What is the best food to eat when coughing? Your complete guide

November 4, 2025 •

5 min read

According to a 2021 review, honey was more effective at relieving cough symptoms than usual care, including antibiotics. When managing a persistent cough, knowing what is the best food to eat when coughing can make a significant difference in both comfort and recovery.

Quick Summary

Consuming warm liquids like broth, herbal teas with honey, and nutrient-dense foods such as fruits and vegetables can soothe an irritated throat and support your immune system during a cough. Following a proper diet and staying hydrated are crucial for managing symptoms and promoting a quicker recovery.

Key Points

Stay Hydrated: Consuming plenty of warm fluids like broth, tea, and water is crucial for thinning mucus and soothing your throat.
Embrace Honey: Honey is a proven natural cough suppressant that coats the throat and provides relief, but should never be given to children under one year old.
Harness Anti-inflammatory Power: Ginger and turmeric contain compounds that can reduce inflammation, helping to calm throat irritation.
Choose Gentle Foods: Opt for soft, easy-to-swallow foods like oatmeal, bananas, and broth-based soups to avoid irritating a sore throat.
Avoid Inflammatory Triggers: Limit or avoid dairy (if it thickens your mucus), sugar, fried foods, and alcohol, as they can worsen inflammation and suppress your immune system.
Consider Probiotics: Foods like yogurt with live cultures can support gut health, which in turn benefits your overall immune function.

A nagging cough can leave you feeling drained and uncomfortable, but the right nutritional choices can help manage your symptoms and support your body's recovery process. The key is to focus on foods and liquids that are easy to swallow, reduce inflammation, and boost your immune system, while avoiding those that can worsen throat irritation or congestion.

Soothing Warm Liquids for Cough Relief

When your throat is raw and sore from persistent coughing, warm liquids are your best friend. They not only provide comfort but also help to thin mucus and hydrate your body, which is essential for healing.

Chicken and Vegetable Broths

For generations, a hot bowl of chicken soup has been the go-to remedy for colds and coughs, and for good reason. The steam from the soup can help clear nasal passages and loosen thick mucus. Rich broths provide essential fluids and electrolytes, which can be particularly helpful if you have a fever. Chicken soup specifically contains the amino acid cysteine, which has anti-inflammatory and antioxidant properties. Vegetarian or bone broths offer similar benefits by providing warmth and hydration.

Herbal Teas with Honey and Lemon

Herbal teas are another excellent choice to soothe an irritated throat and provide a natural dose of antioxidants.

Ginger Tea: Ginger is a powerful anti-inflammatory that helps relax the muscles in your airways. Slicing fresh ginger and steeping it in boiling water creates a potent, soothing drink.
Peppermint Tea: The menthol in peppermint acts as a natural decongestant, thinning mucus and calming your throat.
Chamomile Tea: Known for its anti-inflammatory properties, chamomile can help reduce the swelling that contributes to a sore throat. Adding a teaspoon of honey to any warm tea can provide additional relief, as it coats the throat, reducing the urge to cough. Honey should not be given to children under one year old.

Immune-Boosting Foods to Support Recovery

Your body's immune system is working hard to fight off the infection causing your cough, so providing it with nutrient-dense foods is crucial for a speedy recovery.

Garlic and Turmeric

Garlic: Used medicinally for centuries, garlic has antibacterial and antiviral properties. Adding it to broths or meals can provide flavor while supporting your immune function.
Turmeric: The active compound curcumin in turmeric is a potent anti-inflammatory and antioxidant. Mixing a teaspoon of turmeric with warm milk and a pinch of black pepper (to aid absorption) can create a soothing 'golden milk'.

Citrus Fruits and Berries

These fruits are rich in Vitamin C, a powerful antioxidant that helps support your immune system. While Vitamin C won't prevent a cold, it may help reduce the duration and severity of symptoms. The key is to consume these in moderation, as high acidity might irritate a very sore throat in some individuals. Opt for less acidic sources like cantaloupe or sweet potatoes if citrus is too harsh. Berries like strawberries and blueberries also contain antioxidants that can fight inflammation.

Soft, Gentle, and Easily Digestible Foods

When your appetite is low and swallowing is difficult, it's important to choose foods that are easy on your system.

Oatmeal: A bowl of warm, cooked oatmeal is not only comforting but also provides essential nutrients like fiber and zinc, which aid immune function.
Bananas and Avocados: These soft fruits are gentle on the throat and provide a good source of calories, vitamins, and minerals when your energy is low.
Probiotic-Rich Foods: Yogurt and kefir contain beneficial probiotics that support gut health, which is closely linked to a strong immune system. Be mindful of dairy if you experience increased mucus production.

