Catching a cold is never fun, especially when it leaves you feeling run-down, congested, and craving comfort. The good news is that the foods you eat during this time can have a significant impact on how quickly you recover and how comfortable you feel while you’re sick. Some foods are packed with nutrients that support your immune system, ease congestion, and provide comfort when your body needs it the most.
If you’ve been wondering how to nourish your body when you’re under the weather, keep reading for the 10 best foods to eat when sick with a cold. These foods are not only tasty and easy to prepare, but they also help soothe your symptoms and support a speedy recovery.
1. Chicken Soup: The Ultimate Comfort Food
It’s no surprise that chicken soup is a go-to meal when you’re sick. This warm, soothing dish is known for its ability to help relieve congestion, hydrate the body, and provide the nutrients needed for recovery.
Why It Works:
- Anti-inflammatory properties: The broth can reduce inflammation in your respiratory tract.
- Hydration: The liquid in chicken soup helps keep you hydrated, which is essential when you’re sick.
- Easy on the stomach: If you’re feeling nauseous or have a reduced appetite, chicken soup is gentle and easy to digest.
To get the most benefit, make your own chicken soup using fresh ingredients. Add in veggies like carrots, celery, and garlic to boost the immune-boosting properties!
2. Ginger Tea: Remedy for Nausea and Congestion
Ginger has been used for centuries to treat nausea and reduce inflammation. When you’re sick with a cold, ginger tea is a great way to soothe your throat, reduce congestion, and calm an upset stomach.
Why It Works:
- Anti-nausea: Ginger helps reduce nausea, which is common when you’re congested or dealing with a sore throat.
- Anti-inflammatory: It helps to reduce inflammation in the body, which can make you feel more comfortable when you’re sick.
- Boosts circulation: Ginger helps improve circulation, which is beneficial for speeding up the healing process.
Try making a simple ginger tea by boiling a few slices of fresh ginger root in water. You can add honey or lemon for an extra boost of soothing goodness.
3. Broth-Based Soups: Hydration and Nutrients
Broth-based soups are another excellent option when you have a cold. Whether it’s vegetable, beef, or chicken broth, these soups are full of nutrients and are incredibly hydrating, which is key to recovery when you’re sick.
Why It Works:
- Hydration: Staying hydrated is essential for recovery, and broth helps replenish fluids while providing much-needed electrolytes.
- Rich in vitamins: Depending on the ingredients, broth can provide a variety of vitamins and minerals, such as vitamin C and zinc, which help strengthen the immune system.
- Gentle on the stomach: Broth is easy to digest, making it an ideal option if you’re feeling too ill for solid foods.
You can make a quick broth-based soup with whatever veggies or meat you have on hand, or try a more flavorful option like summer dinner recipes for busy weeknights to keep your meals nutritious and comforting.
4. Garlic: A Powerful Immune Booster
Garlic is often hailed as a superfood due to its ability to fight off infections and boost the immune system. When you’re battling a cold, incorporating garlic into your meals can support your body’s natural defenses.
Why It Works:
- Antimicrobial properties: Garlic contains compounds that help combat bacteria and viruses.
- Boosts immunity: It stimulates the immune system, helping your body fight off the cold more effectively.
- Reduces inflammation: Garlic helps decrease inflammation, which can ease symptoms like sore throat and congestion.
Add fresh garlic to soups, stews, or even smoothies to maximize its health benefits.
5. Oatmeal: Gentle, Soothing, and Nutritious
Oatmeal is another comfort food that’s perfect when you’re sick. It’s warm, soft, and gentle on the stomach, making it easy to eat when you don’t have much of an appetite.
Why It Works:
- Easily digestible: Oatmeal is a simple, easy-to-digest food that provides energy without upsetting your stomach.
- Rich in fiber: The fiber in oatmeal supports your digestive health, which can be compromised when you’re sick.
- Provides steady energy: It’s a great source of slow-releasing carbs that keep you feeling full and energized for longer.
Top your oatmeal with honey, cinnamon, and some fruit for extra flavor and nutrients!
6. Citrus Fruits: Vitamin C to Boost Immunity
Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, which is essential for immune function. When you’re sick with a cold, these fruits can help support your body’s ability to fight off the infection.
Why It Works:
- Rich in vitamin C: Vitamin C is known for boosting the immune system and helping to shorten the duration of colds.
- Hydration: Citrus fruits contain a lot of water, helping you stay hydrated, which is key to recovery.
- Boosts collagen production: Vitamin C helps produce collagen, which aids in tissue repair and can speed up healing.
Try drinking freshly squeezed orange juice or adding lemon to your water for a refreshing, immune-boosting drink.
7. Honey: Soothing and Antibacterial
Honey is more than just a sweet treat—it’s also a natural remedy for sore throats and coughs. Its antibacterial properties make it a great addition to your cold-fighting arsenal.
Why It Works:
- Soothes the throat: Honey has a coating effect, which helps soothe irritation and reduces coughing.
- Antibacterial: It has natural antibacterial properties that can help fight off infections.
- Boosts immunity: Honey contains antioxidants that help strengthen the immune system.
Try a spoonful of honey on its own or mix it into hot tea or warm water with lemon for added comfort.
8. Bananas: Easy on the Stomach and Rich in Potassium
When you’re sick, you may find it difficult to eat solid foods. Bananas are soft, easy to digest, and full of potassium, making them an ideal food when you’re feeling under the weather.
Why It Works:
- Gentle on the stomach: Bananas are bland and easy to digest, making them perfect if you have a sensitive stomach.
- High in potassium: Potassium helps maintain electrolyte balance, especially if you’ve been sweating or losing fluids from a fever.
- Energizing: The natural sugars in bananas give you a quick boost of energy without overwhelming your stomach.
Bananas are also great when you need a quick snack or to add to smoothies for extra nutrition.
9. Yogurt: Probiotics for Gut Health
Yogurt is packed with probiotics, which are beneficial bacteria that help support gut health. A healthy gut is essential for a strong immune system, and eating yogurt can give your body the boost it needs to recover from a cold.
Why It Works:
- Probiotics support immunity: A healthy gut plays a key role in immune function, and probiotics help balance the gut microbiome.
- Soothes the throat: The coolness and smooth texture of yogurt can soothe an irritated throat.
- Boosts digestion: Yogurt helps promote good digestion, which can be helpful when you’re not feeling your best.
Look for plain, unsweetened yogurt for the most health benefits, and add honey or fruit for extra flavor.
10. Spicy Foods: Clearing Congestion
While spicy foods might not be the first thing you reach for when you’re sick, they can actually help clear nasal congestion and ease breathing. Foods like chili peppers, horseradish, and spicy mustard contain capsaicin, which can thin mucus and help open up your sinuses.
Why It Works:
- Clears nasal congestion: Capsaicin helps thin mucus, making it easier to expel.
- Promotes circulation: Spicy foods can stimulate circulation, helping to speed up recovery.
- Soothes sore throat: The heat from spicy foods can provide temporary relief for a sore throat by numbing irritation.
If you enjoy spicy foods, try adding a little heat to your meals in moderation.
Conclusion
When you’re feeling under the weather, the right foods can make all the difference in how quickly you recover and how comfortable you feel. The 10 best foods to eat when sick with a cold | meals for cold & flu relief we’ve covered are full of nutrients that support your immune system, hydrate your body, and help soothe your symptoms. Whether you’re sipping on ginger tea, enjoying a warm bowl of chicken soup, or snacking on a banana, these foods will help you feel better in no time.
For more health-related tips, check out foods that lower blood sugar to keep your body in tip-top shape year-round! Stay warm, stay nourished, and get well soon!
