Which food is best for cold and flu?

December 9, 2025 •

4 min read

According to a 2021 review, aged garlic extract supplements may enhance immune function and decrease the severity of colds and the flu. Navigating what to eat when you feel sick can be confusing, but certain foods provide essential nutrients, hydration, and comfort to support your body's recovery process.

Quick Summary

This article explores the most beneficial foods for fighting cold and flu symptoms. It covers hydration, nutrient-rich options like chicken soup and garlic, and foods to avoid. The guide emphasizes supportive dietary choices to aid recovery and boost the immune system.

Key Points

Hydration is Crucial: Staying well-hydrated with water, broth, or tea is the most important step for recovery, helping to thin mucus and fight dehydration.
Chicken Soup for Nourishment: Beyond comfort, chicken soup provides fluids, electrolytes, protein, and zinc, aiding recovery and soothing congestion.
Ginger for Nausea Relief: Fresh ginger, in tea or food, is a powerful anti-inflammatory and can effectively relieve nausea and stomach upset.
Boost with Vitamin C and Zinc: Incorporating foods rich in Vitamin C (like citrus fruits and peppers) and Zinc (like meat and legumes) can support immune function and potentially shorten illness duration.
Probiotics for Gut Health: Yogurt with live cultures or other fermented foods can introduce beneficial bacteria that aid the immune system.
Avoid Sugary and Hard Foods: Limit sugary treats, alcohol, and hard, crunchy foods that can worsen inflammation, dehydration, or irritate a sore throat.
Listen to Your Body: Pay attention to what you can tolerate and focus on nourishing, gentle foods. Rest and proper nutrition are the best combination for healing.

Hydration: The Foundation of Recovery

Staying adequately hydrated is the most critical step when dealing with a cold or the flu. A fever, sweating, and reduced appetite can all lead to dehydration, which hinders your body's ability to heal. Fluids help thin mucus, reduce congestion, and flush out toxins. While water is always the best choice, several other options can provide added benefits and flavor.

Warm Broths and Soups

Warm, broth-based liquids are incredibly soothing for a sore throat and can help clear nasal passages. Chicken soup, a time-honored remedy, provides not only fluids and electrolytes but also protein and zinc from the chicken, along with vitamins from vegetables. For vegetarians, a flavorful vegetable broth with plenty of ginger, garlic, and leafy greens works just as well. The steam from a hot bowl of soup can also offer temporary relief from congestion.

Herbal Teas with Honey and Ginger

Herbal teas, such as chamomile or peppermint, can provide warmth and comfort. Adding a spoonful of honey can help soothe a cough and a sore throat. Ginger tea, made from fresh ginger, is known for its anti-inflammatory and anti-nausea properties, making it an excellent choice if you're experiencing stomach discomfort.

Electrolyte-Rich Fluids

If you've experienced vomiting, diarrhea, or a prolonged fever, replenishing electrolytes is crucial. Coconut water is a natural source of electrolytes, including potassium, sodium, and chloride. Oral rehydration solutions or low-sugar sports drinks can also be used, but it's best to consult a healthcare professional for guidance.

Immune-Boosting and Symptom-Soothing Foods

Incorporating specific foods can provide your body with the nutrients it needs to fight infection and alleviate symptoms. These include vitamins, minerals, and compounds with anti-inflammatory and antiviral properties.

Garlic: A Natural Antiviral

Garlic has been used for centuries for its medicinal properties. It contains compounds with antibacterial and antiviral effects that may support the immune system in fighting off infections. To maximize its benefits, add fresh, crushed garlic to soups, dressings, or stir-fries near the end of cooking, as heat can destroy some of its active ingredients.

Vitamin C-Rich Fruits and Vegetables

While vitamin C can't prevent a cold, regular intake may slightly reduce its duration and severity. Foods rich in vitamin C and other antioxidants help protect cells from damage. Great sources include:

Citrus Fruits: Oranges, grapefruits, lemons, and kiwis.
Bell Peppers: Both red and green peppers are packed with vitamin C.
Broccoli: Contains immune-boosting vitamins C and E.
Strawberries: A delicious and easy-to-eat source of vitamin C.

