16 Foods to Eat When You Have a Cold, Plus What to Avoid

The right foods can help you feel better and support your body while you’re having a cold. Nutrient-rich foods and plenty of fluids can lessen symptoms and help you get back on your feet. On the other hand, some foods and drinks may irritate symptoms or make it harder to recover.

Let’s take a closer look at what to eat and drink when you have a cold, and which items you may want to limit.

1. Honey

Honey has antimicrobial properties and may also help relieve coughing. In studies, people who took honey when they had a cold reported fewer cold symptoms compared with people who used other home remedies. You can eat a spoonful of honey or stir it into tea or hot water.

2. Warm tea

A cup of hot tea can help ease the discomfort of a cold. Warm teas can soothe a sore throat and help keep you hydrated, which may also help thin mucus.

Teas you may want to try include:

• Chamomile

• Peppermint

• Green tea

3. Garlic

Garlic is often thought of as a superfood, although there’s not a lot of evidence on whether it can shorten or prevent colds. But garlic does contain a compound called allicin that has antimicrobial and antiviral properties. It’s easy to add garlic to soups, stews, and sautéed vegetables.

4. Chicken soup

A bowl of chicken soup can be both comforting and hydrating. The warm broth can also help soothe a sore throat and make congestion easier to manage. If you’re buying a canned soup, opt for lower-sodium options.

5. Yogurt

The probiotics found in some yogurts can support gut health and immune function. Greek yogurt is more likely than regular yogurt to contain probiotics, but check the label to be sure. You’re looking for the words “live and active cultures.” Opt for plain (unsweetened) yogurt without added sugar. 

Despite common belief, there isn’t hard evidence that dairy increases mucus production. Feel free to enjoy some yogurt if it doesn’t seem to bother you.

6. Bananas

Bananas — famously part of the BRAT diet — can be a good choice when you’re sick because they’re mild and easy to digest. Their soft texture can be gentle on a sore throat. Bananas also provide potassium, an electrolyte that supports fluid levels in the body.

7. Leafy greens

Leafy greens like spinach and kale are excellent sources of vitamins, fiber, and minerals. Greens also contain quercetin, an antioxidant that may support immune health.

If the thought of eating a bowl of leafy greens doesn’t sound appetizing to you while you have a cold, try blending a handful of them into smoothies or soups.

8. Citrus fruit

There’s not a lot of evidence that vitamin C in citrus fruits like oranges can improve or prevent colds. So drinking a glass of orange juice won’t cure your cold. But there’s no doubt that vitamin C is important for normal immune function. 

Citrus fruits also contain other important nutrients like vitamins, antioxidants, and fiber. So it can’t hurt to add citrus fruits — and their juices — to your diet when you have a cold. But be forewarned that the acid in citrus fruits may irritate your throat when you have a cold.

9. Spicy foods

While they won’t cure a cold, spicy foods like chili peppers can be helpful in improving cold symptoms. Specifically, spicy foods may temporarily make your nose feel clearer. Try adding a little heat to your tea, soup, or broth to test its benefits.

10. Sweet potatoes

Orange-fleshed sweet potatoes are rich in beta carotene, which the body converts to vitamin A, a nutrient important for immune function. Try baked or mashed sweet potatoes sprinkled with olive oil and your favorite seasonings.

11. Bell peppers

Bell peppers contain phytochemicals and antioxidants like beta carotene (the precursor to vitamin A). They’re also high in vitamin C. And bell peppers contain a high amount of water that can contribute to your hydration needs.

12. Avocado

Packed with vitamins B6, C, and E, avocados provide nutrients that support your immune system. Avocados also contain monounsaturated fats that keep you satisfied. Avocados’ soft texture is another reason they can be a good option when you have a cold.

13. Cherries

Tart cherries contain melatonin, a hormone your body produces that helps control your sleep-wake cycle. For this reason, tart cherries may improve sleep quality — which is especially important when you’re recovering from a cold. Tart cherries also contain anthocyanins, pigments with anti-inflammatory properties.

14. Turmeric

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties that may help support your immune system when you’re sick. In one small study, people taking a curcumin supplement had fewer days with cold symptoms than those taking a placebo. It’s unclear whether turmeric spice would also have this effect. But if you like the taste, it’s worth a try.

You can make turmeric tea by boiling water and adding fresh turmeric or turmeric powder. Stir in a little ginger and squeeze some lemon for extra flavor. You can also mix turmeric into soups, broths, or smoothies.

15. Ginger

Ginger root contains several compounds with anti-inflammatory properties. It may help ease cold symptoms, support digestion, and calm nausea.

16. Eggs

Eggs are naturally rich in protein and zinc. Getting enough protein helps support normal immune function and recovery from illness. Zinc may also help shorten how long a cold lasts.

What foods to avoid when you have a cold

There are some foods that may make certain cold symptoms feel worse. Most of these foods are worth limiting anyway — whether or not you have a cold. But when you’re sick, it’s helpful to avoid:

• Sugary foods and drinks, which can lead to inflammation

• Fried and greasy foods, which can be difficult to digest and may worsen an upset stomach

• Alcohol, which can contribute to dehydration and interfere with sleep

• Excessive caffeine, which can disrupt sleep

• Hard or crunchy foods, such as chips, crackers, or hard granola, which can be abrasive and irritating to a sore throat

• Processed foods, many of which are high in sodium, saturated fats, or added sugars

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Written by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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