Which food is best during fever and cold?

November 27, 2025 •

4 min read

According to Healthline, staying hydrated and eating nutrient-rich foods are some of the most important things you can do to recover faster when sick. But which food is best during fever and cold? While no single food is a magic cure, a well-chosen diet can support your immune system and alleviate symptoms, helping you get back on your feet.

Quick Summary

This guide details the best and worst foods to consume when you have a fever or cold, focusing on hydration, immune-boosting nutrients, and easily digestible options. It covers foods that relieve congestion and inflammation, explains the benefits of specific ingredients like ginger and garlic, and provides a comparison table.

Key Points

Prioritize Hydration: Drink plenty of fluids like water, broth, and herbal teas to prevent dehydration, thin mucus, and regulate body temperature.
Choose Nutrient-Dense Foods: Focus on easily digestible foods rich in vitamins, minerals, and antioxidants, such as chicken soup, fruits, and leafy greens, to support your immune system.
Leverage Natural Remedies: Ingredients like garlic and ginger have antiviral and anti-inflammatory properties that can help combat illness and reduce symptoms.
Support Your Gut Health: Probiotic-rich foods like yogurt contain beneficial bacteria that can boost immune function, as a large portion of the immune system is in the gut.
Avoid Inflammatory Foods: Stay away from sugary drinks, fried foods, and excessive alcohol, as they can hinder your immune system and delay recovery.
Listen to Your Body: If you lack appetite, focus on consuming small, frequent sips of nourishing fluids like broth until you feel ready for solid food.

Optimal Nutrition for Recovery

When you are battling a fever or cold, your body is working hard to fight off infection, which requires extra energy and nutrients. A loss of appetite is common, but it's crucial to consume foods that are both easy to digest and packed with immune-supporting properties.

The Importance of Hydration

Fevers, sweating, and mucus production all contribute to fluid loss, making dehydration a real risk during illness. Proper hydration helps flush out toxins, thin mucus, and can even help regulate your body temperature. Beyond plain water, several options can help you rehydrate and soothe your symptoms:

Broths: Chicken, vegetable, or bone broths are excellent sources of fluid and electrolytes, which are minerals that regulate your body's fluids. The warmth can also help ease congestion and a sore throat.
Herbal Teas: Hot tea is a natural decongestant, with varieties like ginger and chamomile offering anti-inflammatory benefits. Add a teaspoon of honey to soothe a sore throat, but avoid giving it to children under one year old.
Coconut Water: Rich in electrolytes like potassium, coconut water is a great way to replenish lost fluids and minerals.

Nutrient-Rich Foods to Eat

Certain foods are particularly effective at providing the vitamins, minerals, and antioxidants your body needs to recover. Incorporate these into your diet when your appetite allows:

Chicken Soup: This classic remedy is packed with protein, zinc, and vitamins from vegetables, which all support immune function. The steam helps clear nasal passages, and the cysteine in chicken can help thin mucus.
Garlic: Known for its antiviral properties, garlic contains compounds that may help fight infections. For maximum benefit, add crushed garlic to soups or broths near the end of cooking, as heat can destroy some of its beneficial properties.
Vitamin C-Rich Fruits: Citrus fruits like oranges and grapefruit, along with berries and kiwi, are high in vitamin C, an antioxidant that helps reduce inflammation and boost your immune response.
Leafy Green Vegetables: Spinach and kale are loaded with vitamins A, C, and K, as well as antioxidants that can help fight inflammation.
Yogurt and Fermented Foods: Probiotics found in yogurt and other fermented foods like kimchi and sauerkraut can promote gut health, and much of your immune system resides in your gut.
Oatmeal: A bowl of warm oatmeal is not only soothing but also provides comforting, easy-to-digest calories, fiber, and immune-supporting nutrients like iron and zinc.

Foods and Drinks to Avoid

Just as some foods can help, others can worsen symptoms and delay recovery. It's best to steer clear of these:

Sugary Foods and Drinks: Excessive sugar can cause inflammation and weaken your immune response by affecting white blood cells. Avoid sodas, candies, and fruit juices with added sugar.
Fried and Fatty Foods: Greasy foods are difficult to digest and can put extra strain on your system, which is already working hard to fight off infection.
Caffeine and Alcohol: Both are diuretics that can contribute to dehydration. Avoiding them is key to maintaining proper fluid balance.
Highly Processed Foods: Prepackaged meals and snacks are often low in nutrients and high in inflammatory ingredients, offering little benefit to your recovering body.

Comparison of Key Foods for Fever and Cold


Food/Drink	Primary Benefit	Best for Fever?	Best for Cold?	Notes
Chicken Soup	Hydration, electrolytes, protein, anti-inflammatory effect	Yes	Yes	Soothing, helps clear congestion.
Herbal Tea	Hydration, anti-inflammatory, soothes sore throat	Yes	Yes	Add honey for extra soothing effect; avoid caffeine.
Citrus Fruits	Vitamin C, antioxidants, hydration	Yes	Yes	Best consumed fresh or as 100% juice without added sugar.
Yogurt (Probiotic)	Probiotics for gut health, protein	Yes	Yes	Choose plain, unsweetened varieties with live active cultures.
Oatmeal	Easy-to-digest carbs, calories, zinc	Yes	Yes	Bland and comforting, provides sustained energy.
Garlic	Antiviral, antibacterial properties	Yes	Yes	Best when added near end of cooking or consumed raw.

Conclusion

When a fever or cold strikes, nourishing your body with the right foods is crucial for a smooth and speedy recovery. The key is to prioritize hydration and provide your immune system with the necessary vitamins, minerals, and antioxidants. Stick to warm fluids like broths and herbal teas, and opt for easily digestible, nutrient-dense foods like chicken soup, oatmeal, and fresh fruits. By avoiding inflammatory and dehydrating culprits like sugary and processed foods, you give your body the best chance to fight off infection effectively. Remember, listening to your body's needs and choosing comforting, nourishing foods can make all the difference in how quickly you feel like yourself again.

Visit a healthcare provider for personalized advice during an illness.

Frequently Asked Questions

No, the claim that dairy increases mucus production is a myth. While dairy can have a thick texture that might feel a bit coating in the mouth, scientific studies show that dairy foods do not clinically or scientifically produce more mucus.

Spicy foods contain capsaicin, which can help thin mucus and temporarily relieve nasal congestion. However, if you have an upset stomach, spicy foods can cause irritation and digestive discomfort, so they are not recommended for everyone.

Regular intake of vitamin C can help boost your immune system, but it cannot prevent you from catching a cold entirely. However, it may help reduce the duration and severity of cold symptoms.

Chicken soup is effective for several reasons: the hot broth helps clear nasal congestion and hydrates the body, the chicken provides protein and zinc for immune support, and the amino acid cysteine may help thin mucus. It's also a comforting, easy-to-digest meal.

The old saying 'feed a cold, starve a fever' is not scientifically supported. It's important to provide your body with proper nourishment and hydration during any illness, including a fever. Fevers increase your body's metabolic rate, meaning it needs energy to fight the infection.

Yes, bananas are a great choice when you're sick. They are easy to digest, rich in nutrients, and contain potassium, which helps replenish electrolytes lost during illness. They are part of the BRAT diet, which is recommended for people with an upset stomach.

Herbal teas like ginger or chamomile are excellent choices for a cold due to their anti-inflammatory properties. The warmth and steam help soothe a sore throat and clear congestion. Adding honey can provide extra relief for a cough.