Common wisdom has it that when you're sick, you should "starve" a fever.
In fact, it’s the opposite. Your appetite may be nonexistent, but when you have a fever, you're burning more calories than you normally would. While you're fighting off an infection, your body needs nutrients and energy to bolster your immune system. In other words, you must muster the strength to eat.
Below, we share seven foods that could help — and three that can halt — your healing process. You don't have to eat more than you normally do — just make sure to include the nutritious foods below for faster healing.
1. Greek Yogurt
If you can tolerate dairy, "yogurt — and other fermented foods like sauerkraut — are good sources of probiotics, which can enhance your gut microbiome and help you heal," says Pauline Jose, MD, a clinical instructor at UCLA and a family medicine specialist at pH Labs, a national nonprofit health information organization.
When the friendly kind of flora flourishes in your gut, your immune system hums along healthily. That's because your gut — and its good bacteria, which destroy harmful microbes — is your first line of defense against colds and flu, says Frances Largeman-Roth, RDN, a dietitian in New York City and the author of Smoothies & Juices: Prevention Healing Kitchen: 100+ Delicious Recipes for Optimal Wellness.
In addition to its probiotic power, "Greek yogurt is also an incredible source of protein, so even if you don't have much of an appetite, you'll still get a lot of nutrients with a small amount," Largeman-Roth says.
2. Chicken Soup
"A staple food for anyone who has a fever, chicken soup (or any warm fluid) clears our nasal passages (by thinning mucus) when we have congestion, helps us keep warm when we have the shivers, and offers some amino acids that may help fight the flu," Dr. Jose says.
Easy to digest, this satiating soup is also "a good source of protein, which we need to build up our bodies when we have a fever” — and provides necessary hydration, she says.
Plus, a warm cup of chicken soup is the ultimate comfort food, as hot soup can soothe a sore throat, Largeman-Roth says. If you do not eat chicken, try a bean or lentil soup.
3. Coconut Water
To keep your body performing optimally, you need to stay hydrated. Fluids modulate your body temperature, inhibit infection, and transport necessary nutrients to your cells.
This is especially important if you're feverish and losing water through perspiration. A phenomenal hydrator, coconut water replenishes the vital fluids and essential electrolytes you squander as a result of sweating or diarrhea.
Plus, unlike plain old H2O, it contains potassium, which your muscles and nerves need to function properly and your body requires to regulate your heartbeat, Largeman-Roth says.
Just be sure to choose a brand that's 100 percent coconut water without any added sugars or flavors.
4. Fruits
When you have a fever, fruits are your friend. "Most fruits contain at least 70 percent water, so they are wonderful for rehydrating, plus many contain a significant amount of vitamin C, which is essential for immune response, as well as cell repair," Largeman-Roth says.
Jose agrees: "Oranges and other vitamin C–rich citrus fruits may help support the immune system to get rid of any infections causing your fever."
But keep in mind that some fruits, especially those with seeds and skin, have lots of fiber and may be hard to digest when you have a fever (because your digestive system probably isn't in its best shape), she says. Stomach-friendly bananas and avocados are good options as they're less likely to cause any gastrointestinal discomfort. Some of the best fruits to eat when you’re sick are:
Oranges
Apples
Bananas
Avocados
5. Cooked Vegetables
Like fruits, veggies supply a surplus of vital vitamins and much-needed minerals that can support the immune system and help you get rid of a fever, Jose says. Specifically, she recommends vegetables like carrots, onions, and celery, which you can toss into a pot of homemade soup.
Just don't devour a platter of crudités. Raw veggies are filled with fiber, which may cause gas and bloating, so stick with cooked varieties that are easier to digest, Jose says.
6. High-Protein Foods
When it comes to infection-fighting nutrients, protein is at the top of the list. That's because your body needs protein to develop antibodies, which help protect you from invading pathogens, says Robert Segal, MD, the founder of Medical Offices of Manhattan in New York.
Largeman-Roth agrees: "Protein-rich foods like beans, nuts, lean meat and poultry contain the minerals selenium and zinc, which are vital for a healthy immune system," she says. Eggs — which also contain vitamin D (a micronutrient essential for immune function) — are another abundant source of protein.
"While you may not feel like eating an entire chicken breast or salmon fillet when you're sick, having some diced chicken or beans in a broth-based soup is a great way to make sure you're getting enough protein," Largeman-Roth says.
7. Ginger
Ginger can support the immune system. "Gingerol, its active compound, has medicinal properties that aid with inflammation, nausea, and vomiting, among other symptoms," Jose says, adding that it can be boiled into a broth and incorporated into food or tea.
Foods to Avoid When You Have a Fever
If you're burning up with a fever, be aware that the following foods might hamper your recovery.
1. Alcohol, Soda, and Caffeinated Drinks
Steer clear of these beverages, as they can cause dehydration, Jose says. Remember, your body needs plenty of hydrating fluids to fight off an infection.
Black or green tea — which contain powerful antioxidants — are better options while you're recovering, says Largeman-Roth.
2. Sugary Foods and Beverages
Sugar, especially the kind in processed foods, causes inflammation in the body and can interfere with your immune system's response, Largeman-Roth says. When you're sick, try to limit:
Cakes, cookies, and other pastries
Candy
Sugary cereals
Ice cream
Soda
3. Processed Meats
"Meats that are tough or in casings, like hot dogs, will be hard to digest," Jose says. You don't want to waste precious energy that your body needs to heal on breaking down a breakfast sausage (or the resulting bellyache).
When you're sick, try to avoid:
Hot dogs and sausages
Bacon
Deli meats
The Takeaway
Even though the common wisdom is to “starve a fever,” that's not advised. When you’re ill with a fever, it’s important to sustain your energy and support your immune system with calories and nutrients from food.
Foods that are hydrating and nutritious, like soup and fruits, are among those that are recommended if you’re fighting a fever.
Avoid processed and sugary foods, as they can be difficult to digest and possibly contribute to inflammation.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
True or False: Starve a Cold, Feed a Fever? NorthShore. January 31, 2020.
4 Reasons to Eat More Greek Yogurt. Hartford Health. May 12, 2025.
What Is Coconut Water and What’s Behind the Hype? Mayo Clinic. July 12, 2023.
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Jaime Osnato is a freelance writer and licensed social worker based in NYC. In addition to everydayhealth.com, her work has appeared in SELF, Shape, FitPregnancy and more.
