Every year, billions of people experience the common cold, with adults catching it 2–3 times annually and children even more frequently [1]. While fruits are naturally rich in vitamins, minerals, and antioxidants, some people believe certain fruits can worsen symptoms like a sore throat or mucus production.
It’s important to differentiate between widely circulated myths and evidence-based dietary advice. In clinical nutrition, hydration and maintaining vitamin and mineral intake are primary goals during illness. No strong scientific evidence supports avoiding most fruits during a cough or cold; any reported discomfort is usually highly individualized [2].
Knowing which fruits might be better to moderate or consume at room temperature can help ease symptoms for those who are sensitive.
8 Common Fruits and the Scientific Perspective
When you have a cough or cold, your diet should focus on easily digestible, nutrient-dense, and hydrating foods. While the following fruits are safe and healthy, we address the common concerns and advise on moderation for sensitive individuals.
1. Citrus Fruits (Oranges, Lemons, Grapefruits)
The Myth: Their acidity irritates the throat, or they increase mucus production.
The Fact: Citrus fruits are excellent sources of Vitamin C, which supports immune function. The claim that they increase mucus is a common myth with no scientific backing [3]. However, the high acidity can cause temporary throat irritation or a burning sensation in a few sensitive individuals, especially if they have a severely sore throat or gastroesophageal reflux (GERD).
Consume in moderation or dilute the juice with warm water. Do not avoid them, as their nutritional value is highly beneficial for recovery [2].
2. Bananas
The Myth: Bananas increase mucus production, making congestion worse.
The Fact: Bananas are a soft, easily digestible source of energy and potassium that can be very soothing for a sore throat. Scientific literature does not support the claim that bananas increase mucus or phlegm [3]. This belief likely stems from the sensation of the thick coating they temporarily leave in the mouth and throat.
Bananas are generally safe and highly recommended as a bland, energy-rich food during a cold. Avoid consuming them cold, as cold foods may sometimes exacerbate throat sensitivity [4].
3. Pineapple
The Myth: Pineapple’s acidity and “cooling effect” worsen congestion.
The Fact: Pineapple is rich in Vitamin C and contains bromelain, an enzyme that is sometimes studied for its potential anti-inflammatory and mucolytic (mucus-thinning) effects [5]. However, like citrus fruits, its acidity can temporarily irritate a very sore throat in some people.
If you find the acidity causes a burning sensation, limit fresh intake. Warming the juice slightly may help some individuals [4].
4. Watermelon
The Myth: Its cooling nature irritates the throat and worsens congestion.
The Fact: Watermelon is over 90% water, making it an excellent fruit for hydration [2]. Maintaining hydration is crucial for thinning mucus and relieving congestion. The “cooling effect” is a concept from traditional medicine and lacks modern clinical evidence of harm during a cold.
If you are sensitive to cold, consume it at room temperature to prevent temporary throat discomfort [4].
5. Grapes
The Myth: Grapes increase mucus and trigger coughing.
The Fact: Grapes are a good source of hydration and simple sugars, providing readily available energy when your appetite is low. There is no scientific basis for the belief that grapes increase phlegm [3].
Ensure they are properly washed. Limit intake only if you notice a direct, immediate, and consistent increase in coughing after eating them.
6. Mangoes
The Myth: Mangoes increase phlegm, especially when eaten chilled or with cold milk.
The Fact: Mangoes are packed with Vitamin A and Vitamin C, both vital for immune function [2]. The sweetness may be linked to the perception of increased phlegm by some, but the fruit itself does not physiologically increase mucus production. Any fruit or dairy product consumed cold may temporarily worsen the feeling of congestion [4].
Eat mangoes at room temperature and in moderation. Avoid combining them with cold milk, which is also a common irritant for people with throat sensitivity.
7. Pears
The Myth: Pears, considered “cooling” in traditional practices, worsen irritation.
The Fact: Pears are a good source of soluble fiber and water, promoting gut health, which is linked to immune function. The “cooling” terminology is not part of modern clinical nutrition.
Pears are generally soothing and safe. They can be consumed raw or cooked (e.g., stewed), which makes them even easier on a sore throat.
8. Papaya
The Myth: Its cooling nature increases throat sensitivity.
The Fact: Papaya contains papain, an enzyme that aids digestion, which can be beneficial when your body is under stress. Like most fruits, it provides key vitamins and hydration.
If you feel increased sensitivity, try eating it with a dash of black pepper (a mild decongestant in traditional practice) or consume it at room temperature.
Key Takeaway
During a cough or cold, the focus should be on nutrient intake, hydration, and avoiding highly processed foods, sugary drinks, and alcohol. Most fruits are highly beneficial. The primary reason to limit a few—like citrus or pineapple—is only if their acidity causes temporary, localized irritation to an already inflamed throat. You do not need to avoid fruits. Instead, choose gentle, room-temperature, and hydrating options to support your body’s recovery.
FAQs
Which fruits should be moderated during a cough and cold?
Citrus fruits like oranges and pineapples may be moderated if their acidity causes throat irritation, not because they increase mucus production.
What foods should I avoid when recovering from a cold?
Fried and high-fat foods (which can suppress immunity and delay gastric emptying), excessive dairy (which may thicken existing mucus), and high-sugar, processed foods (which can promote inflammation) should be limited during a cold.
Does eating fruit prevent colds?
Eating a diet rich in fruits that provide Vitamin C, Vitamin A, and Zinc can support a strong immune system and reduce the severity or duration of colds [2]. However, no food can entirely prevent a cold.
Is a banana good for a cough?
Yes, bananas are highly recommended. They are soft, soothing, and easy to digest, making them one of the best foods for a sore throat and cough [3].
Is mango good for cough and cold?
Mangoes are rich in Vitamin C and are beneficial for immunity. They are safe to eat, but it is best to consume them at room temperature and in moderation to avoid the discomfort that some people associate with sweet or chilled foods [4].
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider (specifically a doctor) for personalized guidance before making significant changes to your diet while sick.
References
[1] Centers for Disease Control and Prevention. (2024, May 16). About Common Cold. Common Cold. https://www.cdc.gov/common-cold/about/index.html
[2] KS, S. K. (n.d.). CATCHING THE COMMON COLD. Retrieved September 12, 2025, from https://publications.azimpremjiuniversity.edu.in/5723/1/6FF.%20Ask%20A%20Question_Cold.pdf
[3] Miles, E. A., & Calder, P. C. (2021). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in Immunology, 12. https://doi.org/10.3389/fimmu.2021.712608
[4] Sarma, P. P., Gurumayum, N., Verma, A. K., & Devi, R. (2021). A pharmacological perspective of banana: implications relating to therapeutic benefits and molecular docking. Food & Function, 12(11), 4749–4767. https://doi.org/10.1039/d1fo00477h
[5] Peixoto, D. M., Rizzo, J. A., Schor, D., Silva, A. R., Oliveira, D. C. de, Solé, D., & Sarinho, E. (2016). Use of honey associated with Ananas comosus (Bromelin) in the treatment of acute irritative cough. Revista Paulista de Pediatria (English Edition), 34(4), 412–417. https://doi.org/10.1016/j.rppede.2016.04.002