Understanding What to Eat to Recover from Long COVID

October 11, 2025 •

4 min read

Approximately 6% of people who experience a COVID-19 infection develop long COVID, with persistent symptoms that can be debilitating. Understanding what to eat to recover from long COVID is a crucial aspect of managing symptoms like fatigue, brain fog, and inflammation, as diet can directly influence the body's healing processes.

Quick Summary

This nutritional guide details dietary strategies for long COVID recovery, focusing on anti-inflammatory and energy-boosting foods, supporting gut health, and staying hydrated. It offers practical advice for managing common symptoms like appetite changes and fatigue.

Key Points

Embrace an Anti-Inflammatory Diet: A Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, can help combat persistent inflammation.
Boost Your Gut Health: Incorporate prebiotics (onions, garlic) and probiotics (yogurt, kefir) to restore balance to your gut microbiome and improve immunity.
Prioritize Protein and Complex Carbs: High-quality protein and low-glycemic whole grains are essential for rebuilding muscle, restoring energy, and stabilizing blood sugar levels.
Stay Hydrated and Replenish Nutrients: Drink plenty of water and consume water-rich foods and broths, while focusing on nutrient-dense items to combat fatigue and fluid loss.
Manage Taste and Appetite Changes: Eat smaller, more frequent meals and experiment with strong flavors and textures to overcome appetite loss or altered taste/smell.
Limit Processed and Sugary Foods: Avoid highly processed foods, excess sugar, and saturated fats, as they can exacerbate inflammation.

The Role of Nutrition in Long COVID Recovery

Long COVID, also known as Post-Acute Sequelae of SARS-CoV-2 (PASC), affects a significant portion of individuals months after their initial infection. Symptoms can range from profound fatigue and brain fog to cardiovascular and gastrointestinal issues, often linked to ongoing inflammation and imbalances in the gut microbiome. While there is no single cure, a strategic, anti-inflammatory diet can be a powerful tool to support the body's natural recovery mechanisms. A balanced intake of protein, healthy fats, complex carbohydrates, and micronutrients is vital for rebuilding tissues, restoring energy levels, and modulating the immune response.

Prioritizing an Anti-Inflammatory Diet

Chronic, low-grade inflammation is a hallmark of long COVID. The Mediterranean diet is often recommended for its anti-inflammatory properties, focusing on whole, unprocessed foods and healthy fats. This dietary pattern emphasizes fruits, vegetables, whole grains, nuts, seeds, and legumes, with moderate consumption of fish and poultry, and limited intake of red meat and added sugars.

Foods to include in your anti-inflammatory diet:

Fruits and Vegetables: Berries, leafy greens (spinach, kale), broccoli, peppers, and tomatoes are rich in antioxidants and vitamins.
Healthy Fats: Omega-3 fatty acids found in oily fish (salmon, mackerel), walnuts, and flaxseeds can help modulate inflammation and support brain health. Extra-virgin olive oil is another excellent source of monounsaturated fats.
Whole Grains: Oats, quinoa, and brown rice are low-glycemic sources of energy that help prevent blood sugar spikes and subsequent inflammatory responses.
Legumes: Lentils, beans, and chickpeas provide fiber and plant-based protein.
Herbs and Spices: Turmeric, ginger, and garlic possess natural anti-inflammatory compounds.

Supporting Your Gut Health and Microbiome

The gut microbiome plays a significant role in immunity, and long COVID can lead to imbalances in gut bacteria. A healthy, diverse microbiome can help improve gut barrier integrity and reduce inflammation.

Prebiotic Foods: These foods act as fuel for beneficial gut bacteria. Good sources include garlic, onions, leeks, bananas, and asparagus.
Probiotic Foods: These introduce beneficial bacteria directly to your gut. Examples include unsweetened yogurt, kefir, sauerkraut, kimchi, and kombucha.
Fermentable Fiber: Found in legumes, fruits, vegetables, and whole grains, fermentable fiber is converted by gut bacteria into anti-inflammatory compounds like short-chain fatty acids.
Bone Broth: High in the amino acid glutamine, which supports the repair of the intestinal lining.

Beating Fatigue and Brain Fog

Lingering fatigue and cognitive dysfunction are among the most common long COVID symptoms. Specific nutrients are essential for energy production and cognitive function.

High-Quality Protein: Protein is crucial for muscle repair and general recovery, especially for those experiencing muscle weakness. Include lean meats, poultry, fish, eggs, beans, nuts, and seeds in your diet.
B Vitamins: The entire B-vitamin complex (B1, B2, B3, B5, B6, B12, folate) is necessary for energy metabolism and neurological function. Found in whole grains, legumes, eggs, and leafy greens.
Magnesium: This mineral supports muscle and nerve function and may help reduce tiredness. Include nuts, seeds, leafy greens, and whole grains in your meals.
Stay Hydrated: Dehydration can exacerbate fatigue and other symptoms. Aim for 8-10 glasses of water daily. Broths and water-rich foods like watermelon and cucumbers also contribute to fluid intake.

