Should You Really “Feed a Cold, Starve a Fever”? What Science Actually Says
“Feed a Cold, Starve a Fever”: Is It Actually True?
The old saying “feed a cold, starve a fever” has probably shown up in your family at some point—usually from someone who loves you and swears it worked for them. But when you’re achy, congested, or running a temperature, the last thing you need is confusing, outdated advice.
Modern infectious-disease and nutrition experts now agree: there’s no solid scientific support for deliberately “starving” a fever. Instead, they recommend staying hydrated and eating simple, nourishing foods as your body allows, whether you have a cold, flu, COVID-19, or another common viral infection.
This guide walks you through what current research and leading health organizations say about eating and drinking when you’re sick, and how to turn that into practical, realistic choices—even when your appetite is nowhere to be found.
Where Did “Feed a Cold, Starve a Fever” Come From?
The phrase dates back centuries, long before we understood viruses, immunity, or even basic nutrition. The old theory went something like this:
- Colds were thought to “cool” the body, so you should eat more to “stoke the internal fire.”
- Fevers were seen as “overheating,” so withholding food was thought to help bring the temperature down.
We now know that both colds and most fevers are typically caused by viral infections. Your body raises its temperature as part of the immune response, not because you ate too much or too little.
“We don’t advise starving any infection. When you’re sick, your immune system actually needs energy and fluids to function optimally.”
— Infectious disease specialist quoted in recent coverage on cold and flu nutrition
Today, major health organizations, including the Centers for Disease Control and Prevention (CDC) and the Mayo Clinic, emphasize fluid intake, rest, and balanced nutrition—not deliberate restriction.
What Science Says About Eating When You’re Sick
Research doesn’t support the “feed vs. starve” split, but it does highlight a few key points about how nutrition and hydration affect recovery.
1. Your body needs energy to fight infection
Fighting an infection increases your metabolic rate—you burn more calories at rest. Even mild fevers can increase calorie needs modestly. Completely fasting for long periods can:
- Make you feel weaker and more fatigued
- Slow recovery by depriving immune cells of needed fuel
- Increase the risk of dehydration if you’re also drinking less
2. Hydration may matter even more than food
Fever, rapid breathing, sweating, vomiting, and diarrhea can all increase fluid loss. Dehydration can worsen:
- Headaches and dizziness
- Fatigue and confusion
- Heart rate and breathing
Experts consistently rank water, broths, and other clear fluids as top priorities when you’re ill.
3. Appetite changes are normal
When you’re fighting a virus, your body releases inflammatory chemicals (cytokines) that can:
- Reduce appetite
- Change how food tastes and smells
- Make nausea or stomach upset more likely
That means it’s realistic—and normal—to eat less during the worst day or two of an illness. The goal is not to force full meals, but to get something in: a bit of soup, toast, yogurt, or fruit as tolerated.
How to Eat and Drink When You Have a Cold or Fever
Think of your sick-day nutrition plan as “support, not perfection.” The aim is to keep you hydrated and give your immune system steady fuel, without overwhelming your stomach.
Step 1: Prioritize fluids all day
- Keep a drink within arm’s reach. Sip, don’t chug.
- Choose options that you tolerate best, such as:
- Water (plain or with a splash of juice)
- Herbal tea with honey (not for children under 1 year)
- Clear broths or light soups
- Oral rehydration solutions or electrolyte drinks if you’re losing a lot of fluids
- Watch for dehydration signs like dark urine, dizziness, or very dry mouth and lips.
Step 2: Aim for small, gentle meals
Instead of three large meals, think snacks or mini-meals every few hours. Some well-tolerated choices:
- Chicken or vegetable soup
- Plain toast, crackers, or rice
- Oatmeal made with water or milk
- Banana, applesauce, or soft fruits
- Yogurt or kefir (if dairy agrees with you)
- Scrambled eggs or soft-cooked eggs
Step 3: Focus on “nutrient-dense but simple”
When you can eat more, gently add:
- Protein (eggs, beans, tofu, fish, poultry) to support repair
- Fruits and vegetables for vitamins and antioxidants
- Whole grains for steady energy
Common Obstacles (and How to Work Around Them)
“I have a fever and no appetite at all.”
This is extremely common, especially in the first 24–48 hours of illness. Rather than forcing full meals:
- Keep drinking water, diluted juice, or broth.
