Fever is the body’s natural defense mechanism against infections, usually caused by viruses or bacteria. When you have a fever, your immune system is working overtime to fight off these invaders, resulting in an elevated body temperature. While fever is often a sign that your body is doing its job to eliminate illness, it can leave you feeling weak, fatigued, and dehydrated. During this time, it’s essential to give your body the right nutrients to help it recover faster.
What you eat while experiencing a fever plays a crucial role in how well your body responds to the illness. In this article, we’ll explore the importance of proper nutrition during a fever, and provide a list of foods that are beneficial to consume. These foods will help hydrate, energize, and support your immune system.
The Role of Nutrition During a Fever
When you have a fever, your body is working harder to fend off infection, and your metabolism speeds up. This means that you’re burning more energy than usual and losing fluids through sweating. A fever also often suppresses your appetite, making it difficult to consume the nutrients your body needs to recover.
During this time, it’s crucial to prioritize foods that:
Are easy to digest
Hydrate the body
Boost the immune system
Provide energy without overwhelming the digestive system
Let’s explore the 10 best foods you should eat when you have a fever to help support your recovery.
10 Foods to Eat When You Have a Fever
1. Broth-Based Soups
Broth-based soups, such as chicken broth or vegetable broth, are among the best foods to consume when you have a fever. Not only are they easy to digest, but they also help to rehydrate the body and provide essential electrolytes. Broth contains fluids and sodium, which are essential to replace what’s lost during fever-induced sweating. Additionally, the warmth of the soup can help soothe a sore throat and clear nasal congestion.
How to consume: Sip on warm broth throughout the day or add soft, easily digestible vegetables like carrots and celery for added nutrients.
Why it helps: Broth-based soups provide hydration, electrolytes, and essential nutrients while being gentle on the digestive system.
2. Herbal Teas
Herbal teas, such as ginger, chamomile, or peppermint tea, are excellent options for staying hydrated during a fever. These teas have natural soothing and anti-inflammatory properties that can help reduce fever symptoms like headaches, body aches, and nausea. Ginger tea, in particular, can help stimulate digestion, while chamomile is known for its calming effects, which can help promote better rest.
How to consume: Sip on warm herbal teas throughout the day, adding a teaspoon of honey for an extra boost of energy and immune support.
Why it helps: Herbal teas provide fluids, reduce inflammation, and soothe common symptoms associated with fever.
3. Oatmeal
Oatmeal is a mild and easy-to-digest food that provides essential nutrients and energy. Whole grains like oats are rich in fiber, vitamins, and minerals, including zinc, which is crucial for a healthy immune system. Oatmeal’s bland flavor makes it suitable for those who may feel nauseous or have a reduced appetite, but it still provides enough carbohydrates to fuel the body’s recovery process.
How to consume: Cook oats in water or broth for a savory option, or add a small amount of honey or mashed banana for sweetness.
Why it helps: Oatmeal provides slow-digesting carbohydrates, vitamins, and minerals to help sustain energy and support the immune system.
4. Coconut Water
Coconut water is an excellent source of hydration when you have a fever. Packed with electrolytes like potassium, sodium, and magnesium, it can help replenish the body’s electrolyte levels, which are depleted due to fever-induced sweating. It’s also easier to digest than sports drinks or sugary beverages and is free of artificial additives.
How to consume: Drink coconut water throughout the day as an alternative to plain water, especially after periods of excessive sweating.
Why it helps: Coconut water is rich in electrolytes, which help rehydrate and energize the body during a fever.
5. Bananas
Bananas are another easy-to-digest food that is perfect for when you’re feeling weak and have a low appetite. They provide a quick source of carbohydrates, along with potassium, which is an essential electrolyte. The soluble fiber in bananas can also help manage digestive issues like diarrhea, which sometimes accompanies fever.
How to consume: Eat a ripe banana as a snack or blend it into a smoothie with coconut water for extra hydration.
Why it helps: Bananas provide energy, electrolytes, and fiber, making them an ideal food to eat during a fever.
6. Applesauce
Applesauce is a gentle and nutritious food that is easy on the stomach when you’re battling a fever. It contains pectin, a type of fiber that helps regulate digestion. Apples are also a good source of vitamins, especially vitamin C, which supports the immune system. Additionally, applesauce’s smooth texture makes it easy to consume, even if you have a sore throat.
How to consume: Choose unsweetened applesauce to avoid added sugars and eat it plain or mix it into oatmeal for a nutritious boost.
