Battling a cough can be frustrating. Did you know that what you eat can actually influence your symptoms? This guide explores which foods can soothe your cough and which might make it worse, helping you make informed choices for a speedier recovery.
Understanding Coughs and Their Causes
Coughing is a natural reflex, whether voluntary or involuntary, your body uses to clear irritants, mucus, fluids, or microbes from your throat and airways. When peripheral nerve receptors in your airways detect an irritating substance like dust or excessive mucus, they trigger a response. This causes your chest and abdominal muscles to contract, forcefully expelling air to clear the airway.^1^
Coughs are generally classified as acute (lasting a few days to weeks) or chronic (lasting longer). Acute coughs are often caused by common colds, the flu, or throat infections like laryngitis. A cough becomes chronic if it persists for more than four weeks in children or eight weeks in adults. Chronic coughs can stem from conditions like asthma, bronchitis, chest infections, smoking, or gastroesophageal reflux disease (GERD).^2^
Woman drinking hot beverage for cough relief
Foods That Might Trigger or Worsen a Cough
While the idea of “feeding a cold” has some merit, not all foods are beneficial when you’re coughing. Certain foods may exacerbate symptoms for some individuals.
Dairy Products: The association between milk and increased mucus production is a common belief. However, scientific studies have largely debunked this, showing that milk does not increase mucus production or trigger coughing in most people.^3^ If you find that dairy worsens your cough, it’s best to limit its consumption.
Spicy and Fatty Foods: Individuals with GERD may find that spicy or high-fat foods trigger coughing. Coffee and alcohol can also have this effect.^4^
High Fructose Corn Syrup (HFCS): Fruit drinks and soft drinks containing HFCS have been linked to asthma symptoms.^5^
High-Sugar Foods: A diet high in sugar can impair immune system function, potentially prolonging a cough.^6^
Foods Rich in Meats, Sodium, and Refined Carbohydrates: These have been shown to increase mucus production, potentially leading to a chesty cough.^7^
High-Histamine Foods: These may cause coughing, along with other symptoms like sore, watery eyes and sneezing. High-histamine foods include processed meats, eggplant, dairy, soy sauce, citrus, pineapple, and some dairy products. Food additives and chemicals are also suspected contributors to rhinitis, nasal congestion, or post-nasal drip.[^8, 9^]
Allergens: Coughs can be allergy-induced, triggered by irritants such as pollen, dust, pet dander, and mold. These can particularly worsen symptoms for individuals with asthma.
Which Foods to Avoid When You Have a Cough?
Reactions to food are highly personal, so it’s important to identify your own triggers. However, some foods are more commonly reported to worsen coughs.
Vegetables to Limit
Starchy vegetables like corn, potatoes, and squash can raise blood sugar levels, which some research suggests may increase the risk of congestion-related diseases linked to lung issues. Therefore, limiting high-starch sources might be beneficial when you have a cold. Vegetables high in histamine, like eggplant and fermented vegetables such as sauerkraut, should also be consumed with caution if you have a histamine intolerance.
Fruits to Avoid
Some people find that citrus fruits like grapefruit, oranges, and lemons can irritate a sensitive throat, triggering a cough. While scientific evidence is limited, it might be best to avoid them if you experience this effect.
Best Foods to Eat When Coughing
Fortunately, many plant-based foods and teas can provide relief from coughs and respiratory ailments.^10^
Top Food for a Chesty Cough: Honey
Honey is a natural remedy with potent antibacterial and antiviral properties, making it highly effective for coughs.^11^ Adding honey to hot water or herbal tea can soothe an irritated throat and chest.
Best Food for a Dry Cough: Peppermint
Peppermint, with its cooling menthol content, can calm a dry, tickly cough. Peppermint possesses antibacterial, antiviral, and antitussive properties.^12^ Enjoy it as a tea or suck on peppermint lozenges.
Best Food for Persistent Coughs: Ginger
Spicy and warming, ginger has been a traditional remedy for coughs, colds, and flu for centuries. Its anti-inflammatory, antiviral, and antibacterial properties can help relax airway muscles and ease breathing.^13^
Lifestyle and Dietary Changes for Cough Relief
Making strategic adjustments to your diet and lifestyle can also aid in managing a chesty cough.
- Focus on Fresh, Natural Foods: A diet rich in fresh, natural foods supports your immune system. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that help your body recover.
- Limit Inflammatory Foods: Minimize foods high in sugar, salt, saturated fats, and trans fatty acids. These contribute to low-grade inflammation, slowing recovery and potentially leading to further health issues.^14^ As mentioned, processed and fried foods can also increase mucus production.
- Stay Hydrated: Drink plenty of fresh, filtered water to support detoxification and keep your cells hydrated. Swap sugary drinks and alcohol for herbal teas like peppermint and ginger, aiming for at least 2 liters of water daily.
- Get Active: Regular exercise bolsters your immune system, potentially reducing the occurrence, severity, and duration of respiratory infections like coughs.^14^ Incorporate physical activity into your routine, whether it’s walking, jogging, or cycling.
