Foods to Eat (and Avoid) When You Have a Fever: Boost Your Recovery

For generations, the advice given to someone battling a fever has been to “starve a fever.” However, current understanding reveals this is precisely the wrong approach. While a fever often suppresses appetite, the body actually requires more calories than usual when fighting infection. Sustaining energy and bolstering the immune system demands nourishment, meaning you must find the strength to eat.

The Body’s Increased Needs During a Fever

When a fever takes hold, your body is working overtime. This increased metabolic activity burns through energy reserves. Providing adequate nutrients is crucial to support the immune system in its fight against illness. Simply put, denying your body fuel when it needs it most can hinder recovery.

Seven Foods to Support Healing

1. Greek Yogurt

If dairy is well-tolerated, Greek yogurt – and other fermented foods like sauerkraut – are beneficial. Pauline Jose, MD, a clinical instructor at UCLA and a family medicine specialist at pH Labs, explains these foods are good sources of probiotics, which enhance the gut microbiome and aid in healing. A healthy gut, with its beneficial bacteria that destroy harmful microbes, is a critical first line of defense against illness.

2. Chicken Soup

Chicken soup (or any warm fluid) is a long-standing remedy for a reason. Dr. Jose notes it clears congestion, provides warmth, and offers amino acids that may help fight the flu. It’s also easily digestible, provides protein for rebuilding the body, and ensures vital hydration. Bean or lentil soup are suitable alternatives for those who don’t consume chicken.

3. Coconut Water

Maintaining hydration is paramount when fighting a fever, as fluids regulate body temperature, inhibit infection, and transport nutrients. Coconut water is a phenomenal hydrator, replenishing fluids and electrolytes lost through perspiration or diarrhea. Unlike water alone, it also contains potassium, essential for muscle and nerve function, and heartbeat regulation, according to Frances Largeman-Roth, RDN, a dietitian in New York City.

4. Fruits

Fruits are excellent for rehydration, with most containing at least 70 percent water. Many fruits also provide significant amounts of vitamin C, essential for immune response and cell repair. Oranges and other citrus fruits, in particular, may support the immune system, Jose says. Bananas and avocados are gentler on the stomach due to their lower fiber content.

5. Cooked Vegetables

Like fruits, cooked vegetables deliver vital vitamins and minerals to support the immune system. Carrots, onions, and celery are recommended additions to homemade soup. However, raw vegetables, high in fiber, can cause gas and bloating, making cooked varieties a better choice.

6. High-Protein Foods

Protein is crucial for developing antibodies, which protect against invading pathogens, explains Robert Segal, MD, founder of Medical Offices of Manhattan in New York. Protein-rich foods like beans, nuts, lean meat, and poultry contain selenium and zinc, vital for a healthy immune system. Eggs are another excellent protein source, also providing vitamin D, essential for immune function.

7. Ginger

Ginger supports the immune system. Its active compound, gingerol, possesses medicinal properties that aid with inflammation, nausea, and vomiting, according to Dr. Jose. It can be incorporated into broths, food, or tea.

Foods to Avoid During a Fever

1. Alcohol, Soda, and Caffeinated Drinks

These beverages can cause dehydration, hindering the body’s ability to fight infection, Jose warns.

2. Sugary Foods and Beverages

Sugar, particularly in processed foods, promotes inflammation and can interfere with the immune system’s response, Largeman-Roth says. Limiting cakes, cookies, candy, sugary cereals, ice cream, and soda is advisable.

3. Processed Meats

“Meats that are tough or in casings, like hot dogs, will be hard to digest,” Jose says. Conserving energy for healing is key, and difficult-to-digest foods can hinder that process. Avoid hot dogs, sausages, bacon, and deli meats.

Frequently Asked Questions

What happens if I don’t eat when I have a fever?

Your body is burning more calories than usual when you have a fever, so not eating can deprive it of the nutrients and energy it needs to fight infection and recover.

Are there specific fruits that are better to eat when sick?

Oranges, apples, bananas, and avocados are good choices, as they provide hydration and essential vitamins. Bananas and avocados are particularly gentle on the stomach.

Should I avoid all meat when I have a fever?

You should avoid processed meats that are difficult to digest, like hot dogs and sausages. Diced chicken or beans in a broth-based soup can be a good way to get protein without overtaxing your digestive system.

Considering the importance of nutrition during illness, what small changes can you make to your diet when you’re feeling under the weather to support your body’s natural defenses?