Zinc-Rich Foods

Zinc is a mineral that plays a vital role in immune function. Some studies suggest that zinc consumption can shorten the duration of a cold. Excellent food sources include:

Oysters and Shellfish: Oysters are one of the richest sources of zinc.
Meat and Poultry: Beef, lamb, and chicken are good sources.
Legumes: Chickpeas, lentils, and beans.
Nuts and Seeds: Pumpkin seeds and cashews.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that support gut health and, by extension, immune function. Yogurt with live active cultures can help, as some research suggests probiotic dairy products may help people heal faster when sick. For those sensitive to dairy, fermented foods like sauerkraut or kimchi are great alternatives.

Foods to Avoid During a Cold or Flu

Just as some foods can help, others can worsen symptoms or impede recovery. It is wise to limit or avoid these while you are sick.

Sugary Foods and Drinks: Excess sugar can promote inflammation and may temporarily weaken the immune system.
Alcohol and Caffeine: These are dehydrating and should be avoided when you need to focus on fluid intake.
Hard or Crunchy Foods: If you have a sore throat, crunchy foods like crackers or raw vegetables can cause irritation. Opt for softer options instead.
Greasy and Processed Foods: These are often difficult to digest and can put extra stress on your body's system, which is already working hard to fight the infection.

Comparison of Soothing Foods


Food Item	Primary Benefit	Best For	Notes
Chicken Soup	Hydration, nutrients, congestion relief	Overall comfort and nourishment	Consider adding extra garlic and ginger for a boost.
Ginger Tea	Anti-nausea, anti-inflammatory	Nausea, sore throat, stomach upset	Use fresh ginger for the most potent effect.
Yogurt (Probiotic)	Immune support, gut health	Maintaining healthy gut flora	Choose plain yogurt with live cultures; cold yogurt can also soothe a sore throat.
Citrus Fruits	Vitamin C, antioxidants	Immune support	Easy to eat, but avoid if experiencing acid reflux or sore throat irritation.
Oatmeal	Fiber, minerals, soothing	Easy-to-digest nourishment	Good source of iron, selenium, and zinc; serves as a warm comfort food.

Conclusion: Listen to Your Body

The best food for cold and flu recovery is ultimately what your body can tolerate and what provides comfort and essential nutrients. While chicken soup and citrus fruits are well-regarded, individual needs can vary. Focusing on hydration, choosing nutrient-dense and easy-to-digest foods, and avoiding triggers like sugar and alcohol will give your body the best chance to recover efficiently. Remember to listen to your body and prioritize rest alongside proper nutrition for a quicker return to health. For more detailed nutritional information on immune function, consider visiting a reputable resource like the National Institutes of Health (NIH) website.

Frequently Asked Questions

The belief that dairy increases mucus production is a myth. While the thick texture of dairy mixed with saliva can create a perception of thicker mucus, studies show no scientific evidence that dairy products cause an increase in mucus.

Yes, spicy foods containing capsaicin, such as chili peppers and hot sauce, can help thin mucus and temporarily relieve sinus congestion and stuffiness.

Yes, cold, soft foods like ice cream and ice pops can be very soothing for a sore throat and can help reduce inflammation. This also helps with hydration, especially if you have a fever.

While water is best, broths, herbal tea, and coconut water are excellent for hydration. Broths help with electrolytes, and hot tea can soothe your throat and relieve congestion.

If you're feeling nauseous, stick to bland, easily digestible foods. The BRAT diet (bananas, rice, applesauce, and toast) is often recommended. Sipping on clear broths or ginger tea can also help.

While orange juice is a good source, many other foods, like bell peppers, broccoli, and kiwifruit, contain even higher concentrations of Vitamin C. It's best to get Vitamin C from a variety of whole foods.

You can increase your zinc intake by consuming foods such as shellfish (oysters are very high), meat, poultry, legumes, and nuts. Whole grains and dairy products also contain zinc.