17 Best Foods to Support Recovery from Cough and Cold Naturally

Are you struggling with a cough or cold? These common ailments can make you feel uncomfortable, especially during the monsoon and winter when immunity may be stressed. The right foods can offer symptomatic relief, support your immune system, and complement recovery. Incorporating nutrient-dense, warm, and hydrating foods is a key part of self-care during illness.

Top 17 Foods to Support Recovery from Cough and Cold Symptoms

A cough and cold can disrupt your daily routine, leaving you tired and uncomfortable. Including certain foods in your diet may help relieve mild symptoms naturally and support faster recovery. Here are 17 effective foods:

Ginger

One of the most effective home remedies for cough and cold is ginger. Renowned for its potent anti-inflammatory properties, it can provide a soothing effect for a sore throat effectively [3].

How to use:

• Chop some pieces of ginger and boil them in water.
• Add a bit of raw honey for sweetness.
• This makes an excellent ginger tea that may help relieve cough symptoms. Drinking this tea once or twice a day can provide significant temporary symptomatic relief.

Garlic

Garlic, a staple in many kitchens, contains allicin, a compound with potential antiviral and immune-supporting properties [4]. While it may help support the immune system, it can also provide mild, supportive relief from cough and cold symptoms. Incorporating garlic into your diet may contribute to overall wellness during cold and flu season.

How to use:

• Consuming raw or cooked garlic with your meals could potentially reduce the severity of cold symptoms.
• Chewing on a raw garlic clove is a traditional practice, but it’s important to note its strong taste and potential for gastric irritation.
• Adding garlic to soups and stews enhances their nutritional properties.

Raw Honey

Raw honey is a natural remedy that may help soothe a sore throat and act as a gentle cough suppressant. Its natural antimicrobial properties can also support the body in managing infections that contribute to cold and cough symptoms. Honey’s thick consistency coats the throat, which helps reduce irritation [5].

How to use:

• A solution of honey mixed with warm water or herbal tea can offer temporary respite from persistent coughing.
• Taking a spoonful of raw honey before bed can reduce nighttime coughing in children over the age of one [5].
• Combining honey with ginger has been suggested to reduce productive cough in paediatric patients [5].

Turmeric

With its anti-inflammatory and antioxidant properties largely attributed to the compound curcumin, turmeric may help soothe symptoms of cough and cold and support overall respiratory health [6].

How to use:

• Consume a warm drink with turmeric, ginger, and honey for relief.
• Incorporating turmeric into your daily meals may help support your immune system and reduce the risk of developing cold symptoms.
• Turmeric milk, or “golden milk,” is a popular, comforting home remedy.

Lemon

Lemons are rich in Vitamin C, which may help support the immune system and overall health. Vitamin C is an essential nutrient that plays a role in various immune functions.

How to use:

• Mixing lemon juice with honey in warm water may help soothe a sore throat and reduce coughing.
• Drinking this mixture several times a day can help keep the throat moist and provide temporary relief from discomfort.
• Lemon water can be a refreshing way to stay well-hydrated.

Pineapple

Pineapple contains an enzyme called bromelain, which may help suppress coughs and loosen mucus in the throat due to its mucolytic and anti-inflammatory action [7].

How to use:

• Drinking fresh pineapple juice may help soothe your throat and keep you hydrated.
• Eating pineapple chunks can also help reduce mucus buildup.
• Bromelain supplements are available, but their dosage for cough relief is much higher than what is consumed in a standard serving of fruit [7].

Pomegranate Juice

Packed with antioxidants, pomegranate juice may help reduce systemic inflammation and support overall health. Regular consumption can strengthen your immune system by contributing essential vitamins and polyphenols during periods of sickness. Pomegranate juice also helps maintain hydration levels.

How to use:

• Adding pomegranate juice to smoothies may enhance its nutritional benefits.

Hot Tea

A hot cup of herbal tea, especially the chamomile or peppermint variant, soothes the throat and works wonders in relieving congestion by increasing mucus flow.

How to use:

• Adding honey to hot tea may enhance its soothing effects and provide temporary relief from throat irritation.
• Green tea, rich in antioxidants, may help support the immune system and overall health.
• Drinking hot tea throughout the day keeps you hydrated.

Pumpkin Seeds

Pumpkin seeds are rich in Zinc, a mineral that may help support immune function. Zinc intake around the onset of a cold may help reduce its duration [10].

How to use:

• Munching on roasted pumpkin seeds may nutritionally boost your body’s ability to fight off infections.
• Adding them to salads and cereals increases their health benefits.
• You can also take zinc supplements, which can provide additional support during a cold. The recommended daily intake of zinc for most adults is between 8-11 mg [10]. Always consult your doctor before taking these supplements.

