What is the Best Food to Eat When You Have an Upper Respiratory Infection?

December 29, 2025 •

5 min read

Staying well-hydrated is the most important dietary factor when you're sick, as fever and sweating can lead to dehydration. This guide will detail exactly what is the best food to eat when you have an upper respiratory infection to help support your immune system and ease symptoms like a sore throat and congestion.

Quick Summary

Nourishing your body with hydrating fluids like broth and tea is essential during an upper respiratory infection. Focus on immune-supporting nutrients found in fruits, vegetables, and lean proteins, and prioritize easily digestible, comforting foods.

Key Points

Hydration is Critical: Consume plenty of fluids like water, broths, and herbal teas to prevent dehydration and thin mucus.
Support Your Immune System: Focus on foods rich in Vitamin C, zinc, and Omega-3 fatty acids, such as citrus fruits, poultry, and salmon.
Choose Soothing Foods: Opt for warm, easy-to-digest options like soups, oatmeal, and bananas to calm a sore throat and low appetite.
Embrace Spices and Herbs: Add ginger, turmeric, and garlic to your diet for their anti-inflammatory and antiviral properties.
Limit Inflammatory and Processed Items: Avoid alcohol, excess sugar, and greasy foods that can weaken your immune system and impede recovery.
Prioritize Gut Health: Probiotic-rich foods like yogurt can help support your gut and, by extension, your overall immune function.

Prioritizing Hydration to Combat Illness

When fighting an upper respiratory infection (URI), staying hydrated is the number one priority. Fluid loss from fever, sweating, and increased mucus production can quickly lead to dehydration, which can worsen symptoms and delay recovery. Warm liquids are especially beneficial as they can help soothe a sore throat and loosen congestion.

Broths: Chicken, beef, or vegetable broths are packed with fluids and electrolytes, which are crucial for rehydration. Their warmth provides comfort and helps break up mucus. Chicken soup, in particular, has long been a go-to remedy, potentially due to an anti-inflammatory effect.
Herbal Teas: Hot herbal teas, such as chamomile, peppermint, or ginger tea, are excellent for hydration. Adding a little honey can provide extra soothing relief for a cough and sore throat.
Water with Honey and Lemon: This simple, classic combination is hydrating and provides a boost of vitamin C. Honey has natural antimicrobial properties, while lemon can help boost immunity.

Immune-Boosting Nutrients to Support Recovery

Your body's immune system works overtime during an infection, and certain vitamins and minerals can help support its function. Including nutrient-dense foods in your diet can give your body the resources it needs to recover faster.

Vitamin C-Rich Foods: Vitamin C is a powerful antioxidant that supports immune function. Excellent sources include citrus fruits like oranges and grapefruit, as well as bell peppers, kiwi, broccoli, and leafy greens.
Zinc-Containing Foods: This mineral is vital for immune cell function and may help reduce the duration of cold symptoms. You can find zinc in lean poultry like chicken, fortified cereals, beans, and nuts.
Omega-3 Fatty Acids: Found in fatty fish like salmon, omega-3s have strong anti-inflammatory effects that can help your immune system work more effectively. Salmon is also soft and easy to eat, making it a great option.
Probiotics: Live active cultures in yogurt and other fermented foods can support gut health, where a significant portion of your immune system resides. Look for yogurt with little or no added sugar.

Soothing and Easy-to-Digest Options

When you have a sore throat or low appetite, it's important to choose foods that are easy on your system. Opt for soft, bland, and comforting options that provide necessary calories and nutrients without causing irritation.

Oatmeal: A warm bowl of oatmeal is soothing and easy to digest. It provides immune-boosting nutrients like zinc, selenium, and fiber.
Bananas: As part of the classic BRAT diet, bananas are gentle on the stomach and provide potassium to replenish electrolytes lost from fever. Their soft texture is easy on a sore throat.
Avocados: These are rich in healthy fats, vitamins, and minerals. Their creamy texture makes them easy to swallow and a great source of energy when your appetite is low.
Spicy Foods (with Caution): Some individuals find that spicy foods with capsaicin can help thin mucus and clear nasal passages. However, this can be irritating for some, so it should be approached with caution and not consumed in excess.

Foods to Avoid to Aid Recovery

Just as important as what you should eat is what you should avoid. Certain foods can increase inflammation, dehydrate you, or put unnecessary strain on your digestive system.

