Why is it important to eat when you're sick?

October 30, 2025 •

4 min read

Over 50% of older adults in skilled nursing settings may be at risk of malnutrition, highlighting a crucial aspect of healthcare: proper nutrition during illness. While your appetite may disappear, understanding why is it important to eat when you're sick can be the key to a faster, more effective recovery.

Quick Summary

Eating when sick provides essential energy and nutrients for your immune system to fight infection, supports tissue repair, and helps maintain hydration levels. Consuming nutrient-dense foods can also alleviate symptoms and prevent the body from breaking down its own muscle and fat stores for energy.

Key Points

Fuel the immune system: Your body uses extra energy and nutrients to fight infection, so eating provides the necessary fuel for your immune response.
Prevent dehydration: Fluids are essential to combat dehydration caused by fever, sweating, vomiting, or diarrhea.
Replenish electrolytes: Conditions like fever and diarrhea deplete electrolytes, which can be replaced with broths, soups, and electrolyte-enhanced drinks.
Alleviate symptoms: Specific foods, like warm liquids for congestion or bland foods for nausea, can directly address and soothe discomfort.
Preserve muscle mass: Skipping meals forces your body to break down its own muscle and fat stores for energy, leading to weakness and a slower recovery.
Listen to your body: If your appetite is low, focus on small, frequent meals or nourishing liquids rather than skipping food entirely.

Feeling unwell often kills the appetite, but ignoring your body's need for fuel can prolong your illness. During sickness, your body expends more energy fighting off infection, requiring additional calories and nutrients to properly function. A well-nourished immune system is better equipped to produce antibodies and fight pathogens, leading to a quicker recovery. Fasting, particularly when experiencing a fever, can deplete your body of the essential resources needed for healing.

The crucial role of hydration

Staying hydrated is perhaps the most important element of nutrition when sick. Whether you're sweating from a fever, losing fluids from vomiting or diarrhea, or simply trying to thin out mucus from congestion, fluids are essential for every system and cell in your body to function properly.

Replenishing electrolytes: Sweating and fluid loss can deplete important electrolytes like sodium and potassium. Broths, coconut water, and sports drinks (without excessive sugar) can help restore this balance.
Thinning mucus: Warm liquids like broth or tea can help thin mucus, providing relief for congestion and a sore throat.
Temperature regulation: Proper hydration is critical for helping your body regulate its temperature, which is especially important during a fever.

Choosing the right foods

When your appetite is low, focusing on easy-to-digest, nutrient-dense foods is the best strategy. Small, frequent meals can be more manageable than large ones. The right food choices can directly address your symptoms while providing vital nutrients.

Foods for specific symptoms

For nausea or diarrhea: The BRAT diet (bananas, rice, applesauce, toast) consists of bland, low-fiber foods that are easy on the stomach and can help firm up stool. Ginger is also known for its anti-nausea effects.
For a sore throat or congestion: Warm broths, soups, and herbal teas can be incredibly soothing. Honey can help coat the throat and has antimicrobial properties, but should not be given to infants.
To boost the immune system: Foods rich in vitamins C, D, and zinc are excellent choices. Think citrus fruits, leafy greens, lean meats, and yogurt.
For gut health: Probiotic foods like yogurt with live cultures and fermented foods can help maintain a healthy gut, which is closely linked to a strong immune system.

Comparison of foods for sickness


Food Type	Best For	Key Nutrients	Why It Helps	What to Consider
Chicken Soup	Colds, flu, congestion	Protein, electrolytes, zinc	Provides fluids, soothes throat, contains anti-inflammatory properties	May be high in sodium; opt for low-sodium versions or homemade
Ginger Tea	Nausea, inflammation	Gingerol	Anti-inflammatory and anti-nausea effects	May irritate sensitive stomachs; use in moderation
BRAT Diet	Nausea, diarrhea	Potassium, simple carbs	Bland and easy to digest; helps bind stool	Lacks nutrients for long-term use; short-term solution only
Citrus Fruits	Immune support	Vitamin C, antioxidants	Boosts immune system, aids in cell repair	Acidity may irritate a sore throat; consider juice or smoothies
Yogurt (with live cultures)	Digestive issues, general immune support	Probiotics, protein, vitamin D	Supports gut health, which is vital for immunity	Avoid if dairy thickens mucus; consider lactose-free or plant-based options

The dangers of skipping meals

When you stop eating, your body begins to break down its own reserves of fat and muscle for energy. This catabolic state is counterproductive to recovery and can lead to muscle loss and weakness. In more severe cases, malnutrition can occur, which further weakens the immune system and increases the risk of complications. This is particularly concerning for vulnerable populations, including the elderly and those with chronic illnesses, who have higher nutritional needs during recovery.

For those who find eating challenging, creative solutions can make a difference. Focusing on nourishing liquids like smoothies packed with fruit, vegetables, and protein powder can provide a concentrated dose of calories and nutrients. Soups and fortified beverages are other excellent ways to get nutrition without requiring a large, solid meal. It's crucial to find a way to get calories in to prevent the negative cycle of illness and malnutrition.

The bottom line on illness and nutrition

Ultimately, eating and hydrating properly are among the most important things you can do to get better when sick. The outdated advice to 'starve a fever' is not supported by modern medical knowledge. Instead, listening to your body's specific needs and providing it with the right fuel is essential. A balanced diet of nutrient-dense, easy-to-digest foods and plenty of fluids empowers your immune system to do its job effectively. Always consult a healthcare professional for personalized advice on managing severe symptoms or persistent loss of appetite.

For further reading on the immune system's reliance on nutrition, consider exploring the resources from institutions like the Harvard T.H. Chan School of Public Health, which provides detailed information on the link between diet and immunity.(https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity/)

Conclusion: Fuel your recovery

While losing your appetite when you are sick is common, providing your body with the necessary fuel is critical for a fast and effective recovery. From supplying essential energy to supporting immune function, proper nutrition helps you combat infection, reduce inflammation, and heal more quickly. By focusing on hydration and choosing nutrient-dense foods, you can give your body the best chance to get back on its feet.

Frequently Asked Questions

While it's normal to have a low appetite, skipping meals entirely is not recommended. Your body needs fuel to fight infection and repair itself. Instead of skipping meals, try eating smaller, more frequent meals or focus on nourishing liquids like broth and smoothies.

No, this is an outdated myth. Medical experts agree that you should eat a nutritious diet whether you have a cold or a fever. A fever increases your metabolic rate, meaning your body actually needs more energy to fight the infection, not less.

Focus on staying hydrated with water, broth, or coconut water. If you can, try to consume nutrient-dense, easy-to-digest foods like chicken soup, fruit, or plain yogurt. Small, frequent snacks are often better than trying to eat a full meal.

It's best to avoid greasy or fried foods, high-sugar snacks and drinks, and excessive caffeine and alcohol. These can be hard to digest, cause inflammation, and lead to dehydration.

Proper hydration is crucial when sick as it helps every system in your body function correctly. It aids in regulating body temperature, thins mucus to relieve congestion, and transports vital nutrients to your cells.

Yes, some foods can help with specific symptoms. For nausea, bland foods like those in the BRAT diet (bananas, rice, applesauce, toast) or ginger can be very helpful. Soft foods like yogurt or warm soups can soothe a sore throat.

Protein is essential for your body to build antibodies to fight infection and to repair tissues. It helps prevent muscle loss that can occur during illness when the body starts breaking down its own stores for energy.