What is the best food to eat when you are coughing?

December 31, 2025 •

5 min read

Coughing is a common reason for medical visits, with millions of clinical visits each year. A strategic diet can soothe symptoms and support recovery.

Quick Summary

Effective foods and warm beverages soothe coughs. Honey and ginger, nourishing soups, and teas are helpful. Learn which foods to limit and how to stay hydrated. Includes comparisons and simple remedies.

Key Points

Honey is an effective cough suppressant: Numerous studies confirm honey's ability to soothe coughs and irritated throats, with efficacy comparable to some over-the-counter syrups for children over one year old.
Warm liquids provide significant relief: Hot herbal teas, chicken soup, and broth help hydrate, thin mucus, and clear congestion, offering a simple yet powerful remedy for coughing.
Boost your immunity with fruits and vegetables: Nutrient-dense foods, especially those rich in vitamins C and antioxidants like citrus fruits and berries, can support your immune system in fighting off the infection.
Avoid sugary, fatty, and processed foods: Excess sugar and unhealthy fats can increase inflammation and suppress immune function, potentially prolonging your cough.
Stay hydrated to thin mucus: Drinking plenty of water, tea, and broth keeps your throat moist and helps thin mucus, making it easier to expel.
Ginger offers anti-inflammatory benefits: Adding fresh or dried ginger to tea or meals can help reduce inflammation and soothe irritated airways, providing relief for a sore throat.
Some foods can worsen symptoms: Some individuals find that dairy thickens mucus, while acidic or spicy foods can further irritate the throat, so pay attention to your body's reactions.

Soothing Warm Liquids: A Cough's Best Friend

Warm liquids are helpful for anyone with a cough or sore throat. The warmth and steam can thin mucus, clear congestion, and hydrate the throat, providing relief.

Honey and Herbal Tea

A simple honey and tea mixture is an effective home remedy. Honey has been shown to soothe coughing, reduce irritation, and improve sleep quality, especially in children over one year old. The demulcent properties of honey coat the throat, while its antimicrobial effects help fight infection. Combine it with warm herbal tea for maximum benefit. Good tea options include:

Ginger tea: Has anti-inflammatory and antioxidant properties to help relieve throat irritation.
Peppermint tea: Contains menthol, which can thin mucus and soothe the throat.
Chamomile tea: Known for its gentle, soothing effects, it can help with inflammation.

Nourishing Broths and Soups

Chicken soup is a comfort food and a centuries-old remedy supported by some scientific evidence. Broths, both chicken and vegetable, provide fluids and electrolytes, which are crucial for staying hydrated when sick. The warmth helps reduce congestion, and the amino acid cysteine in chicken soup may help break down mucus.

Nutrient-Rich Foods to Boost Your Immunity

A strong immune system is needed to fight off the infection causing the cough. Eating nutrient-dense foods can give the body a boost.

Immune-Supporting Fruits

Fruits rich in vitamins and antioxidants can fortify defenses. Examples include:

Citrus fruits: Oranges and lemons provide vitamin C, which plays a role in immune function. Combine lemon juice with warm water and honey for a potent elixir.
Berries: Strawberries and blueberries contain antioxidants called anthocyanins, which offer anti-inflammatory and antiviral effects.
Bananas: These are soft, easy to eat, and a good source of fast-acting carbs and potassium, which helps replenish electrolytes.

Probiotic-Rich Foods

Research suggests a link between gut health and immune function. Incorporating foods rich in probiotics can be beneficial.

Yogurt and Kefir: These fermented dairy products contain bacteria that can support the immune system. Note that some people find dairy can thicken mucus, so monitor personal reaction. Plain yogurt with a drizzle of honey is a great option.

A Simple Comparison Table: Best Foods for Cough


Food/Ingredient	Key Benefit	Method of Consumption	Who Benefits Most	Notes
Honey	Coats and soothes the throat; antimicrobial	Mixed with warm tea or water, or taken by the spoonful	Most adults and children over 1 year	Do not give to children under 1 due to botulism risk
Ginger	Anti-inflammatory; soothes irritated airways	Grated into tea, chewed raw, or added to meals	Adults and older children; can upset sensitive stomachs	Start with small amounts to gauge tolerance
Warm Broth	Hydrates, provides electrolytes, thins mucus	Sipped warm as soup or broth	All ages, especially those with fever or dehydration	Chicken soup may have additional anti-inflammatory effects
Herbal Tea	Soothes irritated throat, provides warmth	Sipped warm throughout the day	All ages, especially when dry cough is present	Caffeine-free options are best to avoid dehydration
Soft Fruits	Provides vitamins and antioxidants; easy to swallow	Eaten fresh, blended into smoothies, or as applesauce	Anyone with a sore throat or difficulty swallowing	Choose low-acid options like bananas, melons, or pears

Foods to Avoid When You Have a Cough

Some foods can help, while others can worsen symptoms. It's best to avoid these until recovered.

