Can I Drink Milk While Having Colds? Separating Fact from Myth

November 22, 2025 •

4 min read

Contrary to popular belief dating back decades, scientific evidence shows that drinking milk does not increase mucus production when you have a cold. For most people, it is perfectly safe and can even be beneficial to drink milk while having colds.

Quick Summary

It is generally safe to drink milk with a cold, as research confirms it does not increase mucus production. The perceived thickening is a sensory effect, not a physical increase in phlegm.

Key Points

Myth vs. Reality: The belief that milk increases mucus production during a cold is a widely debunked myth, not supported by scientific evidence.
Sensory Illusion: The creamy texture of milk can create a temporary sensation of thickened phlegm in your throat, but it does not cause your body to produce more mucus.
Stay Hydrated: Staying hydrated is crucial when sick, and milk is a good source of fluids and nutrients like calcium and protein.
Soothing Effect: Warm milk or cold dairy products like yogurt and ice cream can be very soothing for a sore throat.
Listen to Your Body: If you feel uncomfortable drinking milk due to its texture or have a pre-existing lactose intolerance, it's perfectly fine to avoid it.
Consider Alternatives: Other hydrating fluids like water, herbal tea, or broth are also excellent choices for managing cold symptoms.

The Origins of the Myth

The idea that drinking milk while sick leads to increased mucus and congestion is a long-standing myth, perpetuated for centuries. In fact, it was famously promoted by pediatrician Dr. Benjamin Spock in his 1946 book Baby and Child Care, even though it was not based on scientific evidence. This advice, though misguided, had a significant impact on generations of parents and healthcare practitioners, cementing the belief in popular culture.

The Milk and Mucus Myth Debunked

Extensive scientific research has refuted the claim that milk consumption increases mucus production in the respiratory tract. Numerous studies, including controlled trials, have shown no statistically significant association between drinking milk and increased nasal secretions or congestion.

The Scientific Findings

No Link to Secretions: A 1990 randomized controlled trial in the American Review of Respiratory Disease involved adults challenged with the rhinovirus (a common cold virus). Researchers found no difference in the amount of mucus produced in the group that drank milk versus the group that did not.
Placebo Effect: A subsequent study from 1993 compared cow's milk with a soy-based placebo beverage. The results indicated that participants who believed milk caused mucus reported similar sensations of a coated mouth or throat when consuming either beverage. This highlights the strong psychological component of the belief.
Texture, Not Production: The perception of thickened phlegm is a sensory effect, not a physiological one. Milk is an emulsion, and its creamy texture can temporarily interact with saliva, creating a feeling of a thicker coating in the mouth and throat. This can feel more noticeable and irritating when you are already congested.

The Benefits of Dairy During a Cold

For most people without a dairy sensitivity, milk and other dairy products can be beneficial when sick. Staying hydrated is crucial for managing cold symptoms, and milk contributes to your daily fluid intake. Dairy also provides essential nutrients that are important for recovery, including protein, calcium, and vitamins A and D.

Soothing Properties

Sore Throat Relief: Cold items like ice cream or yogurt can help soothe a sore throat.
Comforting Warmth: A warm glass of milk can be a comforting and gentle drink when you feel unwell.

Personal Considerations and Alternatives

While the milk-and-mucus myth is false for the general population, there are personal factors to consider. If you have a dairy intolerance or a genuine milk allergy, consuming dairy can cause digestive issues or other adverse reactions that may worsen your overall discomfort.

If you find that drinking milk makes you feel more uncomfortable, regardless of the science, you should listen to your body and opt for alternatives. For some, the texture of milk during a cold is simply an unpleasant sensation.

Comparison of Fluids When You Have a Cold


Fluid Type	Effect on Cold Symptoms	Key Benefits	Considerations
Cow's Milk	No increase in mucus; may feel thicker due to texture.	Hydrating, nutrient-rich (calcium, vitamin D), soothing for sore throat.	May feel uncomfortable for some; avoid if intolerant or allergic.
Water	Essential for hydration, thins mucus.	Keeps body functioning optimally, helps flush out toxins.	Lacks calories and nutrients if appetite is poor.
Herbal Tea	Provides hydration and warmth; soothing for throat.	Can have anti-inflammatory or antioxidant properties (e.g., cinnamon, ginger).	Ensure it is non-caffeinated to avoid dehydration.
Broths/Soups	Soothing and hydrating; steam helps loosen congestion.	Provides electrolytes and nutrients when appetite is low.	Opt for low-sodium versions to avoid excess salt.

Conclusion

For the vast majority of people, the answer to "can I drink milk while having colds?" is yes. The long-held belief that milk increases mucus is a myth unsupported by scientific evidence, with studies showing no link between dairy consumption and increased respiratory secretions. The unpleasant sensation some people experience is a temporary textural effect, not a sign of worsened congestion. Milk is a hydrating and nutritious option that can even be soothing for a sore throat. However, individuals with a dairy intolerance or allergy should avoid it. Ultimately, listening to your body and choosing what feels comfortable is the best approach when you are under the weather. For more information on food allergies and intolerances, you can consult reliable sources like the Cleveland Clinic(https://my.clevelandclinic.org/health/diseases/11315-milk-allergy).

A Note on Raw Milk

It is important to note that all advice regarding milk applies to pasteurized milk. The FDA and other health organizations strongly advise against consuming unpasteurized, or raw, milk, as it can contain dangerous bacteria that cause foodborne illnesses.

Final Takeaway: Don't let a decades-old myth prevent you from consuming a hydrating and nutritious beverage during your cold. Choose what feels right for your body, and prioritize rest and hydration for a speedier recovery.

Frequently Asked Questions

No, scientific research has consistently shown that milk does not cause the body to produce more mucus. The sensation of thicker phlegm is a sensory effect from milk's texture, not an increase in production.

The creamy consistency of milk interacts with saliva to create a temporary feeling of a thicker coating in the mouth and throat. This is a normal sensory effect, not a sign of increased mucus.

Yes, a warm glass of milk with honey can be very soothing for a sore throat and provides comfort and hydration while you are sick. The soothing effect comes from the warmth and the coating sensation, not from any mythic properties.

If milk isn't for you, other excellent choices include water, clear broths, herbal teas (like chamomile or ginger), and warm lemon water with honey.

Yes, milk provides hydration and contains important nutrients like calcium, protein, and vitamins A and D, which can help support your body while it fights off a cold.

Yes, it is generally safe for children to drink milk during a cold. As with adults, hydration is key, and milk can contribute to their fluid intake and provide necessary nutrients.

If you have lactose intolerance, consuming dairy can cause digestive issues like bloating or diarrhea. In this case, it is best to avoid milk and other lactose-containing products while you are sick to avoid additional discomfort.

Yes, cold dairy products like frozen yogurt, ice cream, or a fruit and yogurt smoothie can be very soothing for a sore throat and provide calories and nutrients when your appetite is low.