What foods are good for long COVID-19?

November 12, 2025 •

6 min read

According to a comprehensive 2025 review of studies, dietary and nutritional strategies can potentially support long COVID-19 recovery by targeting inflammation and the gut microbiome. This makes understanding what foods are good for long COVID-19 a crucial part of managing persistent symptoms like fatigue and brain fog. By focusing on nutrient-rich whole foods, you can help support your body's healing process and improve overall well-being.

Quick Summary

Optimizing nutrition is a key strategy for managing long COVID symptoms. A balanced diet focusing on anti-inflammatory, protein-rich, and gut-supporting foods can help fuel the body and improve recovery outcomes.

Key Points

Anti-Inflammatory Focus: A diet rich in foods like fatty fish, berries, and leafy greens can help reduce chronic inflammation associated with long COVID.
Combat Fatigue with Protein: Lean proteins and complex carbohydrates provide the sustained energy needed to manage persistent fatigue and support muscle recovery.
Nourish Your Gut: Probiotics (yogurt, kefir) and prebiotics (onions, legumes) are essential for balancing the gut microbiome, which plays a major role in immune function.
Improve Brain Function: Omega-3s from oily fish and antioxidants from berries can help address cognitive issues like brain fog.
Stay Hydrated and Consistent: Drink plenty of water and eat smaller, more frequent meals to maintain stable energy and support bodily processes.
Avoid Processed Foods: Reduce intake of processed and sugary items that can increase inflammation and lead to energy fluctuations.

The Role of Nutrition in Long COVID Recovery

Long COVID, or Post-Acute COVID-19 Syndrome, presents a complex array of symptoms that can persist for months or even years. Underlying issues, including chronic inflammation, immune dysregulation, and gut microbiota imbalances, contribute to common complaints like fatigue, brain fog, and muscle aches. While there is no single cure, evidence shows that strategic nutritional choices can significantly influence these biological mechanisms and support recovery. An anti-inflammatory diet is a central strategy, as it can help calm the systemic inflammation associated with the condition. Supporting a healthy gut microbiome also plays a critical role, since approximately 70% of the immune system resides in the gut. By providing the body with the right fuel, individuals can bolster their immune system, increase energy levels, and enhance cognitive function. Proper hydration, alongside a focus on specific macronutrients and micronutrients, is fundamental to this approach.

Embracing an Anti-Inflammatory Diet

Inflammation is a key feature of long COVID, so adopting an anti-inflammatory eating pattern can be highly beneficial. The Mediterranean diet is a well-regarded model, emphasizing whole foods and minimizing processed items.

Foods to prioritize include:

Fatty Fish: Oily fish like salmon, mackerel, and sardines are rich in Omega-3 fatty acids, which have potent anti-inflammatory properties. Omega-3s also support brain health, which can aid with cognitive symptoms like brain fog.
Berries: Loaded with antioxidants called anthocyanins, berries such as blueberries, strawberries, and raspberries combat oxidative stress and inflammation.
Leafy Greens: Spinach, kale, and other dark leafy vegetables are packed with vitamins, minerals, and antioxidants that help reduce inflammation.
Nuts and Seeds: Almonds, walnuts, and flaxseeds provide healthy fats, fiber, and anti-inflammatory compounds.
Extra Virgin Olive Oil: A staple of the Mediterranean diet, EVOO contains monounsaturated fats and the anti-inflammatory compound oleocanthal.
Turmeric and Ginger: These spices contain powerful anti-inflammatory compounds, curcumin and gingerol, respectively.

Fueling Your Body: Protein and Complex Carbohydrates

Many individuals with long COVID experience muscle weakness and severe fatigue. A consistent intake of protein and energy-rich foods is vital to counter these effects.

Protein-rich foods: Include high-quality proteins like poultry, fish, eggs, and dairy, as well as plant-based sources like beans, lentils, nuts, and seeds. Protein is essential for rebuilding muscles and maintaining immune function.
Complex Carbohydrates: These provide sustained energy and help avoid the blood sugar spikes and crashes that can worsen fatigue. Good choices include whole grains such as oats, brown rice, wholemeal pasta, and starchy vegetables like sweet potatoes.

Supporting Gut Health with Probiotics and Prebiotics

An imbalance in the gut microbiome is common in long COVID patients and can impact both physical and psychological well-being. A focus on foods that support a healthy gut can help restore balance and reduce symptoms like gastrointestinal distress and fatigue.

Probiotic-rich foods: These contain beneficial live bacteria. Sources include natural unsweetened yogurt, kefir, sauerkraut, and kombucha.
Prebiotic-rich foods: These are high-fiber foods that act as fuel for good gut bacteria. Examples include onions, garlic, artichokes, and legumes.

Managing Specific Symptoms

For Fatigue: To combat ongoing tiredness, consider eating smaller, more frequent meals to maintain steady energy levels and avoid overwhelming the digestive system. Ensure adequate intake of B vitamins (found in meat, fish, eggs, and whole grains) and magnesium (found in pumpkin seeds, nuts, and leafy greens), which are crucial for energy production. For Brain Fog: Omega-3 fatty acids, especially DHA and EPA found in oily fish, are important for cognitive function and brain health. Berries and leafy greens also provide antioxidants that protect brain cells. Some supplements, like acetyl-L-carnitine, have shown promise in improving energy and reducing brain fog, though consultation with a healthcare provider is essential.

The Importance of Hydration

Staying properly hydrated is non-negotiable for recovery. Water is essential for transporting nutrients, regulating body temperature, and flushing out waste. Aim for at least 8–10 glasses of water per day, especially if you have experienced symptoms like fever or diarrhea. Herbal teas and water with added citrus slices are also good options.

