14 Best Foods for a Cold, from Clinical Health Experts

Your body relies on good, balanced nutrition to function well and fend off viruses and bacteria. But if you’ve caught a cold or flu, “several nutrients are essential to boost your immune system, which is your defense mechanism against invaders like the common cold,” says Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

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What’s the best thing to eat when sick?

“Though you may be under the weather, doing the best you can to eat a balanced diet will help ensure you get the nutrients you need to get you back to health sooner,” says Jacqueline Reed, MS, RDN, CDN, CSOWM, CDCES, a Clinical Nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center. “Keeping meals simple can be helpful when life doesn’t allow you to stay in bed.”

She says that relying on pantry items or prepared foods can be helpful when you don’t have the energy to cook—just be aware to avoid highly processed foods that may lack nutritional value. (Here are 12 healthy pantry staples dieticians recommend you keep on hand for times like this.) Reed also suggests easy-to-reach-for foods such as already-cut fresh fruit, frozen fruits and vegetables, instant rice, canned beans, and rotisserie chicken.

What foods are good for the cold and flu?

Stews

“Foods that are warm and simple to digest—like soups, broths, and stews—are ideal,” Zumpano says. The warming effect can help soothe a sore throat and loosen mucus, while a stew’s soft, well-cooked ingredients are gentle on your stomach. Making one big batch of stew is also an easy way to get a lot of nutrients out of individual meals—a huge advantage when you’re too tired to cook. Zumpano recommends including protein, vegetables, broth, and complex carbohydrates like beans, potatoes, brown rice, and legumes.

Chicken noodle soup

“Good old chicken noodle soup” is the ultimate sick day comfort food for a reason, Zumpano explains. For decades, studies have shown that chicken soup can provide a mild anti-inflammatory effect, which can help ease upper-respiratory infections associated with the flu or the common cold. (This research first emerged in the 70s and is still supported by modern studies.)

Like stews, chicken noodle soup contains an easy-to-consume balance of essential nutrients. “[This] heart-warming soup provides protein from chicken and bone broth, potassium, carbohydrates, and fiber from carrots, onions, and celery.”

She adds you should also use whole grain noodles, which add iron, magnesium, and zinc to your bowl. Another option? “Barley is a good source of fiber and selenium, which appears to have a powerful effect on the immune system due to its antioxidant properties,” says Alex Miller, MS, RDN, LDN, a corporate registered dietitian consultant.

Lean protein

Protein is a key macronutrient for immune health. “You need protein to build and repair tissue and muscle and to fight bacterial and viral infections,” Zumpano says. “Protein provides amino acids, which are essential for the synthesis of immunoglobulins or antibodies to fight infection. Antibodies are proteins that help protect your body from harmful invaders like bacteria and viruses.”

Lean meats like skinless chicken, turkey, and fish are a good place to start, says Reed. She also recommends nourishing protein meals like split pea soup, miso soup with tofu, or a vegetable omelet. Just make sure to use the whole egg—not just the whites—as egg yolks contain most of the protein content as well as other nutrients important for warding off illness, such as zinc and selenium.

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Foods rich in vitamin C

“Vitamin C can shorten the duration of a cold,” Zumpano says—and 2023 research published in BMC Public Health found that vitamin C can reduce the severity of symptoms as well. Oranges, berries, grapefruit, lemon, lime, and other fruits are great, hydrating sources of vitamin C. And if you’re having a hard time eating, try blending up a fruit smoothie with Greek yogurt for the added protein benefit, recommends Reed. (You can also toss in some spinach for its iron content—the vitamin C in fruits helps your body absorb iron more effectively.)

Vitamin C is often added to many foods, too, says Amy Gorin, MS, RDN, a registered dietitian in the New York City area. “You’ll sometimes see it on the ingredient list as ascorbic acid.”

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Fatty fish

Zumpano says that the omega-3 content in fatty fish like salmon, tuna, herring, sea bass, and mackerel can help suppress inflammation, which can help you start to feel better when you’re sick. One recent review of research published in the International Journal of General Medicine found that the current knowledge of omega-3 fatty acid’s role in supporting immune health extends to Covid-19 as well. The researchers say that omega-3’s can reduce the risk of positive Covid-19 infection, speed up symptom recovery, and decrease symptom severity.

