• Common Cold
• Nutrition

What to Eat When You Have a Cold: Top Foods for Fast Recovery

Medically reviewed and edited by Kathleen Tidwell, FNP-C

If you’re among the average American adults who catch two to four colds annually, you’ll understand the struggle of dealing with those pesky symptoms.

Whether it’s battling a runny nose, soothing a sore throat, or just trying to get a decent night’s rest, everyone wishes there was a way to shorten their cold or flu — and maybe there is.

When a cold hits, your diet could be your best ally, so choose your meals wisely. Also known as an upper respiratory tract infection (URTI), a cold can be alleviated by nutrient-rich foods that support recovery.

In this article, we’ll explore the best nutritious foods for fighting cold symptoms, boosting your immune system, and promoting faster healing.

How Can I Speed up My Cold Recovery?

The common cold spares no one, striking more often during the fall and winter but remaining a year-round threat. 

According to the Centers for Disease Control and Prevention (CDC), cold symptoms peak on the second or third day and can last 10 to 14 days. Since colds and flu are viral, antibiotics won’t help. 

Listed below are a few ways to decrease the severity of your cold symptoms and kick-start your recovery:

Prioritize rest

Rest is crucial for recovering from colds and flu, allowing your body to fight off infections without the added stress of daily activities. 

Research shows that not getting enough sleep (at least 7-9 hours per night are advised) increases your risk of developing infections. 

You should also avoid intense exercise or strenuous activity for the first few days of a cold, as this adds unnecessary strain to your already weakened body and immune system.

Use a humidifier

Nasal congestion can be painful and it’s a common cold symptom caused by inflamed and swollen nasal passages. 

Using a humidifier to moisten the air can help thin and loosen the mucus, easing the blockage. Additionally, it provides relief from the discomfort of a dry nose or throat.

Gargle with salt

Gargling with salt water is beneficial as it alleviates several cold symptoms. It helps wash out the inflamed throat and remove infected cells. 

Research shows that a salt water rinse eases pain by reducing the viral load in the throat. 

One study in Japan also showed that gargling with salt water helps prevent upper respiratory tract infections.

Use OTC remedies

As mentioned, antibiotics will not help your cold go away faster. However, you can use over-the-counter medication to manage your symptoms. 

Speak to your local pharmacist about your sore throat, fever, headache, body aches, or any other symptoms, and they can recommend treatments that address your specific needs.

Focus on hydration

Staying hydrated is important, as fluid intake helps our organs function properly to fight off and eliminate illness. 

Many people believe that sports or energy drinks help with recovery from colds and flu, but their primary benefit is hydrating the body faster than water. These drinks contain electrolytes, vitamins, and minerals, which help the body rehydrate more efficiently.

Eat well

Immune cells need nutrients to develop, function properly, and protect us from infections. 

Eating well‌ gives your body and immune system a better chance of fighting off illnesses. Just remember, you should always aim to eat a balanced diet and not merely focus on proper nutrition when you get sick.

What Should I Eat If I Have a Cold?

As mentioned above, consistently eating a healthy and balanced diet should be a lifestyle, as it helps prevent illness and promotes faster recovery. 

While some vitamins can alleviate symptoms, they won’t significantly speed up recovery if you haven’t maintained a good diet prior to falling ill.

What are the Best Foods and Drinks for Colds?

The following foods can be included in your diet when you’re sick. These options are rich in vitamins and minerals essential for recovery. 

We’ve also included suggestions on how to prepare and consume these foods to make them more appealing when you’re not feeling well.

Fruits and vegetables

Fruits and vegetables provide many essential nutrients that support the immune system. Eating a balanced diet can improve your immune responses and keep you healthy year-round. 

Bear in mind that you should take any medication prescribed by your doctor and not rely exclusively on foods for the treatment of a cold.

Below, we’ve listed a few of the top foods to eat when you’re sick. For more in-depth information on proper nutrition, schedule an appointment with your doctor or dietician. 

Citrus fruits and cherries

Citrus fruits and cherries are high in vitamin C and can protect you against the common cold or help you recover if you’re already sick. 

