What is the Best Food to Eat When You're Coughing? A Guide to Relief

December 19, 2025 •

4 min read

Every year, approximately 30 million clinical visits in the United States are attributed to coughs, which can signal various disorders from minor infections to more serious conditions. Understanding what is the best food to eat when you're coughing can significantly impact symptom relief and shorten recovery time by providing necessary hydration, nutrients, and soothing properties.

Quick Summary

Soothing broths, honey, and herbal teas can calm an irritated throat and thin mucus. Nutrients from fruits, vegetables, and ginger can boost immunity, while sugary, fried, and cold foods should be avoided to prevent worsening symptoms.

Key Points

Embrace Warm Fluids: Sipping on hot broths, herbal teas, or warm water with honey helps thin mucus and soothes an irritated throat.
Incorporate Immune Boosters: Foods like garlic, ginger, and berries are rich in antioxidants and anti-inflammatory properties that support your body's defenses.
Choose Soft, Bland Foods: Easily digestible options like oatmeal, bananas, and mashed potatoes are gentle on a sore throat.
Stay Hydrated: Consuming plenty of water, broth, and electrolyte-rich fluids like coconut water is critical to thin mucus and prevent dehydration.
Avoid Sugary and Fried Foods: Excess sugar can weaken your immune system, while fried foods can increase inflammation and mucus production, both of which worsen cough symptoms.
Prioritize Probiotics: Yogurt with live cultures can promote gut health, which in turn supports overall immune function.

Soothing and Hydrating: The Best Foods for Cough Relief

When you're dealing with a persistent cough, the right nutrition can make a significant difference. The primary goals are to stay hydrated, soothe an irritated throat, and provide your body with the nutrients it needs to fight off infection. Certain foods and drinks are particularly effective at accomplishing these goals.

Warm Broths and Soups

For generations, hot chicken soup has been the go-to comfort food for sickness, and for good reason. Its warmth helps to clear nasal congestion and loosen thick mucus. Beyond chicken, any warm broth—including vegetable or miso—provides essential fluids and electrolytes, which are crucial for staying hydrated, especially if you have a fever. The amino acid cysteine found in chicken can help break up mucus.

Honey

As a natural cough suppressant with antibacterial and antiviral properties, honey is a top choice. A spoonful of honey can soothe a sore throat and reduce the frequency and intensity of coughs. It's especially effective when stirred into warm water or herbal tea. Note: Honey should not be given to children under 1 year old due to the risk of infant botulism.

Ginger

Known for its potent anti-inflammatory effects, ginger is a centuries-old remedy for coughs and colds. It can help relieve throat irritation and congestion. You can make a soothing ginger tea by adding fresh, sliced ginger to hot water. Some studies also show it can help with nausea.

Probiotic-Rich Foods

Foods containing beneficial probiotics, like yogurt with active cultures, can help support your immune system. Research suggests that probiotic dairy products can help reduce the frequency of colds and potentially shorten recovery time. For those concerned about dairy increasing mucus, scientific studies have shown this to be a myth for most people, though some individuals may feel a thickening sensation. Plain yogurt with a swirl of honey is a great option for its soothing, soft texture.

Nutrient-Dense Fruits and Vegetables

Eating a wide variety of colorful fruits and vegetables provides the vitamins, minerals, and antioxidants needed for optimal immune function. Key examples include:

Vitamin C-Rich Foods: Berries (strawberries, blueberries), kiwis, and green leafy vegetables like kale and spinach provide vital immune support.
Anti-inflammatory Spices: Add turmeric and black pepper to your broths to harness their anti-inflammatory power.
Antioxidant Powerhouses: Garlic contains potent antibacterial and antiviral compounds that can help your body fight infection.
Easy-to-Eat Fruits: Soft, bland fruits like bananas and avocados are gentle on the stomach and provide valuable nutrients and electrolytes.

The Importance of Staying Hydrated

Regardless of the specific foods, staying adequately hydrated is paramount. Drinking plenty of fluids—water, herbal teas, or coconut water—helps to thin mucus, making it easier to cough up and clear your airways. Dehydration can lead to thicker mucus and a more irritated throat.

Foods to Avoid That Can Worsen Your Cough

Just as some foods can help, others can aggravate a cough or slow down your recovery. Avoiding these can prevent unnecessary irritation.