Still, if you’re not a seafood lover (or don’t have the appetite for it when sick), chia seeds, flaxseeds, walnuts, and pumpkin seeds are great omega-3 sources, too, Zumpano says.

Legumes

There is evidence that zinc can shorten the duration of colds, according to Zumpano—and legumes are a great source of the mineral. Legumes also tick several other boxes for what to eat when you’re sick:

• They’re one of the best plant-based sources of protein.

• Legume products like chickpea hummus or edamame offer healthy, cold-fighting snacks that are easy to reach for when you don’t have the energy to cook.

• Legumes like lentils, split peas, and beans are easy to add to comforting soups.

• Legumes are a good source of iron, which plays an important role in immune system health.

• Legumes contain high levels of fiber, which can help alleviate constipation (just be sure to drink plenty of water).

Greek yogurt

Greek yogurt is a great source of immune-boosting protein—but its probiotics may fortify your immune defenses further. While research is limited, there is some evidence showing probiotics may reduce the duration and severity of a cold, Reed explains. (Just make sure to look for Greek yogurt products that contain “live cultures.”)

Eating yogurt when you’re sick is also an easy way to sneak in other essential nutrients, says Miller. “Top with nuts or seeds and fresh berries for a boost of essential fatty acids, fiber, and vitamin C.”

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Ginger

“Ginger is also known for its ability to help ease cold symptoms by relieving congestion and stimulating circulation in the body,” says Miller. “It has an active compound called gingerol, which is known for its antimicrobial properties.”

2023 research published in Drugs in Context points to other benefits of using ginger when you’re sick: It has strong anti-inflammatory activity, which can allevilate pain and swelling—such as easing a sore throat; it can ease nausea and vomiting; and it may work as an expectorant to relieve symptoms of bronchitis, coughs and colds.

Honey

“Research has shown honey to be effective in relieving symptoms of cough,” Reed says. In fact, 2020 research published in BMJ Evidence-Based Medicine highlights honey’s antimicrobial properties, suggesting it may be more effective (and safer) than over-the-counter medications and prescription antibiotics in treating upper respiratory tract infections (though the authors say that more research is needed). For cough relief, Reed recommends consuming one tablespoon of honey on its own or mixed into a tea.

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Bananas

Miller also recommends reaching for this easy-on-the-stomach snack when you’re sick. Bananas are a great source of potassium—an important electrolyte that keeps us hydrated when sick by helping cells absorb and use the fluids you’re drinking—as well as vitamin B6, a key nutrient in promoting a stronger immune system. Bananas are also a healthy source of carbohydrates, which can help keep your energy levels up when you’re feeling fatigued with a cold or flu.

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Nuts and nut butters

Nuts are an excellent way to increase your levels of dietary protein as well as add some essential fats into your diet when you are sick. “Essential fats can help the skin and mucous membranes stay healthy, which helps ward off invaders from getting into your body,” says Roger E. Adams, PhD, CISSN, a dietitian and nutritionist in Hudson, OH. “Additionally, nuts and seeds are high in selenium, vitamin D, zinc, and copper, all of which are key ingredients to maintaining and boosting your immune system.”

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Sweet potatoes

“One medium sweet potato provides over 100 percent of your vitamin A for the day, a vitamin that helps regulate the immune system and protects from infections by keeping our skin and internal tissues healthy,” says Miller. Her go-to recipe: Slice a sweet potato into quarter-inch long vertical slices, turn your toaster up to high, and toast your slices two to three times or until tender. Top your toast with other cold-and-flu-fighting foods, like nut butters, banana slices, eggs, or hummus.

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Cruciferous vegetables

Sure, you might not feel like a veggie stir-fry when you’re battling a stuffy nose and itchy throat, but cruciferous veggies like broccoli, bok choy, and kale are loaded with nutrients that help you get well. “Broccoli, in particular, contains vitamin E, an antioxidant and phytochemical that’s great for fighting colds and flu,” says Scott Schreiber, DC, DACRB, DCBCN, MS, CNS, LN, a double-board-certified chiropractic physician and clinical nutritionist. He suggests getting your fill however you can—whether that’s in a soup, salad, or raw with a little dressing or Greek yogurt dip.