Once you’ve peeled the citrus fruit, you can eat them as is, or mix them into smoothies or yogurt. Frozen fruit can be blended into refreshing fruit juices, and the cold temperature of these beverages can help soothe a sore throat.

Lemon slices can be added to your tea or plain hot water before bedtime. Adding honey to your lemon water creates an elixir that provides relief from coughing.

Bananas

Bananas are a great source of magnesium, vitamin B, and potassium, which assist in cardiovascular health. 

They can be enjoyed fresh, or used in baked pastries, yogurt or fruit salads, or bran and cereal. 

For example, try banana bread, banana oats, banana muffins, or banana cake. Some of these sweet treats can also boost your mood, which in turn, can improve your immune health.

Carrots, garlic, bell peppers and spinach

Carrots, garlic, and spinach are all rich in vitamin C, with garlic also providing vitamin B6 and manganese. Here’s how to eat and prepare these nutrient-rich foods:

• Carrots: Can be eaten raw, cooked (soft), in soups, or in a garden salad.

• Spinach: Can be wilted and added to scrambled eggs and omelets, included in a smoothie, tossed in a salad, or added to your favorite meat dish.

• Garlic: As a herb, garlic can be enjoyed in soups, chicken and meat dishes, as well as on pizza — just be careful to avoid your favorite foods if you’re feeling nauseous.

• Bell peppers: Can be enjoyed in a salad or stuffed with pulled chicken and other vegetables.

Soups

Soups and broths are a great way to get a healthy dose of vitamins and adequate nutrition without having to prepare different meals. 

A variety of vegetables, meats, and other protein sources can be combined to create a nutrient-dense meal that is easy to eat. 

Chicken soup, in particular, has been used to treat colds and flu for centuries. Hot liquids, like soups, also help relieve nasal congestion, making you feel more comfortable while you recuperate.

Hot teas

Hot teas are especially popular during the colder months when we are more prone to infections like colds and flu. 

A soothing cuppa provides hydration and, with the addition of certain herbs, can help address some cold and flu symptoms. Hot teas also help with nasal decongestion. 

Next time you make yourself a cup of tea, consider adding some of the following ingredients:

• Honey: Its thick consistency coats the throat, providing temporary relief from a sore, scratchy throat, and it has antibacterial properties, too.

• Turmeric: Known for its anti-inflammatory properties and abundant antioxidants.

• Ginger root: Helps alleviate nausea, reduce inflammation, and soothe sore throats.

• Cinnamon: Aids in reducing inflammation, is high in antioxidants, and helps with indigestion and muscle soreness.

Chilies or spicy foods

Capsaicin – a compound found in chilies – acts as an anesthetic agent and assists in pain relief. It has also been shown to thin mucus and encourage nasal decongestion. 

Chilies and spices can be enjoyed in a variety of dishes, such as:

• Soups and broths

• Meat, seafood, or vegetable curries

Oatmeal

Oats are rich in immune-boosting elements like copper and iron. As a food with a warm, soft, and smooth texture, it can also soothe an irritated throat.

Here are some ways to enjoy oatmeal:

• Oatmeal bowl: Eat oatmeal with grated ginger root and a drizzle of honey.

• Cinnamon oats: Spice up cooked oats with cinnamon powder.

• Oat vegetable bowl: Cook your oats with pureed pumpkin, sweet potato, gem squash, and applesauce.

What Foods Should I Avoid Eating When I Have a Cold?

The food preferences of those suffering from a cold vary, but generally, it’s best to avoid foods that might aggravate a sore throat. Some people prefer to stick to liquids or soft, smooth foods. 

Crunchy and textured foods like potato chips, beef jerky, and nuts are often avoided to prevent discomfort.

Where Can You Learn More About Nutrition and Cold Recovery?

Do you take forever to recover from a cold? Are you struggling to keep your strength up when you’re sick? LifeMD can help.

A team of healthcare professionals can answer your questions about colds and flu, and give you the best nutritional advice to ensure your swift recovery. We can also provide prescriptions for medications to help you manage uncomfortable cold symptoms.

Make your appointment today to take control of your health — all from the comfort of your own home.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

Talk To A Doctor

How does LifeMD work?

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

Connect with a doctor now!

Join Now

Text

Call