What Food to Eat to Recover From a Cold?

December 22, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), adults typically experience two to three colds each year. Knowing what food to eat to recover from a cold can make a significant difference in managing symptoms and supporting your body's immune response to get you back on your feet faster.

Quick Summary

Immune-supporting foods can help reduce the severity and duration of cold symptoms. Prioritize hydrating broths, antioxidant-rich fruits and vegetables, and protein to aid recovery and restore your strength.

Key Points

Stay Hydrated: Drink plenty of fluids, especially warm liquids like broths and herbal teas, to soothe a sore throat and thin mucus.
Embrace Immune Boosters: Incorporate foods rich in Vitamins C, A, E, and Zinc, such as citrus fruits, leafy greens, and garlic, to strengthen your immune response.
Soothe with Honey and Ginger: Use honey as a natural cough suppressant and ginger to help with nausea and inflammation.
Prioritize Gut Health: Consume fermented foods like yogurt or kefir to introduce beneficial probiotics that support your immune system.
Choose Bland Foods for Nausea: If you have an upset stomach, rely on easily digestible options like bananas, rice, or oatmeal to get essential nutrients.
Focus on Protein: Eat lean protein sources like chicken or salmon to provide the body with the building blocks it needs for recovery.
Listen to Your Body: Don't force yourself to eat heavy meals if you have no appetite; focus on hydration and light, frequent snacks instead.

Hydrating Broths and Nourishing Soups

When you're sick, hydration is important, and warm liquids like broth and soup can help loosen congestion and replenish fluids. Chicken soup is a classic choice, providing electrolytes, protein, and fluids crucial for recovery. It may even have a mild anti-inflammatory effect. Adding extra vegetables and spices can provide additional nutrients.

Soups and Broths to Try

Classic Chicken Noodle Soup: Offers protein, carbs, and vitamins.
Bone Broth: Soothing, easy to digest, and rich in collagen and amino acids.
Ginger and Carrot Soup: Ginger is anti-inflammatory, and carrots provide Vitamin A.
Vegetable and Lentil Soup: A plant-based option with fiber, vitamins, and minerals.

Immune-Boosting Fruits and Vegetables

Consuming a variety of fruits and vegetables supplies your immune system with antioxidants and vitamins to fight infection. These foods are packed with Vitamin C, A, E, and zinc, all vital for a strong immune response.

Powerhouse Fruits and Vegetables

Citrus Fruits: Rich in Vitamin C, which may reduce cold duration.
Berries: High in antioxidants with anti-inflammatory and antiviral effects.
Leafy Greens: Good sources of Vitamins C, E, and zinc, supporting immune function.
Garlic: Known for antiviral and antibacterial properties.
Ginger: Helps with nausea and soothes cold symptoms.

Fermented and Easily Digestible Foods

Supporting gut health, where much of your immune system resides, is important during cold recovery. Probiotic-rich foods can promote beneficial bacteria. If you have nausea or low appetite, bland, easily digestible foods help ensure nutrient intake.

Options for Gut Health and Upset Stomachs

Yogurt: Contains probiotics that may reduce cold duration and severity.
Oatmeal: A bland, easy-to-eat source of calories and nutrients.
Bananas: Easy to digest and rich in potassium to replenish electrolytes.
Honey: A natural cough suppressant and sore throat soother with antimicrobial properties.
Salmon: Provides easy-to-digest protein and anti-inflammatory omega-3 fatty acids.

Comparative Look at Cold Recovery Foods


Food Category	Key Benefits	Best For...	What to Avoid
Hydrating Broths & Soups	Replenishes fluids and electrolytes, soothes congestion	Dehydration, sore throat, general malaise	Excessively salty or creamy canned varieties with artificial ingredients.
Immune-Boosting Fruits & Veggies	Provides essential vitamins and antioxidants to support the immune system	Boosting immunity, reducing inflammation	Sugary fruit juices (opt for whole fruit), heavy dressings on salads.
Fermented Foods	Supports gut health with probiotics, which boosts overall immunity	Gut health, faster recovery	Excessively sugary or artificial versions; stick to plain yogurt or kefir.
Easily Digestible Foods	Offers nutrients and energy without irritating a sensitive stomach	Nausea, low appetite, stomach upset	Greasy, fried, or spicy foods that can worsen symptoms.

Conclusion: Fuel Your Recovery Intentionally

Making mindful food choices when you have a cold can support your body's healing. Focus on hydration with warm liquids, consume immune-boosting fruits and vegetables, and choose easily digestible options. By eating nutrient-dense foods and resting, you can potentially shorten the duration and severity of your cold symptoms.

Note: While these foods can aid in recovery, they are not a substitute for medical advice. If your symptoms are severe or persistent, consult a healthcare professional. For additional healthy recipes to incorporate into your recovery, consider visiting BBC Good Food's cold-busting recipes.

Frequently Asked Questions

Chicken soup provides fluid and electrolytes to prevent dehydration, while the warmth of the broth can help clear nasal passages. It also contains protein and other nutrients that support immune function.

While Vitamin C won't cure a cold, studies suggest that regular intake may slightly reduce the duration and severity of symptoms. Citrus fruits, berries, and leafy greens are excellent sources.

For most people, dairy does not increase mucus production. However, if you find that dairy exacerbates your symptoms, you can opt for probiotic-rich yogurt, which can benefit gut health and immunity, or choose lactose-free options.

If you are not a tea drinker, coconut water is an excellent alternative. It is rich in electrolytes and provides a bit of natural sugar for energy.

No, this is a myth. Eating when you have a cold can actually encourage the production of immune cells that fight the virus. Instead of starving, focus on light, easy-to-digest, nutrient-rich foods.

Yes, spicy foods containing capsaicin, such as chili peppers, can act as a natural decongestant and help clear stuffy nasal passages.

Focus on staying hydrated with fluids like water, broth, and herbal tea. It's more important to prevent dehydration than to force yourself to eat solid food when you have no appetite.