Yoghurt

Yoghurt is filled with Probiotics (beneficial bacteria) that can enhance the health of your gut and play a supportive role in bolstering your immune system. Including it in your daily diet could help your body resist colds as a general wellness practice.

How to use:

• Adding fruit to yoghurt increases its nutritional value.
• Probiotic supplements are another option for gut health.

Broth or Soup

Nothing beats a warm broth or soup for providing essential hydration and comfort during a cold. The warmth soothes the throat and the steam may temporarily clear nasal congestion effectively. Adding vegetables boosts their nutritional content. Homemade soups are preferable for their health benefits. Chicken soup is a time-tested remedy for cough and cold, known for its soothing and healing properties. It provides hydration, relieves congestion, and delivers essential nutrients to boost immunity and may possess mild anti-inflammatory effects [11].

Quick Recipe:

• Simmer chicken with garlic, ginger, onions, and vegetables in water for an hour.
• Add herbs like black pepper and thyme for extra relief.
• Strain and serve warm for maximum comfort and healing benefits.

Vegetable Juice

Freshly squeezed vegetable juices, particularly those rich in Vitamin C and beta-carotenes, can boost immunity and provide essential nutrients during illness. Carrot, beet, and spinach juices are excellent choices. Mixing different vegetables ensures a range of nutrients. Juices also help maintain hydration.

Turkey Sandwich

A turkey sandwich is a nourishing meal option when you’re under the weather. The high lean protein content in turkey aids recovery by providing the building blocks for immune cells and tissues. Adding vegetables and whole-grain bread increases its health benefits. Lean turkey is preferable for its lower fat content.

Traditional Chicken Stew

A homemade chicken stew with vegetables provides warmth, hydration, and essential nutrients that may help support recovery during a cough or cold. Adding herbs and spices can offer mild soothing and supportive effects, while serving the stew hot may provide temporary relief from throat irritation and discomfort. This comforting meal is easy to digest and can be a nourishing option when dealing with cold and flu symptoms. The ingredients in stew are easier to consume when a sore throat makes swallowing difficult.

Banana

Bananas are bland, easy to digest, and can provide a quick energy boost. They also contain Potassium and Magnesium, which are beneficial for maintaining hydration levels when you are sick. Including bananas in your diet when you’re coughing might help you recover faster. The benefits of eating bananas include offering a nutritious option that can be easily added to smoothies for a healthy treat.

Kiwi

Kiwi is high in Vitamin C and antioxidants. Studies have suggested that this could give a much-needed boost to your immune system and potentially reduce the duration of cold symptoms in older adults [9]. Eating kiwis regularly can help maintain overall health. For general wellness, consuming the fruit is typically preferred over supplements.

Almonds

Almonds are a good source of Vitamin E, which supports immune function as a fat-soluble antioxidant. Regular consumption of almonds can help sustain your energy levels and overall health during a cold. How to use:

• Adding almonds to your diet as snacks or meals boosts their benefits.
• Almond butter is a tasty alternative.
• As a high-fibre food, almonds are best consumed in moderation during active illness to avoid stomach upset.

Incorporate these foods into your diet as supportive and nourishing options to combat cough and cold symptoms while boosting your immune system.

Conclusion:

Coping with a cough and cold can be challenging, but incorporating the right foods may help ease symptoms and support your immune system. Soothing herbs like ginger and turmeric, vitamin-rich fruits, and nourishing broths can provide relief and promote overall wellness. It is important to remember that these foods are not a replacement for medical treatment. While these foods can support recovery, persistent or severe symptoms should always be evaluated by a healthcare professional. Don’t forget to stay hydrated and maintain a balanced diet during illness.

Expert Perspective

“Natural foods like fruits, vegetables, herbs and spices are rich in antioxidants, vitamins, and anti-inflammatory compounds that can play a powerful role in supporting the body’s natural defences and potentially reducing the severity and duration of mild cough and cold symptoms. Always seek a medical consultation in case of a persistent cough, high fever, difficulty breathing, or symptoms that worsen over time.”

– Dr. Boban Raju

Frequently Asked Questions (FAQs)

What foods help stop coughing?

Honey, ginger, and turmeric may offer symptomatic relief for a cough. Their anti-inflammatory properties help reduce irritation and inflammation caused by coughing. Warm broths and teas can also help soothe the throat and loosen mucus.

Which fruits help relieve cough and cold symptoms?

