What foods should I avoid when having a cold sore outbreak?

January 10, 2026 •

3 min read

The herpes simplex virus, which causes cold sores, requires the amino acid arginine to replicate and thrive. Avoiding foods high in arginine can help minimize the severity and duration of an outbreak, providing relief during this uncomfortable time. Knowing what foods to avoid when having a cold sore outbreak can make a significant difference in your recovery.

Quick Summary

This guide outlines specific foods and food types to eliminate from your diet during a cold sore outbreak, focusing on high-arginine items and those that cause irritation. It also highlights the importance of incorporating lysine-rich foods to balance your diet and support healing.

Key Points

Avoid high-arginine foods: The herpes virus thrives on the amino acid arginine, so limit intake of nuts, seeds, and chocolate during an outbreak.
Cut out irritants: Foods that are acidic, spicy, or very salty can burn and aggravate the sensitive skin of a cold sore, so they should be avoided.
Limit hard and crunchy foods: Hard-to-chew items like tough bread and chips can cause cold sores to crack and bleed, delaying the healing process.
Limit alcohol and caffeine: Both substances can contribute to dehydration, which can hinder the body's healing capabilities.
Eat lysine-rich foods: Incorporating foods high in lysine, such as dairy, fish, and poultry, may help inhibit the virus by counteracting arginine.
Stay hydrated and eat soft foods: Drinking plenty of water and choosing soft, cool foods like yogurt, soups, and smoothies can reduce irritation and support healing.

Understanding the Dietary Connection to Cold Sores

Cold sores, caused by the herpes simplex virus (HSV), are a common and often painful annoyance. While the virus lies dormant in the body, various factors can trigger an active outbreak, including stress, illness, and even certain foods. The link between diet and cold sores centers on two key amino acids: arginine and lysine. The herpes virus needs arginine to reproduce, so a diet high in this amino acid can potentially fuel an outbreak. Conversely, lysine is thought to help inhibit viral replication, so increasing your intake of lysine-rich foods can be beneficial.

High-Arginine Foods to Avoid

To give your body the best chance to heal, it's wise to limit or completely avoid foods that contain high amounts of arginine when you feel the tingling sensation of an outbreak approaching or during the active phase. Limiting these foods is a proactive step in managing your symptoms.

Nuts and Seeds: Many nuts and seeds are notoriously high in arginine, including almonds, walnuts, hazelnuts, peanuts, and sesame seeds. Peanut butter, in particular, can be a major source of arginine.
Chocolate: A favorite comfort food for many, chocolate is unfortunately high in arginine, especially darker varieties. It's best to steer clear of this treat during an outbreak.
Whole Grains: While normally healthy, whole grains like whole wheat bread, oats, and brown rice contain significant arginine. Consider alternatives like quinoa or millet during this period.
Gelatin: Products containing gelatin, such as gummy candies and some marshmallows, are high in arginine.
Spirulina: This popular superfood supplement is a concentrated source of arginine and should be avoided.

Irritating Foods and Beverages

In addition to the arginine/lysine balance, some foods can directly irritate the sensitive skin around an active cold sore, causing pain and slowing the healing process.

Acidic Foods: Citrus fruits like oranges and grapefruits, along with tomatoes and vinegar-based dressings, can sting and burn open sores.
Salty Snacks: Crunchy, salty foods like chips, pretzels, and salted peanuts can irritate the area around the sore.
Spicy Foods: Hot sauces and other spicy foods can inflame the area, increasing discomfort.
Alcohol and Caffeine: Both can be dehydrating, which slows down the body's natural healing process.
Hard and Crunchy Foods: Toast, hard crackers, and tough crusts on pizza can cause the sore to crack and reopen.

A Comparison of Foods to Avoid vs. Foods to Embrace

To better manage your diet during a cold sore outbreak, here is a helpful comparison.


Foods to Avoid (High Arginine/Irritating)	Foods to Embrace (High Lysine/Soothing)
Nuts (almonds, peanuts, walnuts)	Dairy (yogurt, milk, cheese)
Chocolate	Fish (cod, salmon, sardines)
Whole grains (oats, wheat)	Lean meats (chicken, beef)
Seeds (sesame, sunflower)	Legumes (lentils, beans, tofu)
Citrus fruits and juices	Non-acidic vegetables (broccoli, bell peppers)
Tomatoes and tomato products	Soft fruits (pears, apricots, mangoes)
Spicy foods	Warm soups
Alcohol and Caffeine	Plenty of water

Making Smart Dietary Swaps During an Outbreak

It is possible to maintain a nutritious and satisfying diet even while avoiding cold sore triggers. Instead of a crunchy salad with a vinegar-based dressing, opt for a mild vegetable soup. Instead of a handful of almonds, reach for a cup of yogurt. When craving a treat, try a fruit smoothie with lysine-rich yogurt instead of chocolate. These small changes can make a big difference in your comfort and recovery.

In addition to these dietary modifications, supporting your immune system with general healthy habits is crucial. Getting adequate rest, managing stress, and staying hydrated are all important factors. For some, supplements like lysine, zinc, and vitamin C may be beneficial, but it's important to discuss any supplement regimen with a healthcare provider first.

Conclusion: Proactive Diet for Soothing Relief

While a cold sore outbreak is uncomfortable and unwelcome, taking control of your diet is a simple yet powerful way to manage symptoms and speed up healing. By consciously avoiding high-arginine foods like nuts, chocolate, and certain grains, and minimizing irritants like acidic and spicy foods, you can prevent further aggravation. Shifting your focus to soothing, lysine-rich foods such as dairy, fish, and legumes supports your body’s ability to counteract the virus. Pairing these dietary changes with good hygiene and proper care can lead to faster, more comfortable healing. Always consult a healthcare professional for a personalized treatment plan.

Learn more about managing cold sores and other oral health conditions by visiting the Colgate website for additional resources on oral care and mouth sores. Colgate: 5 Foods To Avoid With Cold Sores

Frequently Asked Questions

Yes, some evidence suggests that foods high in the amino acid arginine, such as nuts and chocolate, may be linked to cold sore outbreaks because the herpes virus needs arginine to replicate.

Arginine helps the herpes virus replicate, while the amino acid lysine is believed to help suppress it. Maintaining a higher lysine-to-arginine ratio in your diet is thought to be beneficial for managing outbreaks.

Yes, citrus fruits and other acidic foods like tomatoes and vinegar can irritate and sting an active cold sore, causing discomfort and potentially slowing the healing process.

Spicy foods can further irritate the sensitive skin around a cold sore and intensify the discomfort and burning sensation, making the outbreak more unpleasant.

Yes, eating hard or crunchy foods can cause the skin over the cold sore to stretch, crack, and potentially bleed, which can delay healing.

Instead of nuts and seeds, consider snacking on lysine-rich dairy products like yogurt. Replace oats with quinoa or rice porridge, and opt for soft fruits and vegetables instead of acidic ones.

Dietary changes can help manage outbreaks and potentially reduce their frequency or severity, but they are not a cure. The herpes virus remains in the body, and other factors like stress and a weakened immune system also play a role in triggering outbreaks.