Colds and flu can be incredibly frustrating, and while there’s no cure for these illnesses, there are certain steps you can take to alleviate symptoms. One of the most important of these steps is to pay attention to your diet.

Eating the right foods can help boost your immune system and speed up your recovery, while eating the wrong foods can make matters worse.

1. Dairy Products

Dairy products are notorious for causing congestion, which is already a problem when you have a cold. They thicken mucous secretions and make breathing more difficult.

Additionally, some people are lactose intolerant, and consuming dairy products during a cold can result in stomach discomfort and diarrhea. Avoid milk, cheese, yogurt, and any other dairy products during a cold.

2. Fried Foods

Fried foods, like French fries and fried chicken, tend to be high in unhealthy fats. These unhealthy fats can lead to inflammation in the body, which can make symptoms worse when you’re fighting a cold.

Additionally, fried foods tend to be high in salt, which can make you feel dehydrated and worsen a sore throat.

3. Alcohol

When you’re sick, you should avoid alcohol altogether. Not only does alcohol dehydrate you, but it can also interfere with your immune system and make it harder for your body to fight off infections.

If you do decide to drink, limit your intake and stick to clear liquors like vodka or gin mixed with water and lemon juice.

4. Caffeine

While you may be tempted to indulge in a cup of coffee or tea to help you fight through your cold, caffeine can actually make your symptoms worse. It dehydrates your body, making it harder for your immune system to fight off cold and flu viruses.

Additionally, caffeine can interfere with your sleep, which is an important part of recovering from a cold.

5. Processed Foods

Processed foods like chips, candy, and fast food are high in unhealthy fats and salt, which can cause inflammation in the body and worsen cold symptoms. Additionally, processed foods lack the nutrients your body needs to fight off infections.

Stick to whole, nutrient-dense foods like fruits, vegetables, and whole grains.

6. Spicy Foods

While spicy foods like chili peppers and hot sauce can clear out congested nasal passages, they can also irritate the throat and cause acid reflux. If you have a sore throat, it’s best to avoid spicy foods altogether.

Even if you don’t have a sore throat, it’s best to limit your intake of these foods.

7. Sugar

The sugar in candy, soda, and other sweets can suppress your immune system and worsen inflammation in the body.

Additionally, consuming too much sugar can lead to an imbalance in gut bacteria, which can make it harder for your body to fight off infections. Stick to natural, healthy sweeteners like honey and maple syrup.

8. Cold Beverages

While it might be tempting to cool off with an icy drink when you have a fever, cold beverages can make your cold symptoms worse.

They can shock your throat and make it more difficult to swallow, which can be especially frustrating if you have a sore throat. Stick to warm beverages like tea and soup.

9. High-Fat Meat

Like fried foods, high-fat meat like red meat and pork can cause inflammation in the body that worsens cold symptoms. Stick to lean protein sources like chicken and fish, which are easier for your body to digest and won’t cause inflammation.

10. Citrus Fruits

While citrus fruits like oranges and grapefruits are high in vitamin C, which can help boost your immune system, they can also irritate a sore throat. Additionally, the acid in citrus fruits can exacerbate acid reflux.

If you must have citrus fruit, try mixing it with other fruits and foods to minimize the impact.

Conclusion

To speed up your recovery from a cold, it’s important to eat a healthy, nutrient-dense diet and avoid foods that can worsen symptoms.

Dairy products, fried foods, alcohol, caffeine, processed foods, spicy foods, sugar, cold beverages, high-fat meat, and citrus fruits are all best avoided when you have a cold. Eating whole, natural foods and staying hydrated with warm beverages like tea and soup can help alleviate symptoms and get you back on your feet sooner.