Is it OK to eat apples when you have a cold?

January 10, 2026 •

4 min read

According to a 2016 review of studies, vitamin C may help reduce the duration and severity of the common cold, and apples contain this essential nutrient. This makes them a safe and potentially beneficial food choice when you are feeling under the weather. However, the way you consume them can impact their soothing properties.

Quick Summary

It is generally safe and beneficial to eat apples during a cold, provided they are prepared appropriately. Apples offer hydrating fluids, immune-boosting vitamins, and soothing soluble fiber. Warm, cooked preparations like applesauce or compote are often gentler on a sore throat than a raw, cold apple.

Key Points

Immune Support: Apples contain vitamins and antioxidants like vitamin C and quercetin, which can help support your immune system and potentially reduce the severity of cold symptoms.
Hydration: With their high water content, apples help you stay hydrated, which is crucial for flushing out illness and recovering quickly.
Soothes Sore Throats: Cooked apples, such as in applesauce or baked, are soft and gentle on a sensitive or sore throat, unlike a cold, crisp, raw apple.
Aids Digestion: The soluble fiber pectin in apples is easy to digest and can help regulate a sensitive stomach, whether you're experiencing diarrhea or constipation.
BRAT Diet Component: Applesauce is part of the BRAT diet (Bananas, Rice, Applesauce, Toast), often recommended for those with an upset stomach or nausea during an illness.

Why Apples Are Good for You When Sick

When you're battling a cold, your body is working hard to fight off the infection, making proper nutrition crucial for a swift recovery. While some fruits can irritate a sore throat, apples are generally a safe and gentle option. Their nutritional profile offers several benefits that can aid your body during illness.

Immune-Boosting Nutrients

Apples are a good source of antioxidants, such as quercetin, and vitamin C, both of which support immune function. Vitamin C is well-documented for its role in fighting off infections and can potentially reduce the length and severity of cold symptoms. Quercetin, a flavonoid also found in apples, is a potent antioxidant with anti-inflammatory effects that can help calm inflammation in your airways.

Hydration and Soothing Properties

Staying hydrated is one of the most important things you can do when you have a cold. Apples are high in water content, helping to keep you hydrated, especially if you have a fever. For a sore throat, consuming warm or cooked apple variations can be particularly soothing. A chilled, crisp apple might feel uncomfortable, but a warm baked apple or applesauce can be gentle on your irritated throat.

Digestive Benefits

Apples contain a type of soluble fiber called pectin, which is known for its gentle effect on the digestive system. When you're sick, your appetite and digestion can be sensitive. Pectin can be particularly helpful for regulating bowel movements, addressing both diarrhea and constipation that can sometimes accompany illness. It forms a gel in the digestive tract, which helps to both soften and firm up stools as needed.

Raw vs. Cooked Apples: A Comparative Guide

Choosing between a raw or cooked apple when you have a cold depends on your specific symptoms and what feels best for your body. Here is a comparison to help you decide:


Feature	Raw Apple	Cooked Apple (e.g., Applesauce, Baked)
Gentleness on Throat	Can be abrasive, especially if a throat is very sore.	Soft texture is soothing for irritated throats.
Digestive Ease	High fiber content can be a bit heavy for a sensitive stomach.	Easier to digest, ideal for when your digestive system feels sluggish.
Nutrient Absorption	Contains higher levels of some heat-sensitive nutrients.	Cooking can preserve many nutrients while making them more bioavailable.
Hydration	Provides hydrating fluids.	Offers hydration, especially if prepared with added water.
Preparation Effort	No preparation needed.	Requires a few minutes of cooking, baking, or simmering.

For a sore or phlegmy throat, a warm, cooked apple is generally a better choice, as it is less likely to cause irritation. For a dry cough, the hydrating properties of a raw apple might be more beneficial, but it's important to listen to your body and what feels most comfortable.

Practical Ways to Incorporate Apples Into Your Sick-Day Diet

If you have a cold, here are some easy and comforting ways to enjoy apples:

Warm Applesauce: Opt for homemade or low-sugar store-bought varieties. You can warm it slightly to make it even more soothing for your throat.
Baked Apples: Core an apple, fill the center with cinnamon and a touch of honey, and bake until soft. This creates a warm, comforting, and easy-to-digest treat.
Apple and Ginger Tea: Simmer apple slices with fresh ginger and water to create a soothing tea. Ginger's anti-inflammatory properties can help reduce congestion.
Stewed Apples with Cinnamon: Gently cook chopped apples with a sprinkle of cinnamon until they become soft. This is an excellent way to prepare apples for a sensitive stomach.
BRAT Diet: Applesauce is a key component of the BRAT diet (Bananas, Rice, Applesauce, Toast), which is often recommended for sensitive stomachs or nausea.

Foods to Avoid When You Have a Cold

While apples are generally safe, some foods and beverages can exacerbate cold symptoms and should be avoided or consumed in moderation:

Spicy Foods: While some people believe capsaicin can clear congestion, it can also cause an upset stomach, which is the last thing you need when you're already sick.
Excessive Sugar: Processed foods high in sugar can contribute to inflammation, which can prolong or worsen cold symptoms.
Alcohol and Caffeine: Both are dehydrating and can interfere with sleep, which is essential for recovery.
Fried Foods: Oily, heavy foods can be difficult to digest and put extra strain on your system.
Certain Dairy Products: The claim that dairy increases mucus is a myth. The sensation comes from the texture coating the mouth. However, if you find it personally bothersome, consider limiting intake.

Conclusion

Yes, it is perfectly fine to eat apples when you have a cold, and doing so can even be beneficial for your recovery. They offer immune-supporting vitamins and antioxidants, provide essential hydration, and their soluble fiber is gentle on the digestive system. The key is to listen to your body and consider the preparation method. For a sore or phlegmy throat, warm, cooked apples like applesauce are often the most soothing option. For a dry cough, a raw apple can be hydrating. By incorporating apples wisely and avoiding potentially irritating foods, you can provide your body with the nutrients it needs to get back on its feet. Remember to stay hydrated with plenty of fluids and get adequate rest for the fastest possible recovery.

Optional Link

For more information on dietary choices during a cold, you can consult a reputable source like the National Institutes of Health.

Frequently Asked Questions

Yes, you can, but it may not be the most soothing option, especially for a sore or phlegmy throat. A warm, cooked apple, like baked or in applesauce, is often gentler on irritated tissues.

Yes, applesauce is an excellent choice. It’s easy to digest, soft on a sore throat, and provides hydration and beneficial nutrients like antioxidants and vitamin C.

Apples can help soothe a dry cough by providing hydration. Warm, cooked apples, perhaps with a little honey, can be especially comforting for an irritated throat.

There is no scientific evidence to support the myth that apples, or any fruit, increase mucus production. Any effect on phlegm is likely related to personal sensitivity or the fruit's temperature.

Apples contain vitamin C and potent antioxidants like quercetin. These compounds support your immune system and help reduce inflammation, which can aid in recovery.

You don't have to, but peeling can make the apple even easier to digest, especially for a sensitive stomach. Many nutrients are in the peel, so cooking the apple with the peel is a good compromise.

A whole, cooked apple is generally better than juice, as it retains beneficial fiber like pectin. Warm apple juice can be soothing and hydrating, but whole apples offer more comprehensive nutrition.