Which food is best during a cough and cold?

October 14, 2025 •

4 min read

According to the National Institutes of Health, chicken soup has been shown to offer healing benefits by fighting inflammation and promoting hydration. Beyond this classic remedy, other nutritious foods and liquids can provide significant relief when battling a cough and cold.

Quick Summary

This guide provides an overview of the best foods and drinks to consume when you have a cough or cold. It details how specific ingredients can soothe symptoms, boost immunity, and aid in recovery, as well as foods to avoid.

Key Points

Soothe with Warm Liquids: Hot broths and teas help relieve congestion and thin mucus through warm vapors and hydration.
Boost Immunity with Vitamins and Minerals: Foods rich in Vitamin C and Zinc, like citrus fruits, bell peppers, and nuts, support a healthy immune response.
Combat Inflammation: Use anti-inflammatory ingredients such as ginger and garlic in your cooking or drinks to help reduce inflammation in the respiratory tract.
Aid Gut Health with Probiotics: Fermented foods like yogurt and kefir can introduce beneficial bacteria that strengthen your immune system from the inside out.
Avoid Sugary and Greasy Foods: Limit excessive sugar, fatty foods, and alcohol, as they can contribute to inflammation and dehydration.
Prioritize Rest and Hydration: No food can replace the healing power of adequate rest and consistent hydration with water and warm fluids.

Hot Liquids and Broths

Staying hydrated is crucial for flushing out the infection and thinning mucus when you are under the weather. Hot liquids offer the added benefit of soothing a sore throat and providing temporary relief from congestion by loosening thick mucus. This is why a steamy bowl of soup or a warm mug of tea can feel so comforting.

Why Hot Liquids Work

Decongestant Effect: Inhaling the warm vapor from hot liquids can raise the temperature of the respiratory passages, which helps to loosen thickened mucus in the nasal passages.
Hydration: Water is lost through increased mucus production, sweating, and fever, so replenishing fluids is essential. Broths, teas, and water are excellent choices.
Nutrient-rich: Homemade soups and broths contain essential vitamins, minerals, and proteins that provide energy and support immune function, even when your appetite is low.

Foods Rich in Vitamins and Minerals

Your body's immune system is in overdrive when fighting an infection, and certain vitamins and minerals are vital for its proper function. Ensuring your diet includes these key nutrients can support your body's defense mechanisms and speed up recovery.

Vitamin C

While it won't prevent a cold entirely, regular intake of vitamin C can potentially reduce the duration and severity of symptoms.

Sources: Citrus fruits (oranges, lemons, grapefruit), bell peppers, kiwi, strawberries, and broccoli are all packed with vitamin C.

Zinc

Zinc plays an important role in immune cell function, helping the body fight off infections.

Sources: Oysters, beef, chicken, nuts (like almonds and sunflower seeds), and whole grains are good sources of zinc.

Anti-inflammatory Foods

Inflammation in the upper respiratory tract is a key driver of cold symptoms like a runny nose and congestion. Certain foods have natural anti-inflammatory properties that can help ease this discomfort.

Ginger: Known for its anti-nausea effects, ginger also has potent anti-inflammatory properties that can help soothe a sore throat and provide comfort. Add it to hot tea or soup.
Garlic: Containing the compound allicin, garlic has antibacterial and antiviral effects that may help reduce the severity of cold symptoms.
Spicy Foods: Chili peppers contain capsaicin, which can help thin out mucus, relieving nasal congestion. Use with caution if you have an upset stomach.

Fermented Foods and Probiotics

The health of your gut microbiome is closely linked to your immune system. Probiotic-rich foods can introduce beneficial bacteria to your digestive system, which can help your body fight off infections.

Yogurt: Look for varieties with 'live active cultures' to get the probiotic benefits. Pair it with berries for an extra boost of antioxidants.
Kefir: A fermented milk drink, kefir has a diverse range of beneficial bacteria that studies suggest can enhance intestinal immunity.

Comparison Table: Best Foods vs. Foods to Limit During Illness

When you're sick, it's not just about what you should eat, but also what you should avoid. This table summarizes the do's and don'ts of eating during a cough and cold.


Food Category	Best Foods to Consume	Foods to Limit or Avoid
Protein & Soups	Warm chicken or vegetable broth, lean meats (chicken), fish (salmon)	Greasy, fried, or fatty foods that can increase mucus production
Fruits & Vegetables	Leafy greens (spinach, kale), citrus fruits, bell peppers, berries	Overly sweet fruits and juices with added sugar
Dairy	Yogurt with live cultures, as it contains probiotics	Traditional dairy products like milk, as they can cause some people to perceive more mucus
Herbs & Spices	Ginger, garlic, turmeric	None, most are beneficial or neutral when used in moderation
Beverages	Hot tea (green, black, or herbal), broths, honey water, coconut water	Caffeinated beverages, alcohol, and sugary drinks, as they can be dehydrating

The Power of Rest and Hydration

While diet plays a significant role in recovery, it's crucial not to overlook the fundamentals of resting and staying hydrated. Proper hydration is essential for cellular repair and metabolic function, and adequate rest is when your immune system does its best work. Combine these foundational practices with the right dietary choices for the fastest path to feeling better.

Conclusion

Making informed food choices is a simple yet powerful way to manage symptoms and support your body's healing process when you have a cough and cold. Opting for nutrient-rich, hydrating, and soothing options like warm broths, ginger tea, and vitamin-packed fruits can significantly ease your discomfort. Equally important is knowing which foods might aggravate your symptoms, such as excessively sugary or greasy items. By combining these smart food choices with plenty of rest and fluids, you give your immune system the best possible support to recover swiftly. For personalized advice, always consult with a healthcare professional.

Source of information

Frequently Asked Questions

Yes, chicken soup can offer several benefits. The warm broth provides hydration and helps relieve congestion by loosening mucus. Many recipes also contain anti-inflammatory ingredients and provide essential nutrients to support your immune system.

The belief that dairy increases mucus is a common myth. While its thick texture can make your mouth and throat feel coated, scientific studies have shown that it does not increase the amount of mucus produced in your respiratory tract.

Yes, spicy foods containing capsaicin (like chili peppers) can help thin mucus and clear nasal passages. However, if you already have an upset stomach, it's best to avoid very spicy food.

Honey has known antibacterial properties and can be very effective at soothing a cough and sore throat, particularly in adults and children over one year old. It forms a protective coating on the throat, reducing irritation.

You should limit your intake of added sugars found in candy, soda, and baked goods. High sugar consumption can cause inflammation and potentially suppress your immune system's function, hindering recovery.

Plain water is the best option, but warm broths, herbal teas, and coconut water are also excellent choices. They not only hydrate but can also provide electrolytes and soothing comfort.

No, this is a harmful myth. Your body needs a steady supply of energy and nutrients to fight off an infection. Even if your appetite is low, it's important to eat nutritious, easily digestible foods.