Alcohol and Caffeine: Both act as diuretics and can contribute to dehydration. Alcohol also weakens the immune system, hindering your body's ability to fight the infection.
Processed and High-Fat Foods: Greasy, fatty foods like pizza and fast food are hard to digest and can make you feel more sluggish. Your body needs its energy to fight the infection, not to process difficult foods.
Excess Sugar: High sugar intake can increase inflammation and may suppress the immune system. Avoid sugary drinks and snacks, as these can also dehydrate you.

Comparison of Recommended vs. Avoided Foods


Recommended Foods	Reason for Recommendation	Foods to Avoid	Reason for Avoidance
Broths and Soups	Hydrating, soothing, and rich in electrolytes and nutrients.	Sugary Drinks	Can increase inflammation, dehydrate, and provide no nutritional benefit.
Fruits and Vegetables	High in immune-boosting vitamins (A, C, E) and antioxidants.	Greasy/Processed Foods	Difficult to digest, placing stress on the body and potentially prolonging symptoms.
Lean Protein (e.g., Chicken, Salmon)	Provides amino acids and zinc for immune support and tissue repair.	Alcohol	Dehydrates the body and weakens the immune system.
Yogurt (with probiotics)	Contains probiotics to support gut health and immune function.	Excess Dairy (for some)	May not affect everyone, but some feel it thickens mucus. Monitor individual response.
Oatmeal and Bananas	Soft, bland, and easy to digest when appetite is low.	Heavy, Spicy Foods	While some find it helpful, it can irritate the stomach and nasal passages for others.

Simple Meal and Snack Ideas

Finding the right foods is easier with practical examples. Here are some simple, comforting meal and snack ideas:

Nutrient-Packed Smoothies: Blend leafy greens like spinach with berries, yogurt, and a liquid like coconut water for a hydrating, vitamin-rich drink.
Healing Chicken Soup: A classic for a reason, this provides hydration, protein, and nutrients in a soothing format. Add garlic, ginger, and turmeric for an anti-inflammatory boost.
Spiced Golden Milk: A warm, comforting drink made with milk (dairy or plant-based), turmeric, ginger, and honey can help reduce inflammation and soothe the throat.
Mashed Avocado Toast: A great source of healthy fats and vitamins, it’s soft and easy to eat.

Conclusion

When you have an upper respiratory infection, your diet plays a supporting role in your body's recovery. The key is to stay well-hydrated with broths and teas, and to consume nutrient-dense foods rich in vitamins C, D, and zinc to support your immune system. By prioritizing soft, easy-to-digest options and avoiding processed foods, sugar, and alcohol, you can give your body the best chance to heal quickly and comfortably. Listening to your body and choosing comforting, nourishing foods is the most effective strategy for managing your symptoms.

This information is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional for diagnosis and treatment plans. For more reading on nutrition while sick, consider visiting Healthline: 15 Best Foods to Eat When You're Sick.

Frequently Asked Questions

The idea that dairy increases mucus is a common myth. Studies have not found evidence that consuming dairy products actually increases mucus production. Any feeling of a thicker sensation in the mouth is likely due to the texture of the dairy itself. If it feels fine to you, feel free to enjoy it.

Spicy foods containing capsaicin, like chili peppers, can help thin mucus and clear nasal passages. However, some people may find that spicy foods irritate their stomach or throat, so listen to your body and consume them in moderation.

Vegetarians can focus on vegetable broth, smoothies with leafy greens and berries, tofu, lentils, beans, and fortified plant-based milks to get essential nutrients and protein. Options like spiced golden milk with plant-based milk are also beneficial.

Orange juice is rich in Vitamin C, which supports your immune system. While it won't cure a cold instantly, regular intake of Vitamin C-rich foods may help shorten the duration and severity of symptoms. However, it's best to opt for 100% juice without added sugars to avoid unnecessary inflammation.

It is most important to stay hydrated, even if your appetite is low. Focus on nutrient-rich liquids like broth and smoothies. When you are able to eat, choose easy-to-digest foods like bananas, toast, or oatmeal to get essential calories and nutrients without straining your system.

Yes, honey has antimicrobial properties and can be very effective at soothing a cough and sore throat. Mix a spoonful in hot tea or warm lemon water for relief. Note: Honey should not be given to children under one year of age due to the risk of infant botulism.

Salmon is a great source of protein and anti-inflammatory omega-3 fatty acids. It also contains Vitamin D, which is important for immune function. Its soft texture makes it easy to eat and digest, making it an excellent choice during illness.