Foods to Eat and Avoid When You Have a Cold

April 18, 2025

Foods to Eat and Avoid When You Have a Cold

Verified By
KIMS-SUNSHINE
Specialist,
18 April, 2025

Foods to Eat and Avoid When You Have a Cold

A balanced diet can help your body in many ways- it can help improve your immunity, give your cells the resources they need to work well, to improve your metabolism, to help your organs work well and to help you feel good about yourself. Now, let us concentrate on the first aspect- immunity in greater detail in this blog. While it is not possible for you to NOT fall ill and run its course, you could try to make your life a little easier by eating or drinking the right kinds of foods when that happens.

Best Foods To Eat For A Cold To Boost Immunity

A cold can leave you feeling miserable – and having to deal with a sore throat, a runny nose and a bad cough can feel like it is the end of the world at times. Let us look at food options that you should be including on such days, to make your life a bit easier.

Hot soups- made with properly washed and peeled veggies and whole spices or just salt and pepper work wonders for your inflamed throat. If you think soups are too light and will make you hungry, try adding some pasta, noodles, rice or pulses in for texture. You can also add in some protein – like lean meat, eggs, tofu, mushrooms, etc.
Add in plenty of garlic, ginger, onions and have some turmeric with pepper for better results and absorption.
If you love spicy food, you can eat some now- they will open your sinuses and make the mucus more runny in consistency- helping you breathe easier after some time. Chillies, peppers and other spices have capsaicin, ginger has gingerols and onions and garlic have quercetin and allicin- all of these compounds are potent antioxidants and have good anti-inflammatory activity.
Bananas are easy to eat and have plenty of electrolytes, which can prevent you from getting dehydrated or too tired because of a cold.
Citrus fruits are rich in Vitamin C and can help bolster your immune response. You can also add in some honey to the mix for better results.
Fresh fruits, veggies and greens are great for you this time around.
Soups and teas are also great additions- they can help with your sore throat.
Rasam of any kind is a great option now- it has Vitamin C rich tamarind, turmeric, pepper and garlic with anti-inflammatory agents and tastes just great with some hot rice. Khichdi is also pretty good- they have protein and a carbohydrate source- like rice. You can add some veggies too, if needed.
Rice porridge is easy to eat and very nutritious too. It is not hard to digest either.

Foods To Avoid When You Have A Cold Or Flu

Don’t eat anything too salty, sweet or greasy. These can be hard to swallow and can dehydrate you too. Don’t drink alcohol as it can dehydrate you. Same goes for any caffeinated drink too.

Conclusion

We have listed out some foods that help you recover faster from a cold in this blog. A common misconception is avoiding dairy products. While some people don’t do well with dairy in general, milk or its products cannot increase mucus production or make your condition any worse than it is. You can try drinking some warm turmeric milk with honey for added comfort too at such times. Some studies show there is no effect of dairy products on your cold, while others say otherwise. So, it boils down to individual preferences and what you can and cannot deal with.

Frequently Asked Questions

What foods should I eat when I have a cold to feel better?

Foods that contain antiinflammatory compounds like garlic, ginger, onions, whole spices, pepper, citrus fruits and soups or warm teas can help you feel better. Honey is also good, especially for kids. Easy to swallow foods need to be on your list if you also have a sore throat.

Can eating spicy foods help clear a stuffy nose during a cold?

Yes, spicy foods can cause an increase in mucus production temporarily, but it is pretty runny in nature. So, you will get better in some time. You can add black or white pepper to soups, have a nice, strong cup of masala chai or even have rice with garlic cumin rasam.

Does drinking citrus juice help relieve cold symptoms?

Yes, for some people, you may feel better after drinking a glass of fresh orange juice. They are rich in Vitamin C, which is good for boosting immunity. They are also rich in antioxidants, which can help cells overall. Warm lemon water with honey tastes great and will also soothe your sore throat.

How can I reduce inflammation and congestion through food during a cold?

You need to focus on eating or drinking foods that are anti-inflammatory in nature- like Vitamin C, E, ginger, turmeric, use black pepper and whole spices in food and eat fresh greens if possible. Drink plenty of water as hydration will help. Don’t consume any item that is too hot, salty, sweet or spicy. For some people, avoiding dairy products can help.

at should I drink to stay hydrated when I have a cold?

Drink lots of water, fresh fruit juices, have rice porridge with sides, drink some hot rasam or make a soup with veggies, eggs and meat thrown in. You can also add some pasta or noodles in for carbs, to make it a complete meal if soups leave you feeling hungry.