Loss of appetite during illness is common, so aim for fluids, small calorie-dense bites, and clear “get help now” warning signs.
When COVID-19 wipes out your appetite, it can feel like your body forgot how to do a basic job: take in food. Some people get nausea. Some get a sore throat. Some lose taste and smell and nothing sounds worth chewing. The goal for the next few days isn’t a perfect menu. It’s keeping your energy and fluids steady enough that you can rest and get better.
This guide gives a practical eating-and-drinking plan you can use at home, plus red flags that mean you should seek medical care. It’s written for adults and older teens who can swallow safely.
Can’t Eat With COVID-19: What To Do In The First 24 Hours
Start with hydration and easy calories. Food can wait a little; fluids can’t. If you’re peeing only a little, your mouth stays dry, or you feel lightheaded when you stand, treat that as a cue to drink more.
Make sipping automatic
Most people do better with frequent sips than big glasses. Set a bottle within reach and take a few swallows each 10–15 minutes while you’re awake. Warm drinks can soothe a scratchy throat. Cold drinks can feel better if nausea is in the driver’s seat.
Switch to “soft calories”
If chewing feels like work, pick foods you can sip or spoon: broth-based soup, smoothies, yogurt, pudding, oatmeal, and mashed potatoes. Keep portions small and repeat them often.
Keep symptom meds stomach-friendly
Some medicines can irritate an empty stomach. Check the label and pair doses with a few bites when needed. If nausea blocks eating, try ginger tea, plain crackers, or toast, then move back toward higher-calorie options once the queasiness eases.
Why COVID-19 Can Shut Down Appetite
Loss of appetite during COVID-19 has a few common drivers. Fever raises fluid needs. Congestion and cough can make swallowing annoying. Some people lose taste and smell, which can make food feel pointless. Others get stomach symptoms like nausea or diarrhea. The mix varies by person and by day.
In most mild cases, appetite returns in waves. The real risk is a spiral: you eat less, drink less, feel weaker, then eating feels even harder. Breaking that loop early helps.
Eating And Drinking Priorities That Keep You Steady
When you can’t eat much, use this order:
- Fluids first. Water, broth, tea, diluted juice, or oral rehydration drinks if you’re sweating, vomiting, or having diarrhea.
- Salt and carbs next. They help you hold onto fluid and keep energy up.
- Protein when you can. A little at a time is fine: yogurt, eggs, tofu, beans, fish, or nut butter.
- Fiber later. If your stomach is unsettled, heavy salads and high-fiber cereals can wait.
If you’re isolating at home, follow public health guidance for home care and symptom tracking. The World Health Organization’s Q&A is a solid baseline. WHO home care guidance gives home-care steps, cleaning tips, and warning signs that call for urgent care.
Hydration shortcuts when plain water turns you off
If water tastes strange, rotate options: ice chips, popsicles, sparkling water, weak tea with honey, or broth. Soup counts as fluid and can be easier than a glass of water.
When an oral rehydration drink helps
If you’re losing fluid through fever sweats, vomiting, or diarrhea, a drink with salt and sugar can be easier for your body to absorb than plain water. Many pharmacies sell oral rehydration solutions. Sports drinks can work in a pinch, but they can be sweet; diluting them with water can sit better. For general hydration tips, see the CDC’s guidance on water and healthier drinks.
Small Meals That Work When You Have No Appetite
Think in mini-meals. Aim for something each 2–3 hours, even if it’s only a few bites. Your job is to stack small wins.
Easy starter foods
- Toast, crackers, rice, noodles, or oats
- Bananas, applesauce, canned peaches, or melon
- Yogurt or kefir
- Scrambled eggs or soft tofu
- Chicken soup, lentil soup, or miso soup
Calorie boosters that don’t add much volume
If you can handle a few spoonfuls, add calories to what you already tolerate: olive oil stirred into soup, nut butter in oatmeal, cheese in mashed potatoes, or whole milk in hot cereal. These are small additions that raise intake without forcing a bigger plate.
What to do when taste and smell are off
If food tastes flat or odd, lean on texture and temperature. Crunchy crackers, cold fruit, warm soup, and tart yogurt can be more appealing than bland, lukewarm meals. Keep strong smells away from your eating space if they trigger nausea. The WHO has clear nutrition tips you can use while you’re ill: WHO nutrition advice during the COVID-19 outbreak.
Food Safety And Simple Kitchen Habits While You’re Sick
Keep cooking simple so you don’t burn energy you don’t have. Use single-serve items when possible. Wash hands before handling food. If you share a home, use your own cup and utensils and wash them with hot soapy water or in a dishwasher.