What to Avoid When You Have a Cough

Certain foods and beverages can aggravate your symptoms and should be avoided or limited during your recovery.

Dairy Products: For some people, dairy can temporarily thicken existing mucus, making it feel harder to clear. If you have a phlegmy cough, it's best to observe if dairy worsens your symptoms.
Sugary Foods and Drinks: Excess sugar can suppress your immune system and increase inflammation, making it harder for your body to fight the infection. Avoid candies, sodas, and overly sweet desserts.
Fried and Processed Foods: These foods are often high in unhealthy fats that can increase inflammation and may make cough symptoms worse.
Caffeinated and Alcoholic Beverages: Both caffeine and alcohol can cause dehydration, which is counterproductive when you are trying to thin mucus and stay hydrated.
Very Spicy or Hard Foods: Spicy foods can sometimes help clear congestion, but they can also irritate a sore throat. Hard, crunchy foods like crackers can also be painful to swallow.

A Comparison of Foods for Cough Relief


Category	Beneficial Foods	Reason	Avoid Foods	Reason
Liquids	Warm broths, herbal teas, water, coconut water	Hydrates, thins mucus, soothes throat.	Alcohol, caffeinated drinks, overly hot drinks	Dehydrates, irritates the throat.
Immune Support	Ginger, garlic, turmeric, citrus fruits, berries	Anti-inflammatory, antimicrobial, rich in Vitamin C.	Excessive sugar	Suppresses immune function, increases inflammation.
Gentle Foods	Bananas, avocados, oatmeal, cooked veggies	Easy to swallow, gentle on irritated throat, nutrient-rich.	Hard, crunchy, or dry foods	Can scrape or irritate a sensitive throat.
Inflammation	Honey, certain teas, anti-inflammatory spices	Coats the throat, reduces inflammation.	Fried, greasy, and processed foods	Increases systemic inflammation.
Digestion	Yogurt (probiotic-rich), oatmeal	Supports gut health and immunity, easy to digest.	Dairy (for some), heavy meals	Can thicken mucus, may be hard to digest when sick.

Sample Meal Plan for a Cough

Breakfast: A warm bowl of oatmeal with a drizzle of honey and a side of sliced banana. A cup of warm peppermint tea.
Lunch: Chicken and vegetable soup with plenty of ginger, garlic, and turmeric. A small glass of pomegranate juice.
Dinner: Fluffy scrambled eggs with sautéed leafy greens like spinach. Herbal tea with honey and lemon.
Snacks: A small bowl of plain Greek yogurt with berries or a serving of avocado toast.

Conclusion: Eating for a Quicker Recovery

While no single food can instantly cure a cough, a thoughtful and nourishing diet can be a powerful tool for managing symptoms and supporting your body's healing process. Focusing on warm, hydrating liquids and nutrient-rich, anti-inflammatory ingredients can soothe your throat, thin mucus, and give your immune system the boost it needs. Equally important is avoiding foods and drinks that can cause further irritation or inflammation. Listen to your body and prioritize gentle, comforting foods to feel better sooner.

For more detailed information on cardiovascular health, you can visit the Heart and Stroke Foundation website.

Frequently Asked Questions

For some people, dairy products can make existing mucus feel thicker, though they do not necessarily increase its production. If you find it makes your congestion worse, it is best to avoid milk and other dairy for a few days to see if symptoms improve.

Spicy foods can be a mixed bag. Some people find that the capsaicin in chili peppers helps thin mucus and clears nasal passages. However, for others, it can irritate a sore throat and potentially worsen coughing fits.

You can give honey to children who are over one year old. For children ages one and older, honey can be effective for coughs. However, never give honey to infants under 12 months due to the risk of infant botulism.

There is no instant food cure for a cough. The fastest way to find relief is to address the underlying cause while consuming soothing, hydrating, and immune-boosting foods like warm broth, herbal teas with honey, and nutrient-dense fruits and vegetables.

Citrus fruits are rich in Vitamin C, which supports your immune system. However, the citric acid can irritate a very sore or sensitive throat in some individuals. If you have a sore throat, you may prefer less acidic sources of Vitamin C or try consuming citrus in moderation.

While raw vegetables are nutritious, they can be difficult to chew and swallow if your throat is sore. Cooked vegetables, especially in a soup or broth, are often easier to digest and gentler on an irritated throat.

Warm milk with turmeric, also known as 'golden milk,' is often recommended due to turmeric's anti-inflammatory properties. While milk can thicken mucus for some, others find the combination soothing.