Is There Any Truth to "Feed a Cold, Starve a Fever"?

The saying "feed a cold, starve a fever" implies that eating helps when you're sick with the sniffles and fasting is beneficial for a fever. The centuries-old adage comes from the false idea that the extra warmth generated by eating helps the body fight a cold and avoiding food lowers the body temperature to alleviate a fever.

However, it's never a good idea to fast when you're feeling sick—whether or not you have a fever. Instead, fuel up with nutrient-dense foods and plenty of fluids, and avoid foods and drinks that may dehydrate you or affect your sleep.

Should You Feed a Cold, Starve a Fever?

It's true: You should eat when you're feeling sick to help prevent nausea and maintain your energy levels. Foods that contain certain nutrients can even help support the immune system, fight a viral or bacterial infection, and preserve muscle mass. However, there is no scientific evidence suggesting a person should limit their eating when they have a fever.

A fever (a body temperature elevated above normal) is typically caused by the body battling an infection or virus. Fasting depletes the body of essential nutrients, calories, and fluids it needs to effectively fight any illness that triggers a fever.

Foods to Eat When You're Sick With a Cold

When you're sick, focus on eating foods rich in zinc, copper, iron, selenium, amino acids, protein, omega-3 fatty acids, and antioxidants. These nutrients may support the immune system. 

Foods to eat to help you recover from a cold include:

• Chicken soup: Chicken soup is rich in vitamins, minerals, and protein. It also hydrates and helps reduce congestion and soothe a sore throat. 
• Fruits: Oranges, grapefruits, cherries, tomatoes, apricots, red bell peppers, blackberries, and cantaloupe are all good sources of antioxidants, vitamins (including vitamin C), and minerals.
• Vegetables: Vegetables like broccoli, Brussels sprouts, kale, and spinach are rich in antioxidants, vitamins, and minerals that can help support the immune system.
• Garlic: Garlic has antibacterial and antiviral properties.
• Fructans: Bananas contain fructans, which have antiviral properties. Other sources of fructans include garlic, onions, chicory, asparagus, and artichokes.
• Legumes: Legumes such as lentils and chickpeas are rich sources of plant-based protein, zinc, and vitamin B.
• Salmon: Salmon is rich in omega-3 fatty acids and vitamin D, which help the immune system block virus replication. 
• Nuts and seeds: Cashews, brazil nuts, walnuts, almonds, sunflower seeds, and pumpkin seeds are rich in minerals. Chia and flaxseeds are good sources of omega-3 fatty acids and protein.
• Fermented foods: Fermented foods, such as yogurt, kimchi, and sauerkraut, contain beneficial bacteria that can help improve intestinal (gut) health and boost the immune system.
• Turmeric: Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.
• Ginger: Ginger helps reduce inflammation, sore throat, and nausea.
• Honey: Honey contains antioxidants and vitamin C, and has anti-inflammatory properties that can help soothe a sore throat.

What to Eat When You Have a Fever

An elevated body temperature can affect appetite. You shouldn't force yourself to eat when you have a fever, but it is important to stay hydrated.

Some food and drink options to try include:

• Soup
• Flavored gelatin
• Ice pops

Foods to Avoid

These foods and drinks can make it harder to fight infection, worsen dehydration, and interrupt sleep:

• Sugary foods or drinks
• Processed and high-fat foods
• Alcohol 
• Caffeine

You may also want to limit dairy products if you're congested, since they may increase nasal mucus and worsen nasal congestion.

Summary 

The saying “feed a cold, starve a fever” is only half true. You should eat a nutrient-rich, balanced diet whether you have a fever or cold.

If your appetite decreases when you're sick or have a fever, consider bland foods and drink plenty of fluids. See a healthcare provider if your symptoms or fever persist or worsen.