When you have a bad cold, sore throat, or flu—conditions that commonly spread during the rainy season—the last thing you usually want to do is eat.
A blocked nose dulls your sense of smell, which also affects taste. Fever raises body temperature and can lead to dehydration and dry mouth. At the same time, inflammation in the throat can make swallowing painful and difficult.
But despite the discomfort, eating is exactly what the body needs most during illness.
Why eating matters when you’re sick
According to Maricar Esculto-Khan, RND, MD, a medical and clinical nutrition specialist at Makati Medical Center, proper nutrition plays a key role in recovery.
“A sick person needs calories, nutrients, and fluids to boost their immune system, prevent dehydration, reduce inflammation, increase energy, and hasten healing,” she explains.
She also emphasizes that the common saying “Feed a cold, starve a fever” should be replaced with a more accurate approach: “Feed a cold AND a fever.”
Choosing nutrient-dense foods such as fruits and vegetables remains important, but certain comfort foods can also make eating easier and more tolerable while recovering.
Sore throat: soft, soothing, and sometimes cold
A sore throat is usually caused by a viral or bacterial infection and is often accompanied by coughing and congestion. Because the throat lining is inflamed, swallowing can be painful.
To ease discomfort, Dr. Esculto-Khan recommends warm, soothing foods such as chicken tinola, beef nilaga, vegetable broths like bulanglang or law-uy, and salabat with honey.
Soft foods such as arroz caldo, bananas, and scrambled eggs are also easier to swallow.
Interestingly, cold foods are not always off-limits.
“Contrary to the belief that cold food and drink should be avoided, ice water, popsicles, or ice cream can have a numbing effect and help ease pain,” she notes. The key is to avoid high-sugar options, which may worsen inflammation.
Common cold: hydration and immune support
The common cold, caused by the rhinovirus, typically begins with a sore throat and progresses to nasal and sinus congestion.
Dr. Esculto-Khan explains that mucus plays a protective role by trapping viruses, while a runny nose helps flush them out of the body.
To support recovery, she recommends staying hydrated with water, citrus fruits, broths, and ginger tea. Spicy soups like tom yum may also help relieve nasal congestion if tolerated.
Bland but filling foods such as lugaw or oatmeal can be helpful when appetite and taste are reduced.
Citrus fruits are especially beneficial due to their vitamin C content, which supports immune function.
Flu: focus on hydration and gentle nutrition
Influenza tends to be more severe and is often accompanied by fever, body aches, fatigue, cough, and sore throat.
For flu recovery, hydration remains essential. Recommended options include chicken, beef, or vegetable broth, ginger or peppermint tea, coconut water, and popsicles to help with fluid intake.
When eating feels difficult, Dr. Esculto-Khan suggests following the BRAT diet—bananas, rice, applesauce, and toast—as these are easy to digest and gentle on the stomach. Small portions of protein such as chicken or fish can also help restore strength.
She advises patients to eat small, frequent meals and drink fluids regularly instead of forcing large meals.
“Once the infection has resolved, your body will know it, and you’ll be back to eating like before,” she says.
The bottom line
Even when appetite is low, nourishment plays a vital role in recovery from illness. The right foods can help reduce symptoms, maintain hydration, and support the immune system as the body heals.