Excessive Sugar: Sugary treats and drinks can suppress the immune system and increase inflammation, hindering your body's ability to heal.
Fried and Fatty Foods: These can be hard to digest and may trigger acid reflux, which can worsen a cough. Some studies also link high fat intake to increased mucus production.
Excessive Salt: Too much salt can dehydrate you and increase inflammation. This includes processed and packaged snacks, which often have high sodium levels.
Alcohol and Caffeine: Both are diuretics that cause dehydration. They can also irritate the throat and interfere with sleep, which is critical for recovery.

A Quick Comparison of Foods for Coughing


Feature	Foods to Embrace	Foods to Avoid
Soothing Qualities	Honey, warm broths, herbal teas, soft fruits like bananas	Acidic fruits (oranges, pineapple for some), spicy foods (for some)
Hydration & Electrolytes	Broths, water, coconut water, fruit juices (non-acidic)	Alcohol, caffeine, sugary drinks
Immune Support	Berries, leafy greens, garlic, ginger, probiotic yogurt	Processed foods, excessive sugar
Inflammation	Ginger, turmeric, fatty fish like salmon, berries	Fried foods, fatty foods, excessive salt, sugar
Mucus	Warm fluids, spicy foods (for some), honey	Dairy (for some individuals), fried foods
Throat Irritation	Smoothies, soft-cooked foods, oatmeal	Crunchy, hard, or highly acidic foods

Putting it all Together: A Sample Menu

To effectively manage your cough, you can build your daily menu around these beneficial foods:

Breakfast: A bowl of soft oatmeal sweetened with a spoonful of honey, served with a side of mashed banana. A warm cup of chamomile or peppermint tea to start your day.

Lunch: A large bowl of hot chicken or vegetable soup packed with leafy green vegetables and garlic. The warmth will help with congestion, and the vegetables will provide essential nutrients.

Snack: A probiotic-rich yogurt with some mashed berries. The cool, soft texture can be very soothing for a sore throat.

Dinner: A meal of soft foods like scrambled eggs or flaky salmon, served with steamed carrots or other soft vegetables. This provides high-quality protein and essential nutrients that are easy on your system.

Before Bed: A cup of warm water with a tablespoon of honey can help soothe your throat and suppress nighttime coughing for better sleep.

Conclusion

While a balanced diet is always important, making strategic food choices can be a powerful tool for managing a cough and speeding up recovery. By focusing on warm, hydrating fluids, soft foods, and nutrient-dense options like honey, ginger, and garlic, you can soothe your symptoms naturally. Just as importantly, avoiding irritating and inflammatory foods like excessive sugar, fried items, and alcohol can prevent your condition from worsening. Listen to your body and choose foods that provide comfort and fuel your body's healing process. For persistent or severe coughs, always consult a healthcare professional. You can read more about overall sickness management on sites like Healthline.

Frequently Asked Questions

For most people, no. The idea that dairy products like milk increase mucus production is largely a myth. However, the thick texture of milk can sometimes make existing mucus feel thicker in the mouth. If you find it bothers you, opt for plant-based alternatives.

It depends on the person. Some people find that the capsaicin in spicy foods like chili peppers can help thin mucus and relieve congestion temporarily. However, if you have a sensitive throat or an upset stomach, spicy food can cause irritation, so it's best to avoid it in that case.

While oranges are rich in Vitamin C, their high acidity can irritate an already sore or inflamed throat. It may be better to choose less acidic, vitamin-rich fruits like berries, kiwi, or apples, or to dilute the juice.

Honey is a well-known natural remedy that can help soothe a sore throat and suppress a cough. Studies show it can be as effective as some OTC cough suppressants. It does not cure the underlying cause, but it can provide significant symptom relief.

Warm fluids are most effective at thinning mucus. Herbal teas (especially ginger or peppermint), hot broths, and hot water with honey and lemon are excellent choices to help clear phlegm.

The cold temperature of ice cream and other frozen foods can temporarily numb a sore throat, providing relief. However, many of these items contain high amounts of sugar, which can weaken the immune system. Moderation is key.

Soft, vitamin-rich fruits are ideal. Examples include bananas, avocados, and berries. Bananas are easy to eat and provide nutrients, while berries offer powerful antioxidants.