Fruits rich in Vitamin C and antioxidants can help support the immune system and soothe symptoms of cough and cold. Citrus fruits like oranges and lemons, pineapple, pomegranate, berries, and bananas are all good choices. They provide nutrients, hydration, and may help reduce throat irritation and mucus buildup, making them helpful additions to your diet during illness.

Is milk good for a cough?

Drinking warm milk may help provide temporary relief from a dry cough. However, it is a common misconception that milk causes increased mucus production for the general population. For individuals with dairy sensitivity, it can sometimes thicken mucus, which may not be ideal for productive coughs. Therefore, it is best to choose this remedy based on personal tolerance and the type of cough you have.

What foods are good for fighting a cold?

Vitamin C-rich foods like oranges, lemons, and kiwis, along with nutrient-dense foods like broths, soups, and lean proteins, can boost the immune system and help fight a cold.

What food should be avoided during a cough?

Avoid spicy food, highly acidic foods like citrus fruits (if they irritate your throat), fried food, and cold drinks during a cough as they may irritate the throat further. Also, avoid any food you are allergic to, as it could exacerbate symptoms.

References

[1] Sharma, S., Hashmi, M. F., & Alhajjaj, M. S. (2023, August 8). Cough. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK493221

[2] American Lung Association. (n.d.). Learn about cough. https://www.lung.org/lung-health-diseases/warning-signs-of-lung-disease/cough/learn-about-cough

[3] Verma, R., & Bisen, P. S. (2022). Ginger- A Potential Source of Therapeutic and Pharmaceutical Compounds. Journal of Food Bioactives, 18. https://doi.org/10.31665/JFB.2022.18309

[4] Rouf, R., Uddin, S. J., Sarker, D. K., Islam, M. T., Ali, E. S., Shilpi, J. A., Nahar, L., Tiralongo, E., & Sarker, S. D. (2020). Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends in Food Science & Technology, 104, 219–234. https://doi.org/10.1016/j.tifs.2020.08.006

[5] Jaybhaye, D. L., Chandra, S., Johar, S., & Nagre, A. S. (2022). Effect of honey and ginger mixture on productive cough in pediatrics patients. International Journal of Basic & Clinical Pharmacology, 11(3), 237. https://doi.org/10.18203/2319-2003.ijbcp20221038

[6] Kunnumakkara, A. B., Hegde, M., Dey Parama, Sosmitha Girisa, Kumar, A., Uzini Devi Daimary, Prachi Garodia, Sarat Chandra Yenisetti, Oommen, O. V., & Aggarwal, B. B. (2023). Role of turmeric and curcumin in prevention and treatment of chronic diseases: Lessons learned from clinical trials. ACS Pharmacology & Translational Science, 6(4), 447–518. https://doi.org/10.1021/acsptsci.2c00012

[7] Peixoto, D. M., Rizzo, J. A., Schor, D., Silva, A. R., Oliveira, D. C. de, Solé, D., & Sarinho, E. (2016). Use of honey associated with Ananas comosus (Bromelin) in the treatment of acute irritative cough. Revista Paulista de Pediatria (English Edition), 34(4), 412–417. https://doi.org/10.1016/j.rppede.2016.04.002

[8] Sabbagh, A. J., Farshad Mohammadian Rasanan, Bahrami, A., Bagher Minaie Zangii, Jale Aliasl, Mekyal Rambod, & Omid Sadeghpour. (2020). Acute Cough Management in Persian Medicine. Galen Medical Journal, 9, e1854–e1854. https://doi.org/10.31661/gmj.v9i0.1854

[9] Hunter, D. C., Skinner, M. A., Wolber, F. M., Booth, C. L., Loh, J. M. S., Wohlers, M., Stevenson, L. M., & Kruger, M. C. (2011). Consumption of gold kiwifruit reduces severity and duration of selected upper respiratory tract infection symptoms and increases plasma vitamin C concentration in healthy older adults. British Journal of Nutrition, 108(7), 1235–1245. https://doi.org/10.1017/s0007114511006659

[10] Hemilä, H., Fitzgerald, J. T., & Petrus, E. J. (2022). Zinc acetate lozenges for the common cold: a meta-analysis of randomized controlled trials. BMC Infectious Diseases, 22(1). https://doi.org/10.1186/s12879-022-07409-w

[11] Rennard, B. O., Ertl, R. F., Gossman, G. L., Robbins, R. A., & Rennard, S. I. (2000). Chicken soup inhibits neutrophil chemotaxis in vitro. Chest, 118(6), 1546–1550. https://doi.org/10.1378/chest.118.6.1546