Should You Avoid Certain Foods When You Have a Cold? Here’s What to Know

Introduction

Over 1 billion cases of the common cold occur annually worldwide, with an average adult experiencing 2–3 colds per year, and children up to 8. 

When you’re under the weather with a nagging cough or runny nose, food choices can feel confusing. One moment you’re told to load up on Vitamin C, the next you’re warned against acidic fruits. So what should you do? Let’s break it down.

While fruits are generally packed with nutrients and antioxidants, not all of them are ideal when you are actively battling a cough or cold. Some can irritate your throat or increase mucus production, while others offer gentle, healing support.

This blog explores which fruits (and foods) to go easy on while you’re recovering—and which ones to lean into instead. Whether you’re nursing a sore throat or trying to help your child recover faster, making informed dietary choices can make all the difference.

Fruits and Foods to Avoid During Cough and Cold

When you’re sick with a cough or cold, your body needs all its strength to fight the infection. However, certain foods and fruits might aggravate your symptoms or slow down your recovery. Here are some fruits and foods you should avoid during a cough or cold:

1. Citrus Fruits

Most of us reach for citrus fruits like oranges, lemons, and grapefruits when we feel a cold coming on. This is because they contain a high amount of vitamin C. However, these fruits can also be quite acidic. This acidity can irritate an already sore throat, leading to increased discomfort and coughing. Despite the immune-supporting benefits of vitamin C, it might be wise to limit citrus consumption during a cold or cough. In its place, consider milder fruits like bananas or cooked apples, which are easier on the throat.

2. Sweets and Sugary Foods

Sweets and sugary foods may provide temporary relief. However, they can weaken your immune system’s ability to fight off illness. A diet rich in sugar promotes inflammation and impairs white blood cell function, which can delay recovery, worsening your respiratory symptoms. Additionally, sugary foods provide empty calories without the essential nutrients your body needs to recover. During a cough or cold, it’s best to avoid these foods and focus on nutrient-dense options that support healing.

3. Spicy Foods

Although spicy foods have been known to temporarily clear nasal passages, they may also irritate the throat and aggravate coughing. Ingredients like chilli peppers can lead to increased inflammation and discomfort, particularly if you already have a sore throat. For many people, spicy foods can trigger a cough reflex, exacerbating symptoms. Instead of reaching for that extra spicy curry or chilli sauce, choose milder, soothing foods that offer comfort and relief.

4. Fried and Fatty Foods

Fried and fatty foods might be your go-to comfort food, but they can potentially slow down your recovery process. Foods like chips, fried chicken, and greasy burgers can be difficult to digest and may cause bloating or discomfort. Besides, these foods can trigger inflammation in your body. When your body is fighting off an illness, it’s best to opt for lighter options, such as steamed vegetables, whole grains, and lean proteins. These foods are easier to digest and help your body get the nutrients it needs to recover. Avoid heavy meals, as they can be harder on your system.

5. Dairy Products

Dairy products, such as milk, cheese, and ice cream, can thicken mucus and exacerbate congestion, making breathing more difficult. While some individuals may tolerate dairy without issue, many find that consuming these foods worsens their cough or cold symptoms.

If dairy increases mucus or throat discomfort, consider cutting it from your diet. This can help alleviate your symptoms and support your recovery. Non-dairy alternatives, such as almond or oat milk, can be soothing replacements.

6. Alcohol and Caffeinated Beverages

Alcohol and caffeinated beverages, such as coffee and energy drinks, may keep you awake and alert. However, they can also cause dehydration, which is something you want to avoid when you’re recovering from a cold or cough. Dehydration can exacerbate symptoms and impair the body’s ability to fight off infections. Additionally, both alcohol and caffeine can disrupt sleep patterns, which are essential for your body’s healing process. Instead, focus on hydrating fluids, such as water, herbal teas, and clear broths.

7. Crunchy Snacks

Crunchy snacks like chips, pretzels, and crackers may taste good, but they can be harsh on a sore throat. Their hard texture could further scratch the throat, making swallowing even more painful. During a cold or cough, avoid such snacks and instead choose soft foods that provide nourishment without aggravating symptoms. Options like yoghurt, applesauce or smoothies can provide relief. They also help keep your energy levels up while you recover from your illness.

