Common wisdom has it that when you’re sick, you should “starve” a fever.
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.
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
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.
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.”
- 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
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
- 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.
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