Why it helps: Applesauce is easily digestible, contains immune-boosting vitamins, and helps regulate digestion.
7. Boiled or Mashed Potatoes
Boiled or mashed potatoes are another excellent food option for those experiencing a fever. Potatoes are rich in carbohydrates, which provide the body with the energy it needs to fight off infections. They also contain potassium, a key electrolyte that helps balance fluid levels in the body. Since potatoes are bland, they’re unlikely to irritate the stomach and can be seasoned lightly with salt to enhance electrolyte intake.
How to consume: Eat plain boiled or mashed potatoes, adding a small amount of olive oil or butter for extra calories and flavor.
Why it helps: Potatoes provide easily digestible carbohydrates and electrolytes to support energy and hydration.
8. Yogurt
Yogurt is rich in probiotics, which are beneficial bacteria that support gut health. Since fevers can sometimes be accompanied by digestive upset, such as diarrhea or nausea, the probiotics in yogurt can help balance the gut microbiome and promote better digestion. Yogurt is also a good source of protein and calcium, which can help the body recover faster.
How to consume: Choose plain, unsweetened yogurt, and consider adding a drizzle of honey or fresh fruit for added flavor and nutrients.
Why it helps: Yogurt provides probiotics, protein, and essential nutrients that support digestive health and recovery.
9. Eggs
Eggs are a powerhouse of nutrition and an excellent source of high-quality protein. They’re rich in vitamins like B12, riboflavin, and selenium, which are important for immune function. Eggs are also easy to digest, making them a good option when your appetite is low. Scrambled or soft-boiled eggs are particularly gentle on the stomach and can be paired with toast or oatmeal for a balanced meal.
How to consume: Opt for scrambled or boiled eggs to keep the preparation simple and easy on the digestive system.
Why it helps: Eggs provide protein and essential vitamins that aid in recovery while being easy to digest.
10. Popsicles or Ice Chips
When you have a fever, staying hydrated is crucial, and sometimes drinking large amounts of fluids can be difficult. Sucking on popsicles or ice chips is an excellent way to stay hydrated while also soothing a sore throat. Look for popsicles made from natural fruit juices to ensure you’re getting some vitamins without added sugars or artificial flavors.
How to consume: Choose 100% fruit juice popsicles or ice chips and suck on them throughout the day to keep yourself hydrated.
Why it helps: Popsicles and ice chips are an easy way to stay hydrated while also providing a cooling effect for fever symptoms.
Foods to Avoid When You Have a Fever
While certain foods can help your body recover from a fever, others can worsen symptoms or prolong recovery. It’s important to avoid foods that are difficult to digest, dehydrating, or inflammatory. Here are some foods to steer clear of during a fever:
Greasy and fried foods: These can be hard on the digestive system and may lead to indigestion or nausea.
Spicy foods: Spices can irritate the stomach and worsen symptoms of nausea or diarrhea.
Caffeinated beverages: Drinks like coffee and soda can dehydrate the body, which is the last thing you want when you’re already losing fluids through sweat.
Sugary foods: Foods high in sugar, such as candy and baked goods, can suppress immune function and may lead to blood sugar spikes, making it harder for your body to recover.
Staying Hydrated During a Fever
In addition to eating the right foods, staying hydrated is one of the most important steps you can take when dealing with a fever. Fever causes the body to lose fluids through sweat, which can quickly lead to dehydration. Dehydration can make you feel worse and prolong recovery.
Here are some tips to stay hydrated:
Drink water frequently: Sip on water throughout the day, even if you’re not particularly thirsty.
Electrolyte-rich beverages: Coconut water, broths, and oral rehydration solutions can help replenish lost electrolytes.
Avoid alcohol and caffeine: These beverages can lead to further dehydration.
The Importance of Rest
While eating the right foods is essential for recovery, rest is equally important. Your body needs time to heal, and resting allows your immune system to focus on fighting off the infection. Make sure to prioritize sleep, avoid strenuous activities, and stay home from work or school until you’ve fully recovered.
SEE ALSO: 10 Foods to Help You Get Well When You Have a Stomach Flu
Conclusion
When you have a fever, eating the right foods can significantly impact how well and how quickly you recover. The 10 foods outlined—broth-based soups, herbal teas, oatmeal, coconut water, bananas, applesauce, boiled potatoes, yogurt, eggs, and popsicles—are gentle on the digestive system, provide essential nutrients, and help support the immune system. By prioritizing hydration, avoiding certain foods, and allowing your body the rest it needs, you can speed up recovery and get back to feeling like yourself sooner.