When you’re hit with a cold, everything feels just a little harder than usual. Your body aches, your head pounds, your throat burns, and food often seems unappealing. But what you eat and drink during this time can make a big difference—not only in how you feel, but also in how quickly you recover. While there’s no magical cure for the common cold, the right foods and drinks can help ease your symptoms, soothe your body, and strengthen your immune system.
In this post, we’ll walk you through the best things to eat and drink when you’re under the weather, and just as importantly, what to avoid.
Why Nutrition Matters During a Cold
Your immune system works overtime when you’re sick. Fighting off an infection requires extra energy and nutrients. Even if your appetite is low, staying nourished helps your body produce the white blood cells and antibodies needed to combat the cold virus.
Hydration is just as crucial. Fever, runny nose, and even the medications you take for relief (like antihistamines or decongestants) can cause dehydration. Drinking the right fluids helps thin mucus, soothe sore throats, and keep your body functioning properly.
Let’s break down what you should eat and drink to feel better faster.
What to Eat When You Have a Cold
1. Chicken Soup: The Timeless Classic
If there’s one food that deserves a gold star during a cold, it’s chicken soup. Not only is it warm and soothing, but it’s also hydrating and packed with nutrients.
- The broth helps keep you hydrated.
- The warm steam may help ease nasal congestion.
- The veggies offer vitamins and antioxidants.
- The chicken provides protein, which is essential for recovery.
Researchers even suggest that chicken soup may have mild anti-inflammatory properties that reduce symptoms like congestion and sore throat.
2. Broths and Clear Soups
If you’re not up for a full bowl of chicken soup, even a simple broth can be beneficial. Bone broth, vegetable broth, or miso soup provide electrolytes and help keep you hydrated. Plus, the warmth soothes your throat and helps you breathe a bit easier.
3. Garlic and Onions
These might not sound appetizing when you’re sick, but both garlic and onions contain natural compounds that may help fight infection.
- Garlic contains allicin, which has antimicrobial properties.
- Onions have antioxidants like quercetin, which may support the immune system.
Try incorporating these into your soup or broth for added benefits.
4. Spicy Foods (With Caution)
A bit of spice—like chili peppers or hot sauce—might help loosen mucus and relieve nasal congestion. Capsaicin, found in peppers, can temporarily open up nasal passages. But use caution: if your throat is already sore or irritated, spicy foods may make it worse.
5. Oatmeal and Whole Grains
When you’re feeling weak, bland and easy-to-digest foods like oatmeal can be a lifesaver. Whole grains provide:
- Energy (complex carbohydrates)
- Zinc and selenium (immune-supportive minerals)
- Fiber (to support gut health, which in turn supports immunity)
Top your oatmeal with banana slices, honey, or cinnamon for extra comfort and nutrition.
6. Bananas
Bananas are soft, gentle on the stomach, and rich in potassium. If your cold is accompanied by nausea, bananas are easy to tolerate and can help replenish electrolytes.
They’re also great for:
- Providing quick energy
- Reducing inflammation
- Soothing the digestive tract
7. Citrus Fruits (in moderation)
Vitamin C is the star nutrient when it comes to colds, and citrus fruits like oranges, lemons, and grapefruits are full of it. Vitamin C doesn’t cure a cold, but it may reduce the severity and duration of symptoms if consumed regularly.
If citrus juice stings your sore throat, opt for cooked veggies with vitamin C, like bell peppers or broccoli.
8. Berries
Strawberries, blueberries, blackberries, and raspberries are loaded with antioxidants that help your immune system fight off infection. They’re also easy to toss into smoothies or oatmeal.
Frozen berries work just as well as fresh ones, especially when you’re too sick to go grocery shopping.
9. Yogurt and Fermented Foods
Your gut plays a major role in your immune function. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi help maintain healthy gut bacteria.
Choose plain yogurt with no added sugar. Add some honey and cinnamon for flavor and extra cold-fighting benefits.
10. Cooked Vegetables
Raw veggies might be too harsh when you’re sick, but cooked vegetables like carrots, spinach, sweet potatoes, and zucchini are rich in immune-boosting vitamins (like A and C) and easy to digest.
Roast, steam, or blend them into soups for a warming, healing meal.
What to Drink When You Have a Cold
Staying hydrated is essential. Fluids help thin mucus, prevent dehydration, regulate your temperature, and ease a sore throat. Here’s what you should be sipping:
1. Water
The simplest and most important beverage. Drink it warm, cold, or at room temperature—whichever feels best. If plain water doesn’t appeal, try infusing it with lemon or cucumber for a gentle flavor boost.
2. Herbal Teas
Herbal teas are especially soothing during a cold. They’re caffeine-free, hydrating, and often have healing properties.
- Ginger tea: Eases nausea, inflammation, and congestion.
- Peppermint tea: Helps open nasal passages and soothe sore throats.
- Chamomile tea: Calms the body and promotes sleep.
- Licorice root tea: Traditionally used to soothe sore throats and fight infections.
3. Honey and Lemon in Warm Water
This simple combination can do wonders. Honey has antimicrobial properties and coats the throat, relieving irritation. Lemon provides a dose of vitamin C.
Sip this mixture slowly, especially before bed, to ease coughing.
4. Bone Broth
We mentioned this earlier, but it’s worth repeating. Bone broth is rich in minerals, collagen, and electrolytes, making it a powerful cold-fighting drink. Sip it throughout the day for comfort and nutrition.
