The best – and worst – foods to eat when you have a cold

From citrus fruits to curry, here are 10 foodstuffs that may alleviate your symptoms. Just steer clear of booze and coffee

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When you’ve come down with a nasty cold, the priority is shaking it off as fast as possible – but sadly the experts agree that molten cheese on toast will not help your cause. Here are the 10 best foods to help you combat the sniffles – and the five to avoid until your head clears.
Research suggests that chicken soup really can be medicinal, largely because of its anti-inflammatory effect. “Soups provide essential fluids for hydration, alongside electrolytes, vitamins and minerals. Chicken soup gets bonus points for the addition of cysteine, an amino acid [protein] that can thin mucus to ease congestion,” says the nutritionist Charlotte Faure Green.  
Plus, there is the comfort factor with psychological benefits. “Eating something nostalgic or deeply comforting, regardless of its nutritional value, triggers dopamine release in the brain, which we interpret as pleasure,” says Faure Green.
The vitamin C in citrus fruits, such as oranges and grapefruits, can boost the immune system, reducing the risk of you catching a cold in the first place. If you’re not a fan of citrus, try kiwi: one serving (two fruits) contains almost double the amount of vitamin C than an orange. There’s also evidence that increasing your intake when you have a cold can slightly reduce the duration of symptoms by 10 per cent.  
“There’s a common misconception that dairy should be avoided when you have a cold because it causes your body to produce more mucus. But there’s no evidence for this,” says Dr Federica Amati, the head nutritionist at Zoe, the science and nutrition company. “Dairy is a great source of protein and calcium, so there’s no reason to skip it when you’re ill.” 
Faure Green adds: “Yogurt contains live beneficial bacteria such as Lactobacillus and Bifidobacterium, our ‘good bacteria’. These probiotics help maintain a healthy gut microbiome, which is crucial for overall immune health. A well-balanced gut microbiome can enhance the body’s ability to fight off infections as they may enhance the activity of natural killer cells, T-lymphocytes, and other immune cells.”
Chillies might not cure your cold, but they can clear your airways and make you feel much better. “Capsaicin, found in any chillies, thins mucus to clear stuffy nasal passages and ease congestion,” explains Faure Green. “Capsaicin also acts as a mild analgesic, providing relief from sore throat pain.”
“​​Honey contains compounds with anti-microbial properties, like hydrogen peroxide and methylglyoxal that inhibit bacterial and viral growth,” says Faure Green. “It coats and soothes the throat, reducing irritation and infection – making it easier to swallow and suppressing coughs. Honey’s antioxidants also reduce inflammation and promote tissue repair. 
Manuka honey is the gold standard, “due to its high content of methylglyoxal, broad-spectrum antimicrobial properties, anti-inflammatory effects and prebiotic benefits. These unique properties make it particularly effective for treating infections, supporting immune health, but it does come at a price,” says Faure Green.
Studies show that garlic can not only reduce the risk of catching a cold in the first place, it can also help you to recover more quickly and reduce the severity of symptoms. “Garlic contains allicin, a compound with antimicrobial properties that can help combat viral and bacterial infections. Research suggests that garlic may enhance the immune system by stimulating the production of white blood cells,” explains Faure Green. 
“Rich in carbohydrates, bananas provide quick, easily digestible energy,” says Faure Green. “They are also high in potassium – essential for fluid balance, nerve function and muscle contractions – and vitamin B6, which is vital for immune function. Bananas also contain a dietary fibre called pectin, which supports regular bowel movements and a healthy digestive system, important for immune health.”
Ginger has been used as a medicine for centuries, and research shows that it has anti-viral properties that can help you to fight off colds and flu. “Ginger contains a bioactive compound called gingerol. This has anti-inflammatory and antioxidant properties and may help to reduce a sore throat and overall inflammation,” says Faure Green. For a quick fix, try steeping slices of fresh ginger in hot water for 10 minutes to make a soothing tea. “If one of your symptoms is nausea, ginger is well-known for its ability to alleviate it. Ginger biscuits are a viable option here, giving a little comfort too.”
“Curry is a veritable bingo card of all the best ingredients for colds, like garlic, ginger and chillies, providing a combination of anti-inflammatory, antimicrobial and decongestant benefits,” says Faure Green. 
“They’re naturally rich in vitamins and minerals, and they contain water, which will help you keep hydrated,” says Dr Amati. “They’re also an excellent source of fibre, which will help support your gut microbiome and, therefore, your immune system.
“If you feel so poorly that you don’t want to eat a whole meal, nuts, seeds and fruits are nutrient-dense, so you don’t need to eat too much to get some benefits.” If you can’t face a full meal, try snacking on bananas, grapes, almonds, cashews and pumpkin seeds. 
Many swear by a hot toddy laced with whisky, brandy or rum as a popular “cure” for a cold – but alcohol could actually make your symptoms worse. “Alcohol is never a healthy choice (sadly),” says Dr Amati. “It can cause inflammation and dehydration and hamper your immune system. When you’ve got a cold, you’re more likely to have inflammation and be dehydrated, and your immune system is already busy. So, it’s best to skip the booze.” A hot drink made of lemon, honey and ginger will feel just as soothing – and research suggests it will do you more good. 
“Caffeine is a diuretic, meaning it increases our urine output and can lead to dehydration,” says Faure Green. “Dehydration thickens mucus and makes it more difficult for the body to clear it, exacerbating congestion and prolonging cold symptoms. 
“Caffeine is also a stimulant that can interfere with sleep patterns and may impact that much-needed rest for the immune system to repair and defend the body against the infection – so keep caffeine to a minimum.” There’s no need to avoid caffeine altogether, but try to have no more than one or two cups of tea or coffee per day, and switch to decaf until you feel better. 
“You’re best off avoiding sugary products, including sports drinks,” says Dr Amati. And veer off the Lucozade. “These can cause large blood sugar responses, which won’t help with your energy levels.”
“Fried foods contain trans fats and high levels of unhealthy fats that promote inflammation,” says Faure Green. So avoid greasy takeaways such as fish and chips, fried chicken and burgers. “They are also harder to digest, placing additional stress on the body,” says Faure Green. 
“High salt intake can lead to fluid retention and dehydration which impairs the body’s ability to clear mucus,” says Faure Green. Use lemon and spices for a flavour hit instead.
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