Managing Taste and Appetite Changes

Long COVID can severely impact appetite and alter taste and smell. This can make it difficult to get adequate nutrition. Here are some strategies:

Eat Small, Frequent Meals: Consuming smaller portions throughout the day can feel less overwhelming than three large meals.
Experiment with Flavors and Temperatures: Add strong, fresh flavors like herbs, spices, mustard, or citrus if food tastes bland. If you experience a metallic taste, try using plastic cutlery.
Focus on Nutrient-Dense Snacks: High-calorie, high-protein snacks like Greek yogurt with nuts, smoothies with protein powder, or avocado toast can help maintain calorie and protein intake.

Comparison of Anti-Inflammatory vs. Pro-Inflammatory Foods


Food Type	Anti-Inflammatory (Include)	Pro-Inflammatory (Limit/Avoid)
Carbohydrates	Whole grains (oats, brown rice), fruits, vegetables, legumes	Refined carbohydrates (white bread, pasta), sugary cereals, pastries
Fats	Omega-3 rich fish, olive oil, nuts, seeds	Trans fats (fried foods, baked goods), excess omega-6 (some vegetable oils)
Proteins	Lean poultry, fish, eggs, beans, legumes, nuts	Processed meats (salami, bacon, hot dogs), red meat in large amounts
Dairy	Unsweetened yogurt, kefir, low-fat cheese	Processed cheeses, some full-fat dairy for those with sensitivities
Beverages	Water, green tea, diluted fruit juices, broth	Sugary drinks (soda, sweetened juices), excessive alcohol

Lifestyle Considerations Beyond Diet

While nutrition is a cornerstone of recovery, it works best alongside other supportive measures. Gentle exercise, such as walking or seated stretches, can improve muscle function and circulation without causing post-exertional malaise. Adequate sleep is also critical for healing and immune function. Managing stress through mindfulness, meditation, or counseling can also help, as stress exacerbates inflammation. Always consult a healthcare provider before making significant dietary or lifestyle changes. The National Institutes of Health (NIH) offers valuable information on long COVID research and patient resources.

Conclusion

Recovering from long COVID is a complex journey, and a targeted, nutrient-dense diet can provide crucial support. By focusing on anti-inflammatory foods, supporting your gut microbiome, and prioritizing specific nutrients for energy and cognitive health, you can help your body fight persistent symptoms. Personalized approaches are essential, so pay close attention to your body's signals and consider consulting a registered dietitian or healthcare provider. While not a cure, a mindful nutritional strategy, coupled with gentle exercise and rest, offers a proactive way to reclaim your health and vitality after a long battle with the virus. The Mediterranean dietary pattern provides a well-rounded and sustainable template for this healing process.

Frequently Asked Questions

Some individuals with long COVID have considered low histamine diets, but current evidence does not prove it is effective for most people. The diet is restrictive and can be difficult to follow, especially with fatigue. A balanced Mediterranean-style diet is generally considered a healthier and more sustainable approach.

High-quality protein from both plant and animal sources is recommended. Good options include lean chicken, fish, eggs, beans, lentils, nuts, and seeds. Protein is vital for repairing muscle tissue and maintaining energy levels.

To increase energy, focus on eating smaller, more frequent meals to maintain steady blood glucose levels. Opt for low-glycemic index carbohydrates like whole grains, fruits, and vegetables, and ensure adequate intake of B vitamins and magnesium.

You should limit or avoid ultra-processed foods, refined carbohydrates, high amounts of added sugar, saturated fats, and alcohol, as these can promote inflammation in the body. Some individuals may also find that certain foods exacerbate gastrointestinal issues.

To cope with changes in taste and smell, try adding strong flavorings like herbs, spices, citrus, or mustard to your food. Experiment with different textures and temperatures. Using plastic cutlery may help if you experience a metallic taste.

While some supplements like Vitamin D, C, and Zinc are being studied, evidence is still preliminary. For most people, a balanced diet provides the necessary nutrients. If considering supplements, it is crucial to consult a healthcare provider, as high doses of certain vitamins can be harmful.

Hydration is vital, especially if you experience fever, diarrhea, or fatigue. Drink 8-10 glasses of water daily and include fluids with electrolytes like broth or diluted juices if needed. Staying well-hydrated supports overall body function and helps manage fatigue.