- Try a few bites of something soft every couple of hours—crackers, toast, or yogurt.
- If you truly can’t keep any food or fluids down, or this lasts more than a day, contact a healthcare professional.
“Everything makes me nauseous.”
Consider the classic “BRAT” style approach (bananas, rice, applesauce, toast) or similar bland foods. Ginger tea, ginger chews, or peppermint tea may also help settle the stomach for some people.
“I’m exhausted and don’t have the energy to cook.”
It’s completely understandable to feel too tired to cook when you’re sick. Try:
- Keeping canned soup, instant oats, and frozen vegetables on hand.
- Ordering simple, warm foods from nearby restaurants if that’s an option.
- Asking a friend, partner, or neighbor to drop off a few basics.
“One patient told me she used to skip eating entirely when she had a fever because of that old saying. Once we reframed it as ‘listen to your body, but don’t deprive it,’ she found she recovered with less fatigue and fewer dizzy spells.”
— Primary care clinician describing a common mindset shift
Best and Worst Foods When You’re Sick
You don’t need a perfect menu, but some foods and drinks tend to help more than others.
Generally helpful choices
- Broth-based soups: Hydration plus electrolytes and protein if they include chicken or beans.
- Herbal teas with honey and lemon: Soothing for sore throats and may reduce cough frequency.
- Fruits rich in vitamin C: Citrus, kiwi, berries, or bell peppers in small amounts if tolerated.
- Fermented dairy or dairy alternatives: Yogurt or kefir can provide protein and probiotics.
- Easy starches: Rice, potatoes, toast, and plain pasta for quick energy.
Foods and drinks to limit
- Very greasy or fried foods: Can worsen nausea and indigestion.
- Large amounts of added sugar: May not provide lasting energy and can crowd out more nourishing foods.
- Excess caffeine: Can contribute to dehydration and interfere with rest.
- Alcohol: Dehydrates, can interact with medications, and may impair immune function.
A Real-World Example: Cold vs. Flu Week
Consider two common scenarios that many clinicians see every winter.
Case 1: Mild cold, no fever
A working parent develops congestion, sore throat, and fatigue but no fever. They can still eat, but don’t feel like cooking:
- They keep a large water bottle nearby and sip herbal tea throughout the day.
- Breakfast is oatmeal with banana; lunch and dinner are canned or homemade soup with toast.
- They avoid heavy takeout and opt for simple grilled chicken and rice when ordering in.
By gently “feeding” the cold with simple foods and plenty of fluids, they maintain energy without overdoing it.
Case 2: Flu with high fever
Another person develops sudden fever, body aches, and severe fatigue:
- On day one, they only manage electrolyte drinks, broth, and a few crackers—but they keep sipping all day.
- By day two, they can tolerate small amounts of yogurt and toast several times a day.
- As the fever drops, they slowly add scrambled eggs, fruit, and more substantial soups.
They didn’t “starve” the fever—they simply listened to their body and ate lightly until their stomach caught up.
When to Call a Doctor About Eating, Drinking, or Fever
While most colds and mild flus can be managed at home, certain signs mean you should seek medical advice promptly.
- Fever above local guideline thresholds (commonly around 103°F / 39.4°C in adults) or any fever that lasts more than 3 days
- Signs of dehydration: very little or no urine, dizziness, confusion, or rapid heartbeat
- Inability to keep down any fluids for more than 12–24 hours
- Severe chest pain, difficulty breathing, or persistent vomiting
- For infants, older adults, pregnant people, or anyone with chronic illness: earlier contact is often recommended
Key Takeaways: Rethinking “Feed a Cold, Starve a Fever”
The short version: don’t starve yourself just because you have a fever, and don’t force huge meals just because you have a cold. Instead:
- Make hydration your top priority.
- Eat small, simple, nourishing foods as your appetite allows.
- Avoid heavy, greasy foods, excess sugar, and alcohol while you’re acutely ill.
- Listen to your body: it’s normal to eat less at the peak of illness, but prolonged inability to eat or drink needs medical attention.
If you take one idea away, let it be this: your body heals best when it’s gently supported, not pushed or deprived. The next time someone repeats “feed a cold, starve a fever,” you’ll know how to translate it into kinder, evidence-informed care.
Your next step: Stock your pantry with a few sick-day staples—broth, herbal tea, easy starches, and frozen fruits—so that when illness does strike, you’re ready to nourish yourself without stress.
