Last updated on : 30 Jun, 2025
Read time : 11 min
Over 1 billion cases of the common cold occur annually worldwide, with an average adult experiencing 2–3 colds per year, and children up to 8.
When you’re under the weather with a nagging cough or runny nose, food choices can feel confusing. One moment you’re told to load up on Vitamin C, the next you’re warned against acidic fruits. So what should you do? Let’s break it down.
While fruits are generally packed with nutrients and antioxidants, not all of them are ideal when you are actively battling a cough or cold. Some can irritate your throat or increase mucus production, while others offer gentle, healing support.
This blog explores which fruits (and foods) to go easy on while you’re recovering—and which ones to lean into instead. Whether you’re nursing a sore throat or trying to help your child recover faster, making informed dietary choices can make all the difference.
When you’re sick with a cough or cold, your body needs all its strength to fight the infection. However, certain foods and fruits might aggravate your symptoms or slow down your recovery. Here are some fruits and foods you should avoid during a cough or cold:
Most of us reach for citrus fruits like oranges, lemons, and grapefruits when we feel a cold coming on. This is because they contain a high amount of vitamin C. However, these fruits can also be quite acidic. This acidity can irritate an already sore throat, leading to increased discomfort and coughing. Despite the immune-supporting benefits of vitamin C, it might be wise to limit citrus consumption during a cold or cough. In its place, consider milder fruits like bananas or cooked apples, which are easier on the throat.
Sweets and sugary foods may provide temporary relief. However, they can weaken your immune system’s ability to fight off illness. A diet rich in sugar promotes inflammation and impairs white blood cell function, which can delay recovery, worsening your respiratory symptoms. Additionally, sugary foods provide empty calories without the essential nutrients your body needs to recover. During a cough or cold, it’s best to avoid these foods and focus on nutrient-dense options that support healing.
Although spicy foods have been known to temporarily clear nasal passages, they may also irritate the throat and aggravate coughing. Ingredients like chilli peppers can lead to increased inflammation and discomfort, particularly if you already have a sore throat. For many people, spicy foods can trigger a cough reflex, exacerbating symptoms. Instead of reaching for that extra spicy curry or chilli sauce, choose milder, soothing foods that offer comfort and relief.
Fried and fatty foods might be your go-to comfort food, but they can potentially slow down your recovery process. Foods like chips, fried chicken, and greasy burgers can be difficult to digest and may cause bloating or discomfort. Besides, these foods can trigger inflammation in your body. When your body is fighting off an illness, it’s best to opt for lighter options, such as steamed vegetables, whole grains, and lean proteins. These foods are easier to digest and help your body get the nutrients it needs to recover. Avoid heavy meals, as they can be harder on your system.
Dairy products, such as milk, cheese, and ice cream, can thicken mucus and exacerbate congestion, making breathing more difficult. While some individuals may tolerate dairy without issue, many find that consuming these foods worsens their cough or cold symptoms.
If dairy increases mucus or throat discomfort, consider cutting it from your diet. This can help alleviate your symptoms and support your recovery. Non-dairy alternatives, such as almond or oat milk, can be soothing replacements.
Alcohol and caffeinated beverages, such as coffee and energy drinks, may keep you awake and alert. However, they can also cause dehydration, which is something you want to avoid when you’re recovering from a cold or cough. Dehydration can exacerbate symptoms and impair the body’s ability to fight off infections. Additionally, both alcohol and caffeine can disrupt sleep patterns, which are essential for your body’s healing process. Instead, focus on hydrating fluids, such as water, herbal teas, and clear broths.
Crunchy snacks like chips, pretzels, and crackers may taste good, but they can be harsh on a sore throat. Their hard texture could further scratch the throat, making swallowing even more painful. During a cold or cough, avoid such snacks and instead choose soft foods that provide nourishment without aggravating symptoms. Options like yoghurt, applesauce or smoothies can provide relief. They also help keep your energy levels up while you recover from your illness.
Certain foods are renowned for their health properties and can help soothe your symptoms. Here are some of the best options to consider:
Incorporating these foods into your diet can help you feel better and recover more quickly from a cough or cold. Remember to stay hydrated and nourish your body to support your immune system.
1. Flu-Busting Vegetable Soup
2. Chicken and Garlic Soup
3. Ginger and Turmeric Tea
When your child has a cold or cough, it’s essential to ensure they eat well. This not only aids their recovery but also supports their overall well-being. Below are some effective strategies that can help them during these challenging times:
When your child is suffering from a cough or cold, tender love and care from you are essential. And part of that care includes giving them foods that are easy to eat and digest, without irritating their already sore throat.
Hydration is crucial when your child is down with a cold or cough.
Each child may exhibit different symptoms during a cold or cough.
We often hear about certain foods to avoid during cough and cold. But what about preventing these illnesses from happening in the first place?
A balanced diet is especially crucial when your child is battling an illness.
Regular physical activity and stress management techniques can strengthen your child’s immune system and improve their well-being.
Sleeping well is just as crucial as eating well when it comes to recovery from a cold or cough.
During a respiratory infection, your body’s inflammatory response is already heightened. Certain fruits—especially those high in natural sugars or acids—can exacerbate that inflammation or irritate mucosal linings. Instead of eliminating fruits, think about their functional role: choose those that hydrate, soothe, and support immunity without overstimulating the system.
Citrus fruits like oranges and lemons should be avoided during cough and colds as they may increase mucus production.
Spicy and fried foods, dairy products, sugary foods, and caffeinated beverages are some foods to avoid during a cold recovery.
Eating fruits rich in vitamin C like strawberries, kiwis, and pineapples can improve the immune system, but cannot entirely prevent colds.
Bananas are soothing for the throat and can be eaten during a cough. They are one of the best foods for a cough due to their soft consistency.
Mangoes are high in vitamin C, which can boost the immune system. However, their sweetness might trigger increased mucus production, so they’re not the best food to eat when you haveduring a cough.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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