Meal Fixes Matched To Common COVID-19 Symptoms
Use the table below as a quick match-up. Pick the symptom that’s blocking eating, then try the first two ideas before you swap plans.
| What’s getting in the way | Try this first | Then try this |
|---|---|---|
| Nausea | Cold foods, ginger tea, dry crackers | Small sips of broth, then bland carbs |
| Sore throat | Warm tea, honey, soups, soft eggs | Smoothies, yogurt, pudding |
| Congestion | Warm broth, steam, spicy soup if tolerated | Cold fruit, popsicles, ice chips |
| Cough | Moist foods (oatmeal, soup), slow bites | Thick drinks (smoothies) in small sips |
| Diarrhea | Rice, toast, bananas, oral rehydration drinks | Add yogurt and lean protein as stools firm |
| Fever and sweats | Broth, water, diluted juice | Salted crackers or pretzels with fluids |
| No taste or smell | Play with texture: crunchy, creamy, icy | Use tart, salty, or spicy notes if they sit well |
| Fatigue | Ready-to-eat foods, microwave meals, meal drinks | Phone reminders for mini-meals |
When To Worry About Not Eating
Skipping meals for a day can happen with illness. The bigger concern is failing to drink or keeping nothing down. Watch for signs that your body is drying out: dark urine, dizziness, dry mouth, fast heartbeat, or confusion. Dehydration can sneak up, especially with fever, vomiting, or diarrhea.
If you’re older, pregnant, immunocompromised, or living with chronic illness, contact a clinician sooner when intake drops. Home monitoring can help; a pulse oximeter is often used for higher-risk people, and the WHO notes sharing readings with a clinician when advised.
Emergency warning signs come first
If you have trouble breathing, persistent chest pain or pressure, new confusion, inability to wake or stay awake, or bluish lips or face, treat it as an emergency. The CDC lists these warning signs and advises seeking emergency medical care right away: CDC emergency warning signs for COVID-19.
When To Get Urgent Care
If you can’t keep fluids down for more than 8–12 hours, or you’re getting weaker and dizzier, reach out for medical advice the same day. If you have severe shortness of breath, chest pain, confusion, or fainting, seek emergency care.
Use this table as a quick “where to go” guide. Local services vary, so follow your area’s rules and the advice you’re given.
| What’s happening | Best next step | Why it matters |
|---|---|---|
| Drinking is hard but you can sip and pee | Home care with frequent sips and mini-meals | Many cases improve with rest and fluids |
| Vomiting keeps coming back | Same-day call to a clinic or urgent care | May need anti-nausea meds or hydration plan |
| Diarrhea plus dizziness or low urine | Clinic or urgent care | Fluid and electrolyte loss can build fast |
| Fever that won’t settle with symptom meds | Clinic call | May need evaluation for complications |
| Oxygen reads low on a pulse oximeter | Call a clinician; urgent care if worsening | Low oxygen can signal lung involvement |
| Trouble breathing, chest pain, confusion, fainting | Emergency services / ER | Emergency warning signs need fast care |
| Dehydration signs plus inability to drink | Urgent care or ER | IV fluids may be needed |
3-Day Reset Plan For Getting Food Back In
Appetite often returns in waves. Use a simple three-day structure, then repeat as needed.
Day 1: Fluids and bland bites
Keep choices plain: broth, soup, toast, rice, bananas, yogurt, and oatmeal. If you tolerate a smoothie, keep it simple: milk or yogurt plus fruit.
Day 2: Add protein in small portions
Bring in eggs, beans, chicken, fish, tofu, or cottage cheese. If cooking feels like too much, use ready-to-eat options like canned fish, microwavable rice, or meal replacement drinks.
Day 3: Build back normal meals
Shift from snack-sized bites toward small plates. Add vegetables and whole grains if your stomach is calm. Keep fluids steady through the day, not only at meals.
Steps That Make Eating Easier Day To Day
These small moves can turn “I can’t” into “I can manage a few bites.”
- Eat at the easiest time of day. Many people do better in the morning, before cough and fatigue build.
- Use a timer. A gentle reminder each 2–3 hours keeps intake from sliding.
- Keep portions tiny. A bowl that looks “small enough” can feel doable.
- Sit up after eating. Staying upright can reduce reflux and cough triggers.
Quick Checklist For Today
Before you go back to bed, run through this checklist and adjust your plan:
- Did I drink something in the last hour?
- Can I add a salty snack or broth to hold fluids?
- What is my easiest food right now: soup, yogurt, toast, smoothie?
- Do I have any emergency warning signs like breathing trouble or confusion?
- Do I need to ask someone to bring broth, yogurt, or electrolyte drinks?
Most people start eating more as fever settles and congestion clears. If you’re getting worse, or you’re not able to drink, treat that as a medical problem, not a willpower problem.
References & Sources
- World Health Organization (WHO).“Coronavirus disease (COVID-19): Home care for families and caregivers.”Home care basics, cleaning guidance, and warning signs that call for urgent medical care.
- Centers for Disease Control and Prevention (CDC).“About Water and Healthier Drinks.”Practical guidance on hydration and preventing dehydration.
- Centers for Disease Control and Prevention (CDC).“Symptoms of COVID-19.”Lists emergency warning signs and when to seek emergency care.
- World Health Organization (WHO), Eastern Mediterranean Regional Office.“Nutrition advice for adults during the COVID-19 outbreak.”Food and drink guidance, including hydration and balanced choices during illness.