You’ve probably heard the old saying: “Feed a cold, starve a fever.” It’s one of those bits of folk wisdom that’s been passed down for generations, dating back to the 1500s. The idea behind it was simple: eating warms the body when you’re chilled from a cold, while avoiding food helps cool down a fever. But does this centuries-old advice hold up under modern science?
Your Body Requires Fuel, Regardless of What You’re Battling
Contemporary medicine has taken a closer examination of that old cliché, and the verdict is plain: whether you’re fighting a fever or a cold, your body requires energy to heal. Repelling illness takes a lot from your immune system, and that added burden expends more calories than normal.
As Dr. Albert Ahn, a clinical instructor of internal medicine at NYU Langone Health, explains, having a fever boosts your metabolism. That’s right: your body is going through fuel even more quickly than usual, so “starving” it is the last thing you should do.
But What If You’re Not Hungry?
Loss of appetite is normal when you are ill, and that is fine. You do not need to try to eat regular meals. Most individuals, according to Emory School of Medicine’s Dr. Sharon Horesh Bergquist, have sufficient energy stores to manage for a couple of days without regular eating. The only thing is to be attentive to your body—if you’re not hungry, just try to remain hydrated and get tiny intakes of nutrition when possible.
Smoothies are a soft, easily digested choice. Blend up fruits high in vitamin C, such as strawberries, kiwi, and oranges, or mix in some kale or spinach for an extra boost of nutrients. Even a sip or two will provide a boost of energy.
Hydration Comes First
Perhaps the most significant thing you can do when ill—particularly when having a fever—is hydrate. Fevers tend to cause fluid loss through sweating, and diseases like the flu or stomach virus add vomiting or diarrhea to the equation. All of this strips your body’s fluid and electrolyte levels.
Hot beverages such as herbal teas, broths, or even simply warm water with lemon not only quench your thirst but also loosen up mucus and calm your throat. And yes, chicken soup is worth its hype—it’s hydrating, full of protein, gentle on your stomach, and eases congestion. Science gives it an all thumbs-up.
Which Nutrients Assist?
As your immune system is under stress, some foods can provide additional support. Emphasize:
- Antioxidants such as beta carotene, vitamins C and E, and bioflavonoids
- Located in: citrus fruits, berries, broccoli, sweet potatoes, and leafy greens
- Protein to aid tissue repair and immune system function
- Located in: lean meats, beans, lentils, tofu, and eggs
Even if it’s just in small amounts, these nutrient-dense foods can do much to help the recovery.
Can’t Eat? Prioritize Caloric Fluids
If solid food doesn’t even taste good right now, have a drink of fluids with calories and electrolytes, such as coconut water, smoothies, or watered-down sports drinks. Bone broth and veggie broth are also good options that are gentle on the stomach but still provide some nutrition.
The idea is to maintain your energy until your appetite comes back.
When to Call a Doctor
Most cold and flu symptoms can be treated at home with supportive care, fluids, and rest. But if you experience any of these, it is time to call a healthcare provider:
- Difficulty staying awake or alert
- Painful breathing
- A fever that is not subsiding
- Severe headache or rash
- Dehydration (dry mouth, dizziness, dark urine)
- No appetite or worsening symptoms after a few days
The phrase “feed a cold and starve a fever” may ring a bell, but your body doesn’t require catchy rhymes—it requires assistance. If you have a cold, fever, or flu, nourishment and hydration are most important. Pay attention to your body, drink plenty of water, and consume what you can—no need to stuff a feast, but do not deny your body its need for fuel. And if unsure, there’s nothing wrong with grabbing that familiar bowl of chicken soup.