When you’re feeling under the weather, food might be the last thing on your mind. Colds and flu often sap your appetite at the very time your body needs nutrition the most. While it’s easy to dismiss well-meaning advice about what to eat, there may be truth to these age-old remedies. From the comforting warmth of chicken soup to the soothing sip of hot tea, certain foods can support your immune system and help you feel better. But how do you know what’s actually beneficial—and what could make things worse?
Why You May Lose Your Appetite When Sick
It’s a common experience: when you’re sick, you often don’t feel like eating. But why is this the case? Colleen Tewksbury, a dietitian and professor of nutrition science at the University of Pennsylvania, explains that when your body is fighting an infection, your immune system is working in overdrive. This can suppress your appetite and thirst, making it difficult to meet your nutritional needs.
“Your body is focusing all of its energy on fighting the illness,” she says. “When you’re feeling awful, the last thing you might want to do is eat or drink. But staying hydrated and maintaining balanced nutrition can actually speed up your recovery.”
While it’s challenging to focus on food when you’re sick, proper nutrition plays a key role in recovery. Shea Mills, a registered dietitian nutritionist at the Mayo Clinic, emphasizes that eating a balanced diet during illness can help rebuild your immune system and increase your energy levels.
Starve a Fever?
A popular belief is that you should “starve a fever,” but this advice is misleading. The truth is, your body needs energy to fight off infection. Yale immunobiologist Ruslan Medzhitov suggests that our bodies are not optimized to make us feel better during illness but rather to survive. When we’re sick, our bodies undergo physiological changes, including a switch from using glucose as an energy source to burning fatty acids. This process may help protect tissues and organs from inflammation caused by pathogens, although it can vary depending on the type of infection.
Moreover, it’s theorized that humans evolved to suppress appetite when sick as a protective mechanism. In ancient times, hunting for food while sick meant exposing a weakened body to potential danger from predators. While this survival strategy may no longer serve a purpose, some experts believe it could still influence how our bodies respond to illness today.
Foods to Help You Recover
So, if you’re not feeling hungry, what should you eat to get back on your feet?
Chicken Soup
A classic remedy, chicken soup provides warmth and hydration, both essential when you’re fighting off an infection. It can also help clear nasal congestion, thanks to the steam and broth. Plus, the protein in chicken supports immune function.
Broths and Soups
If you don’t feel like eating solid food, clear broths and soups are great options. They’re easy to digest and help maintain fluid intake, which is critical when you’re battling a cold or flu.
Hot Tea
Tea, especially herbal varieties like chamomile or ginger, can have a calming effect on your sore throat and help soothe your digestive system. The steam also helps relieve nasal congestion, and the warmth can comfort you when you’re feeling miserable.
Fresh Fruit
While you may not have much of an appetite, snacking on fruits like oranges or half a grapefruit can help boost your vitamin C intake, which is known to support the immune system. Their high water content also helps keep you hydrated.
Porridge or Oatmeal
Easy to digest and gentle on the stomach, oatmeal provides carbohydrates for energy, along with fiber to help your digestive system function smoothly. It’s also a good source of essential vitamins and minerals.
Foods to Avoid When You’re Sick
While certain foods can help your recovery, others may hinder it. Steer clear of greasy, spicy, or overly sugary foods, which can irritate your stomach and make you feel worse. Similarly, caffeine and alcohol can dehydrate you, making it harder for your body to heal.
Final Thoughts
While getting the right nutrients during illness is important, remember to listen to your body. If you’re not feeling hungry, focus on staying hydrated with fluids like water, herbal tea, and clear broths. Gradually introduce easy-to-digest foods like soups and fruits, and don’t hesitate to ask a healthcare professional for advice if you’re struggling to eat or hydrate. Ultimately, nourishing your body with the right foods can make a significant difference in how quickly you recover from illness.
