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

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When you’re feeling under the weather because of a cold, your dietary choices can help to improve symptoms and boost your immune system. Choosing nutrient-rich foods can help you recover and get back on your feet in no time. On the other hand, eating certain foods like sugary snacks and processed foods when you have a cold may actually worsen symptoms and slow down your body’s natural healing. 

Eating a nutritious and balanced diet when you have a cold supplies your body with the energy it needs to ward off those pesky symptoms. Let’s take a closer look at the best foods to eat for a cold, and those you should be avoiding until you’re feeling better.

1. Ginger

This herbal remedy contains several compounds that give it its anti-inflammatory and soothing qualities. Ginger is widely thought to be one of the healthiest spices due to its benefits. It may not only help to reduce cold symptoms, but it can also help to aid digestion and calm nausea.

2. Hot tea

A cup of hot tea can provide much-needed relief from the discomfort of a cold. Herbal teas can soothe a sore throat and help alleviate congestion. Adding honey and lemon not only enhances the taste but also provides comfort. 

Hot teas you may want to try to help improve your cold symptoms include:

• Chamomile

• Peppermint

• Green tea 

3. Garlic

Garlic is often thought of as a superfood. Garlic can help with colds due to its potential antiviral properties. This is likely due to the allicin it contains. Adding garlic into soups, stews, and sautéed vegetables is a wise choice when nursing a cold.

4. Oatmeal

While oatmeal might not be the first thing that comes to mind when thinking of cold remedies, this breakfast staple may actually be helpful. It’s rich in beta-glucan, which stimulates the immune system. And it’s packed with zinc and selenium, both of which help against infections. A serving of oatmeal when you have a cold may help you feel better faster.

5. Chicken soup

A bowl of chicken soup can help with a cold because it provides spoonfuls of hydration and essential nutrients. Cysteine, an amino acid found in chicken, helps break up mucus secretions.  The soup broth also helps to increase mucus flow, helping your body fight the cold virus.

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6. Citrus fruit

The effectiveness of vitamin C in citrus fruits for preventing or improving cold symptoms remains a subject of debate. But there may be some immune system benefits if you consume foods rich in vitamin C regularly. This could make them a welcome choice when you have a cold.

Some citrus fruits you may want to add to your diet when you have a cold can include:

• Oranges

• Lemons

• Limes

• Grapefruits 

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7. Bananas

Bananas (famously part of the BRAT diet) are good for colds because of their gentle effect on the stomach. Because of their soft texture, bananas are an excellent choice for soothing a sore throat or easing an upset stomach. Additionally, they help replace potassium levels to keep your electrolytes balanced.

8. Leafy greens

Leafy greens like spinach and kale are excellent sources of vitamins, fiber, and minerals. They are also rich in quercetin, a powerful antioxidant to give you a boost when fighting a cold. 

If the thought of eating a bowl of leafy greens doesn’t sound tasty to you while you’re having a cold, try putting them into smoothies or soups. You’ll still be able to reap their nutritional benefits that way.

9. Yogurt

Probiotics found in yogurt play a crucial role in supporting gut health and enhancing immune function. Plain yogurt with live and active cultures is a good choice. Despite common belief, there isn’t hard evidence that dairy will cause an increase in mucus production. Feel free to enjoy some yogurt if it doesn’t seem to bother you. 

10. Spicy foods

While they won’t cure a cold, spicy foods like chili peppers can be helpful in improving cold symptoms. Spicy foods may help with clearing nasal passages and congestion by thinning mucus. Additionally, capsaicin — the spicy component in peppers — may offer relief from coughing. Maybe you can try adding a little heat to your tea, soup, or broth to test its benefits.

11. Sweet potatoes

Vitamin A is an essential element for a robust immune system, and sweet potatoes are full of it. Eating them baked or mashed (minus the butter and sugar, of course) may give you a boost on your road to recovery from a cold.

12. Bell peppers

Adding bell peppers to your diet can be a part of a holistic approach to managing cold symptoms. They contain phytochemicals and antioxidants like beta-carotene, which have anti-inflammatory effects. The high water content in bell peppers can also help thin mucus and soothe a sore throat, making you more comfortable while you recover.

13. Avocado

Packed with vitamins B6, C, and E, avocados can help keep your immune system strong. Avocados also have healthy fats, like omega-3 fatty acids, that can reduce inflammation. If you don’t feel like eating much when you’re sick, avocados are soft and gentle on the stomach, making them easy to eat even when you have a cold.

14. Cherries

Tart cherries are natural sources of melatonin, which can improve sleep quality — a key part of recovering from a cold. They also contain anthocyanins, which have anti-inflammatory effects that can help reduce symptoms like body aches and a sore throat.

15. Turmeric

Turmeric has a special ingredient called curcumin, which can help your body fight off a cold. It works because it helps reduce swelling and protects your body with its powerful antioxidants. 

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. This tea can help soothe a sore throat and boost your immune system. You can also mix turmeric into soups, broths, or smoothies to help you feel better faster.

What foods to avoid when you have a cold

It’s equally important to know which foods to steer clear of when you have a cold. Some foods you may want to avoid if you have a cold include:

• Sugary foods and drinks: Excess sugar can increase inflammation and may worsen cold symptoms.

• Fried and greasy foods: These can be difficult to digest and may worsen an upset stomach.

• Alcohol: It can cause dehydration, making it harder to fight off a cold virus. 

• Excessive caffeine: Too much caffeine can disrupt your sleep, which is essential for recovery.

• Hard or crunchy foods: Foods like chips, crackers, or hard granola can be abrasive and may irritate a sore throat.

• Processed foods: Fast food has lots of salt and unhealthy, saturated fats that can compromise your immune system over time. Opt for whole, nourishing foods instead.

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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:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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