Liquids

“When we become dehydrated, all of our body’s systems suffer, especially the immune system,” Dr. Adams explains. That’s why drinking enough water and other healthy liquids is essential to fighting off a cold or flu.

Adding some flavor with a squeeze of citrus fruit can help encourage you to drink more water throughout the day—and lemon may be particularly powerful. According to the Cleveland Clinic, lemons contain special nutrients that help protect our body from disease. If you’re experiencing respiratory symptoms, try adding lemon to hot water instead. The warm liquid can soothe a sore throat and thin mucus to improve congestion—and if you add a bit of honey, you can suppress that cough, too.

Another option? One of Gorin’s favorite illness-fighting beverages is 100% grape juice made with Concord grapes. A serving provides 120% of the daily recommended value for vitamin C, and “The vitamin C and plant nutrients in 100% Concord grape juice may help promote a healthy immune system, per preliminary research,” she says.

Zumpano adds that it’s important to drink fluids that replenish electrolytes, such as bone broth, electrolyte-enhanced water, 100% fruit or vegetable juices, smoothies, or coconut water. (You can “eat” water, too, with these 10 most hydrating foods recommended by nutritionists.)

What to eat when you’re sick and have no appetite

It’s common to lose your appetite when you’re sick with a cold or flu. Research says that this is because our body releases proteins (called cytokines) that help boost our immune system in fighting off what’s making you sick. But these cytokines can also cause appetite loss, according to the British Journal of Pharmacology.

If you’re struggling with low appetite, Reed says to choose foods that are comforting and nourishing, such as soups or stew. “[Try to] eat smaller meals and more frequently to get the nutrients you need,” she adds. “If you are having a hard time eating, try blending up a smoothie made with yogurt and fruit.”

What foods are good for nausea?

As the Drugs in Context research supports, ginger is effective in relieving nausea. You can take ginger lozenges, add it to soups, or drink ginger in teas, juices, and smoothies to make nausea go away.

Probiotics may help relieve nausea as well. “If you are having gastrointestinal symptoms such as diarrhea, constipation, heartburn, indigestion or gas, probiotics may help ease some of these symptoms,” says Zumpano. Probiotic foods and drinks include yogurt with live cultures, kombucha, Kefir, sauerkraut, and kimchi.

If you’re struggling to tolerate most food due to nausea, the Cleveland Clinic recommends trying foods such as saltine crackers or plain bread. While research is limited, peppermint chewing gum may temporarily help with nausea—but this effect has more to do with the peppermint itself, not the gum. Research from the Journal of Holistic Nursing suggests peppermint aromatic oil to be more effective in quelling nausea.

What food makes your stomach feel better?

Gastrointestinal symptoms like nausea can make eating while sick even more difficult—but remember, nutrition is vital for your recovery. While the BRAT diet—bananas, rice, applesauce, and toast—is extremely gentle on your system and can make your stomach feel better temporarily, it contains very little protein, healthy fats, and other nutrients that will help you heal.

Instead, the National Institutes of Health recommends a “bland diet” when you’re sick with an upset stomach. This diet includes foods that are easily digestible, low in fiber, high in nutrients, and gentle on your gastrointestinal tract—such as low-fat dairy products, eggs, broth, fruit juices, bland cooked vegetables (beets, carrots, beans,) and tofu.

Learn more about the 7 best foods for an upset stomach, according to nutritionists.

What not to eat when feeling sick

Certain foods can worsen different types of symptoms when you’re sick. But our experts say that, in general, you want to avoid greasy and fatty foods, anything that will dehydrate your body (such as foods high in sodium or alcohol), and highly processed foods that are low in nutritional value.

But here’s the key takeaway experts want you to know: “The most important thing to do is to build your immune system on a daily basis to help prevent you from getting a cold in the first place,” Zumpano says. “Ensure that your body gets enough antioxidants, protein, vitamins, minerals, fiber prebiotics, and probiotics to support your immune system. This will also help you get rid of a cold faster.”

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• 10 Natural Cough Remedies That Are Worth Trying
• 10 Foods That Could Make Your Cold or Flu Worse
• 6 Clear Symptoms of the Flu You Shouldn’t Ignore
• If Your Cold Lingers, Here Are 13 Things It Could Mean