Foods to Eat and Avoid When You Have a Cold
The holiday season can bring joy, but it can also bring colds. When you start feeling sick, paying attention to your diet can help you recover faster.
I reached out to nutrition experts Christine Byrne and Alyssa Smolen for advice. They emphasize that what you eat while sick should depend on your symptoms and preferences. Instead of stressing about “perfect” choices, focus on nourishing your body. Here’s a simple guide on what to eat and what to avoid when you’re feeling under the weather.
Foods to Eat
Spices:
Spices like turmeric and cinnamon may not be magical cures, but they can add flavor and some health benefits. Turmeric contains curcumin, known for its anti-inflammatory properties. When cooking, pair it with black pepper to enhance absorption.Smoothies:
Smoothies are a great option for quick nutrition. They’re easy to make and can include fruits, vegetables, and even rice without losing flavor. If you prefer warmth, try making a ginger cinnamon pear smoothie.Garlic:
Garlic is celebrated for supporting the immune system. It releases allicin when crushed, which has numerous health benefits. Include raw garlic in your meals for maximum effect.Honey:
Honey is soothing for sore throats and has natural antimicrobial properties. Look for raw, unfiltered honey to get the best benefits.Broccoli:
Packed with vitamin C, broccoli can help boost your immune system. Steaming it might make it easier to eat when you don’t feel well.Soup:
Chicken soup is more than just comfort food. It’s easy to digest and can help with throat irritation. For vegetarians, miso soup offers probiotics that support gut health.Fermented Foods:
Foods like kimchi and sauerkraut contain probiotics that nourish your gut and help support your immune system.
Foods to Avoid
Excessively Spicy Foods:
While a bit of spice can be appealing, overly spicy foods can irritate your throat when you’re already feeling achy.Fried and Fatty Foods:
These foods can slow digestion and may leave you feeling worse. Instead, focus on high-fiber options like fruits and vegetables.Highly Caffeinated Beverages:
Caffeine can dehydrate you and disrupt sleep. If you enjoy your coffee, try to limit it to a couple of cups a day.Sugar and Alcohol:
Both can weaken your immune system. Alcohol also dehydrates you, which is the last thing you want when you’re sick.Crunchy Foods:
Eating crunchy snacks can irritate a sore throat. Stick with softer foods that are easier to swallow.Acidic Foods:
Foods like orange juice can increase throat irritation. Look for milder alternatives instead.
User Reactions
As people share their experiences on social media about getting through winter colds, there’s a consensus on the power of soups, honey, and herbal teas. Platforms like TikTok have seen trends around homemade elderberry syrup and ginger shots to enhance immune health.
A Final Note
When you’re sick, listen to your body. Focus on foods that feel good to you. And remember, there’s no one-size-fits-all approach. Reach out to health professionals for personalized advice.
Increasing awareness of how diet can impact recovery has only grown in recent years. A balanced intake of the right foods can indeed help support your body in fighting off illness. For more expert nutrition tips, check out resources from the Academy of Nutrition and Dietetics.
Feel better soon!