Dairy Products: While not scientifically proven to increase mucus production for everyone, some individuals report that dairy can thicken existing mucus, making it harder to clear. Listen to the body and reduce intake if symptoms worsen.
Sugary Foods and Drinks: Excess sugar can suppress the immune system and increase inflammation, slowing down the healing process. This includes candy, soda, and processed sweets.
Fried and Processed Foods: These foods can be difficult to digest and may increase inflammation. They often contain high levels of salt and unhealthy fats, which are unhelpful during recovery.
Alcohol and Caffeine: Both can lead to dehydration, which is counterproductive when trying to thin mucus. Stick to water and herbal teas instead.

The Healing Power of Hydration

Staying hydrated is perhaps the most important strategy for managing a cough. Dehydration thickens mucus, making it harder to cough up and more irritating to the throat. Drinking plenty of fluids keeps the throat moist and thins mucus.

Water: Simple, warm water is an excellent choice. Consider adding a slice of lemon or a spoonful of honey for extra comfort.
Herbal Teas: Teas like ginger, peppermint, and chamomile are hydrating and offer additional benefits.
Broth: Broth is a flavorful way to get both fluids and electrolytes.

Conclusion: Eat Smart to Feel Better Faster

Managing a cough involves supporting the body's healing capabilities. Focusing on a diet rich in warm, soothing liquids like honey-infused teas and broths, and incorporating immune-boosting foods such as vitamin-rich fruits and probiotic yogurt, can ease symptoms. Also, avoid foods that can irritate the throat or suppress the immune system, such as sugary and processed items. Hydration is key to keeping the throat lubricated and mucus thin. While these tips can provide relief, consult a healthcare professional if the cough persists. To stay informed on other natural remedies and wellness strategies, explore further information on herbal supports like marshmallow root or licorice root.

How to Make a Simple Soothing Honey-Ginger-Lemon Drink

Here is a quick and effective recipe to soothe a cough:

Bring a mug of water to a boil.
Grate or thinly slice a one-inch piece of fresh ginger and add it to the boiling water.
Let it steep for 5-10 minutes.
Strain the liquid to remove the ginger pieces.
Once it cools slightly, stir in one to two teaspoons of honey and a squeeze of fresh lemon juice.
Sip slowly to soothe the throat and ease congestion.

Final Recommendations

When dealing with a cough, soothe irritation and support the immune system. Warm liquids, like honey and ginger tea or chicken soup, are exceptionally effective. Combine these with a diet of nutrient-dense fruits and probiotics to accelerate recovery. Be mindful of potential irritants like sugar, fried foods, and excessive dairy, and prioritize consistent hydration to help thin mucus. These simple dietary adjustments can make a significant difference in how quickly and comfortably recovery occurs.

What to Eat for Different Cough Types

For a dry, tickly cough: Focus on throat-coating remedies like honey and slippery elm tea to soothe irritation. Warm broths are also excellent.
For a wet, productive cough: Opt for warm liquids like hot tea or chicken soup to help thin mucus. Menthol from peppermint tea can also be beneficial.
For a cough with nausea: Ginger is a well-known anti-nausea remedy. Try sipping on ginger tea or chewing on a slice of fresh ginger.

Frequently Asked Questions

While honey is excellent for soothing a cough and easing symptoms, it is not a cure. It provides temporary relief and supports the body's healing process. For persistent or severe coughs, a medical professional should be consulted.

Yes, chicken soup is beneficial for a cough. The warm broth hydrates and helps thin mucus, while some research suggests it may also have a mild anti-inflammatory effect.

The effect of dairy on mucus production varies by individual. Some people find it thickens mucus, while others notice no difference. If you feel it worsens your cough, try a plant-based alternative like almond milk.

Honey is safe and effective for children over the age of one. However, due to the risk of infant botulism, honey should never be given to babies younger than 12 months.

You can add grated fresh ginger to boiling water to make a tea, or chew on a small piece of raw ginger. Combining it with honey and lemon is a popular and effective method.

Yes, sugary drinks can suppress the immune system and increase inflammation, which can prolong your illness. It's best to stick to water, herbal teas, and broth instead.

While the cold sensation can temporarily numb a sore throat and provide relief, the high sugar content in many ice creams can be detrimental to your immune system. It's better to use warm liquids for soothing the throat.

Staying hydrated is crucial because it helps thin mucus, making it easier to expel. Dehydration can cause mucus to thicken and become more irritating to your throat.

Spicy foods can sometimes help loosen mucus in the nasal passages for some people, but for others, they can irritate the throat and worsen the cough. It's best to avoid them if you find they cause more irritation.