrolytes.	Alcohol & Caffeine: Cause dehydration, interfere with sleep.
Herbal Teas: Soothing, provide hydration.	Fried & Fatty Foods: Hard to digest, can cause stomach upset.
Bananas: Easy on the stomach, rich in potassium.	Processed Meats: Difficult to digest, low in nutrients.
Plain Rice & Toast: Gentle source of carbohydrates for energy.	High-Fiber Grains: Can be hard on a sensitive stomach.
Cooked Carrots & Potatoes: Easily digestible nutrients.	Raw Vegetables: High in fiber, may cause gas or bloating.
Yogurt (with live cultures): Provides probiotics for gut health.	Spicy Foods: Can irritate the digestive system.
Chicken & Fish (cooked simply): Lean protein for immune support.	Heavy Dairy (avoid if sensitive): Can worsen mucus production.

Conclusion

Navigating nutrition during a high temperature is about prioritizing hydration and supporting your body with easily digestible, nutrient-dense foods. Instead of the outdated advice to "starve a fever," the focus should be on nourishing your body intelligently. By choosing fluids like broths and coconut water and simple foods like bananas and rice, you can provide the essential energy and vitamins needed for a quicker and more comfortable recovery. Conversely, avoiding common irritants like sugar, fat, and spicy foods will help prevent setbacks and allow your immune system to do its work effectively. Listen to your body and opt for small, frequent meals as your appetite allows. Always consult with a healthcare professional if your symptoms are severe or persistent.

For more information on nutrition during illness, the Cleveland Clinic Health Essentials provides valuable resources on debunking common myths and promoting a healthy diet during recovery.

Frequently Asked Questions

Dairy can sometimes thicken mucus, so if you have a sore throat or congestion, it may be best to avoid it. If you tolerate it well, plain yogurt with live cultures can be beneficial for gut health.

Fresh fruit juice, especially from citrus fruits, can provide Vitamin C and hydration. However, avoid juices with high added sugar, which can suppress your immune response and increase inflammation.

Herbal teas like ginger, peppermint, or chamomile are excellent choices. They provide hydration, soothing properties, and antioxidants. Avoid teas with caffeine, as they can worsen dehydration.

Your appetite may be low, but it's important to provide your body with nourishment. Focus on small, frequent meals of easily digestible, nutrient-dense foods to fuel your immune system. Don't force yourself to eat large portions.

Chicken soup is a classic for a reason. The broth provides essential fluids and electrolytes, while the chicken offers protein. Its warmth can also help soothe a sore throat and clear congestion.

For most fevers, coconut water or broths are better alternatives to sugary sports drinks. While sports drinks replace electrolytes, many contain excess sugar and artificial ingredients that are not ideal during illness.

Start with bland, low-fiber foods and gradually reintroduce your regular diet over a few days as your appetite and digestion return to normal. Avoid heavy, rich, and spicy foods initially to prevent stomach upset.