5. Coconut Water
If you’re feeling dehydrated, coconut water is a natural electrolyte-rich drink that helps replenish fluids. It’s especially helpful if you’ve been sweating or have a fever.
6. Smoothies
If eating solid food seems like too much work, try a smoothie. Blend together:
- Greek yogurt (for probiotics and protein)
- Frozen berries (for antioxidants)
- Banana (for potassium and energy)
- A handful of spinach (for vitamins A and C)
- Water or coconut water (for hydration)
Avoid fruit juices with added sugar—your body doesn’t need a blood sugar spike when it’s already under stress.
7. Warm Apple Cider (Not Too Sweet)
Warm apple cider—especially the homemade kind—can feel soothing to your throat and provide antioxidants. Just keep added sugars to a minimum, as sugar can impair immune function.
What to Avoid When You Have a Cold
Just as some foods and drinks can help you feel better, others can make your symptoms worse. Here’s what to steer clear of while you recover:
1. Sugary Foods and Drinks
Sugar suppresses your immune system and promotes inflammation. Avoid sweets, soda, commercial fruit juices, and desserts. Even though sugar might feel like comfort food, it won’t help your body fight off a virus.
2. Alcohol
Alcohol dehydrates you and can weaken your immune response. It also disrupts sleep, which is vital for recovery. Skip the wine or whiskey until you’re feeling better.
3. Caffeinated Beverages
While a small amount of caffeine (like a morning cup of tea or coffee) is okay, too much caffeine can be dehydrating and interfere with sleep. If you’re relying on caffeine to function while sick, you may be doing your body more harm than good.
4. Dairy (for Some People)
For most people, dairy is fine during a cold. But if you notice that milk, cheese, or cream make your mucus thicker or worsen congestion, it’s best to avoid them while you’re sick.
5. Fried and Fatty Foods
Greasy foods can be difficult to digest and may contribute to inflammation. If your stomach is sensitive, keep meals light and nutrient-dense.
Eating With a Sore Throat or Congestion: Tips to Cope
Sometimes eating and drinking feels nearly impossible during a cold, especially when your throat hurts or you’re too congested to taste anything. Here are some tips:
- Go for soft, warm foods: Mashed potatoes, porridge, pureed soups, and scrambled eggs are gentle and nourishing.
- Use a humidifier: Keeping the air moist helps soothe your throat and make it easier to breathe (and eat).
- Eat small, frequent meals: Instead of forcing yourself to eat big portions, graze throughout the day with nutrient-dense snacks.
- Rest after meals: Digestion requires energy, and so does your immune system. Resting gives your body the best chance to recover.
Final Thoughts
Catching a cold is frustrating, but it also gives you a chance to slow down and care for your body. Food and drink aren’t just sources of nutrition—they’re sources of comfort, healing, and energy.
Focus on warm, soothing meals and hydrating beverages. Lean on classic cold remedies like chicken soup, honey, lemon, and ginger. Let fruits, vegetables, and fermented foods give your immune system the tools it needs. And most importantly, listen to your body—eat what feels good, and don’t stress if your appetite isn’t normal for a few days.
A cold may be inevitable, but with the right nutrition and hydration, you can feel better faster—and maybe even come out stronger on the other side.
FAQ’s
Can certain foods really help you recover from a cold faster?
Yes, while no food can cure a cold, certain foods can support your immune system, reduce inflammation, and soothe symptoms. Nutrient-rich foods like chicken soup, fruits high in vitamin C, and probiotic-rich yogurt can help your body fight off the infection more efficiently.
What drinks are best for soothing a sore throat during a cold?
Warm herbal teas (like chamomile or ginger), warm water with honey and lemon, bone broth, and even warm water alone can help soothe a sore throat. These drinks keep you hydrated and relieve irritation.
Is it okay to eat dairy products when you have a cold?
For most people, dairy is fine during a cold. However, if you notice increased mucus production or congestion after consuming dairy, you may want to limit it until you feel better.
Should I avoid solid food if I don’t feel like eating?
If solid food is unappealing, that’s okay. Focus on light, soft, and easy-to-digest options like soups, broths, smoothies, or oatmeal. It’s important to get some nutrients in, even in small amounts.
How much should I drink when I have a cold?
Aim to drink plenty of fluids—about 8–10 glasses of water per day—though you may need more if you have a fever or are sweating a lot. Herbal teas, broths, and coconut water also count toward your hydration.
Is spicy food good or bad when you have a cold?
Spicy food can help temporarily relieve nasal congestion, but it might irritate a sore throat or upset a sensitive stomach. Use it in moderation and pay attention to how your body reacts.
Can I drink coffee when I have a cold?
A small amount of coffee is generally okay, but too much caffeine can dehydrate you and disrupt sleep. It’s best to stick to hydrating, caffeine-free drinks when you’re sick.
Are vitamin C supplements better than eating fruits?
Whole fruits provide vitamin C along with fiber and other beneficial nutrients. Supplements can help if you’re not eating enough vitamin C-rich foods, but they’re not necessarily better than natural sources.
When should I see a doctor for a cold?
If your symptoms last more than 10 days, worsen after improving, or are accompanied by high fever, shortness of breath, or chest pain, it’s best to consult a healthcare professional.
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