Comparison of Dietary Choices for Long COVID

Conclusion

While a specific Long COVID diet plan does not exist, adopting a holistic approach focused on anti-inflammatory foods, adequate protein, and gut-supporting nutrients is a powerful strategy for managing symptoms and supporting recovery. Evidence consistently points to the benefits of a Mediterranean-style diet rich in plant-based whole foods. Individuals should listen to their body and make gradual changes, focusing on smaller, more frequent meals if appetite is low. For personalized guidance, particularly concerning supplements or specific symptom management, consulting a healthcare professional or registered dietitian is highly recommended. Taking small, kind steps towards better nutrition can make a significant difference in navigating the journey of long COVID recovery.

For more detailed research on dietary interventions and long COVID, including specific nutrient and microbiota-targeted therapies, see this comprehensive scoping review from the journal Nutrients(https://www.mdpi.com/2072-6643/17/11/1802).

Key Takeaways

Adopt an Anti-Inflammatory Diet: Focus on whole, unprocessed foods like fatty fish, berries, leafy greens, and nuts to combat chronic inflammation.
Prioritize Protein and Complex Carbs: Boost energy and muscle recovery by including lean protein sources and low-glycemic index carbohydrates like whole grains.
Support Your Gut Microbiome: Consume probiotic-rich fermented foods and high-fiber prebiotics to improve gut health, which is crucial for immune function.
Stay Hydrated: Drink plenty of water and other non-sugary fluids to support nutrient transport and overall bodily functions.
Manage Symptoms with Targeted Foods: Use Omega-3s from oily fish to combat brain fog and ensure adequate B vitamins and magnesium for fatigue.
Eat Little and Often: If your appetite is poor, try eating smaller, nutrient-dense meals and snacks throughout the day to maintain energy levels.
Avoid Processed and Sugary Foods: Minimize intake of highly processed items, refined sugars, and excessive salt, as these can increase inflammation.

FAQs

Question: Can diet really help with Long COVID symptoms? Answer: Yes, while diet is not a cure, emerging evidence suggests that certain dietary strategies can help manage and reduce some Long COVID symptoms, particularly those related to inflammation, energy levels, and gut health.

Question: What is the best type of diet to follow for Long COVID? Answer: Many experts recommend an anti-inflammatory diet, with the Mediterranean diet cited as an excellent model. This approach emphasizes whole, plant-based foods, lean proteins, and healthy fats while limiting processed items and added sugars.

Question: What foods are good for fatigue caused by Long COVID? Answer: To combat fatigue, focus on consuming adequate protein (fish, eggs, beans) and complex carbohydrates (whole grains, sweet potatoes) for sustained energy. Also, ensure sufficient intake of B vitamins and magnesium.

Question: How can diet help with 'brain fog' in Long COVID patients? Answer: For brain fog, increasing your intake of Omega-3 fatty acids from sources like oily fish and walnuts can be beneficial. Antioxidant-rich foods like berries and leafy greens also help protect brain cells.

Question: Should I take probiotics to improve my gut health for Long COVID? Answer: A balanced gut microbiome is vital for immunity, and some studies suggest probiotics can help alleviate symptoms, especially gastrointestinal issues. You can get probiotics from fermented foods like yogurt or kefir, or consider a supplement after consulting a healthcare provider.

Question: What should I do if I have a poor appetite due to Long COVID? Answer: If you have a poor appetite, try eating smaller, more frequent meals and snacks throughout the day. Focus on calorie and protein-dense foods like Greek yogurt, nuts, and cheese to ensure you get enough nourishment.

Question: What foods should be avoided with Long COVID? Answer: It is best to minimize or avoid processed foods, high-sugar items, excessive salt, and refined carbohydrates, as these can promote inflammation and energy crashes. Some individuals may also find it helpful to limit histamine-rich foods, but this should be explored with a dietitian.

Frequently Asked Questions

Yes, while diet is not a cure, emerging evidence suggests that certain dietary strategies can help manage and reduce some Long COVID symptoms, particularly those related to inflammation, energy levels, and gut health.

Many experts recommend an anti-inflammatory diet, with the Mediterranean diet cited as an excellent model. This approach emphasizes whole, plant-based foods, lean proteins, and healthy fats while limiting processed items and added sugars.

To combat fatigue, focus on consuming adequate protein (fish, eggs, beans) and complex carbohydrates (whole grains, sweet potatoes) for sustained energy. Also, ensure sufficient intake of B vitamins and magnesium.

For brain fog, increasing your intake of Omega-3 fatty acids from sources like oily fish and walnuts can be beneficial. Antioxidant-rich foods like berries and leafy greens also help protect brain cells.

A balanced gut microbiome is vital for immunity, and some studies suggest probiotics can help alleviate symptoms, especially gastrointestinal issues. You can get probiotics from fermented foods like yogurt or kefir, or consider a supplement after consulting a healthcare provider.

If you have a poor appetite, try eating smaller, more frequent meals and snacks throughout the day. Focus on calorie and protein-dense foods like Greek yogurt, nuts, and cheese to ensure you get enough nourishment.

It is best to minimize or avoid processed foods, high-sugar items, excessive salt, and refined carbohydrates, as these can promote inflammation and energy crashes. Some individuals may also find it helpful to limit histamine-rich foods, but this should be explored with a dietitian.

While a balanced diet is the priority, some studies show promise for specific supplements like vitamin D, zinc, and omega-3s, especially in deficient individuals. Always consult a healthcare professional before starting any new supplement regimen.

Yes, diet can influence mental well-being through the gut-brain axis. A balanced diet, especially one that supports gut health, can help manage mood and cognitive function, while sugary and processed foods can negatively affect it.