Foods to Eat During a Cough and Cold

Certain foods are renowned for their health properties and can help soothe your symptoms. Here are some of the best options to consider:

1. Ginger: This is renowned for its anti-inflammatory and antioxidant properties. Ginger helps soothe the throat, and reduce coughing, making it an excellent food item to consume during a cough or cold.
2. Garlic: Not just a flavourful addition to meals, garlic boasts antiviral properties that can help combat viral infections. Its immune-boosting effects make it particularly beneficial for fighting off colds and coughs.
3. Lemon: Rich in vitamin C, lemon helps strengthen the immune system and can shorten the duration of a cold. It also aids in breaking up mucus and soothing a sore throat.
4. Honey: A natural remedy for coughs and sore throats, honey’s antimicrobial properties help soothe irritation and suppress coughing. This makes it one of the best foods for a cough.
5. Turmeric: Known for its powerful anti-inflammatory properties, turmeric can help alleviate symptoms of respiratory infections. It supports the immune system and can help clear mucus and congestion. This makes it a valuable addition to your diet during a cold.
6. Chicken Soup: A traditional remedy for colds, chicken soup provides hydration and essential nutrients, while its warmth can help relieve nasal congestion.
7. Leafy Greens: Leafy greens are packed with vitamins and antioxidants that support immune function. They provide essential nutrients that can help your body fight infections more effectively.

Incorporating these foods into your diet can help you feel better and recover more quickly from a cough or cold. Remember to stay hydrated and nourish your body to support your immune system.

Immune-Boosting Recipes for Cold Relief

1. Flu-Busting Vegetable Soup

• Ingredients: Onion, garlic, ginger, vegetable broth, carrots, broccoli, spinach or kale
• Instructions: Saute onion, garlic, and ginger. Add carrots and broth, boil, then add broccoli and spinach. Cook gently and season.

2. Chicken and Garlic Soup

• Ingredients: Chicken, garlic, onion, ginger, chicken broth, mixed vegetables
• Instructions: Saute onion, garlic, and ginger. Add chicken and broth, boil, then add the vegetables. Boil gently, shred chicken, season, and serve.

3. Ginger and Turmeric Tea

• Ingredients: Ginger, turmeric, water, honey, lemon
• Instructions: Boil ginger and turmeric in water. Cook gently, strain, and add honey and lemon.

Helping a Child Stay Nourished During a Cold and Cough

When your child has a cold or cough, it’s essential to ensure they eat well. This not only aids their recovery but also supports their overall well-being. Below are some effective strategies that can help them during these challenging times:

1. Easy-to-Eat and Digestible Foods

When your child is suffering from a cough or cold, tender love and care from you are essential. And part of that care includes giving them foods that are easy to eat and digest, without irritating their already sore throat.

• Soft, comforting options such as mashed potatoes, oatmeal, yoghurt, and smoothies make excellent food choices.
• These foods are gentle on the stomach but still provide the necessary nutrients to help your child’s body fight off the illness.
• You might wonder what the best food for a cough is. Applesauce can be soothing for a sore throat.
• However, avoid citrus fruits like oranges or grapefruits because they might irritate the throat.

2. Encouraging Hydration

Hydration is crucial when your child is down with a cold or cough.

• Water intake can thin out mucus and soothe the irritated throat.
• Ensure they drink fluids throughout the day, such as water, herbal teas, or clear broths.
• For a fun twist, consider giving them popsicles or electrolyte-rich drinks.

3. Monitoring and Adjusting the Diet Based on Symptoms

Each child may exhibit different symptoms during a cold or cough.

• Pay attention to these symptoms and adjust their diet accordingly.
• For instance, if they have a sore throat, focus on soothing foods like smoothies or applesauce.
• If congestion is an issue, warm soups can help clear their stuffy nose.

4. Eating Right Year-Round to Reduce The Risk Of Colds and Flu

We often hear about certain foods to avoid during cough and cold. But what about preventing these illnesses from happening in the first place?

• Encourage a healthy diet throughout the year to boost your child’s immune system and lower the risk of catching colds and the flu.
• Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into their meals.
• Leafy greens and berries are rich in vitamins and minerals that can help strengthen the immune system.

5. Importance of a Balanced Diet

A balanced diet is especially crucial when your child is battling an illness.

• It provides them with the essential nutrients their body needs to recover.
• Ensure they’re eating a balanced mix of carbohydrates, proteins, healthy fats, and plenty of fruits and vegetables.
• A balanced diet not only aids in recovery but also facilitates growth and development.

6. Regular Exercise and Stress Management

Regular physical activity and stress management techniques can strengthen your child’s immune system and improve their well-being.

• Even simple exercises like walking or stretching can do wonders for their health.
• Teach them stress management strategies such as deep breathing or mindfulness, to help them handle any anxiety related to their illness.

7. Adequate Sleep and Proper Hydration

Sleeping well is just as crucial as eating well when it comes to recovery from a cold or cough.

• Establish a calming bedtime routine to ensure they’re getting adequate rest.
• Alongside sleep, continue to encourage proper hydration so they can quickly bounce back to their energetic selves.
• Additionally, ensure they’re in a comfortable and warm environment to promote restful sleep and recovery.

Key Takeaway

During a respiratory infection, your body’s inflammatory response is already heightened. Certain fruits—especially those high in natural sugars or acids—can exacerbate that inflammation or irritate mucosal linings. Instead of eliminating fruits, think about their functional role: choose those that hydrate, soothe, and support immunity without overstimulating the system.

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