Worst Foods to Eat When You Have a Cold: Expert Advice

Runny nose, congestion, sore throat, sneezing – these are telltale signs that you’re likely battling a cold. While the symptoms can vary and sometimes include headaches and fever, it’s important to remember that colds are respiratory infections caused by a multitude of viruses. Essentially, a cold can take hold when a weakened immune system allows a virus to settle in and thrive.

Your diet plays a significant role in either supporting or undermining your immune system. In times of stress or burnout, maintaining a robust immune system through proper nutrition becomes even more critical. Knowing what to eat and, just as importantly, what to avoid can make a difference in how quickly you recover and how severe your symptoms become.

This guide dives into the worst foods to eat when you’re fighting a cold, alongside a reminder of beneficial foods to support your recovery.

Why Focus on Plant-Powered Eating for Immune Health?

A diet rich in plant-based foods is beneficial for overall health, and it’s particularly advantageous for your immune system. While specific nutrients are crucial for immune function, a wide variety of fruits and vegetables contribute to a stronger defense against illnesses.

Briefly: 6 of the Best Foods to Eat When You Have a Cold

While our focus is on what to avoid, it’s worth quickly mentioning some helpful foods. As Jackie Newgent, RDN, chef, nutritionist, and author, notes, “There’s no magic superfood for combatting the common cold. However, there are numerous foods and nutrients that can play helpful roles in prevention or treatment of it.” Incorporating variety from these categories can help maintain or regain a healthy immune system:

1. Fatty Fish: Rich in omega-3 fatty acids, which are known to reduce inflammation and may boost immune cell function.
2. Yellow Bell Peppers: An excellent source of vitamin C, which may help shorten the duration of cold symptoms.
3. Mushrooms: Packed with B vitamins, selenium, and antioxidants, with potential antiviral effects.
4. Chicken Soup: Hydrating and soothing, with potential anti-inflammatory properties from broth, vegetables, and chicken.
5. Citrus Fruits (with Peel): High in vitamin C and antioxidants; the peel can add extra benefits.
6. Ginger: Used for centuries to ease cold symptoms, particularly nausea and congestion.

Now, let’s delve into the foods you should definitely limit or avoid when you’re feeling under the weather.

4 Worst Foods to Eat When You Have a Cold

While it’s helpful to know what to eat, understanding what to avoid is equally crucial. Steering clear of certain foods can alleviate symptoms and support a quicker recovery from a cold. Here are four key food categories to be mindful of:

Selection of sugary treats like candy, cookies, and cake, representing foods high in added sugar to avoid when having a cold.

1. Foods High in Added Sugar

Foods loaded with added sugars, such as candy, cookies, cakes, and sweetened beverages, can negatively impact your blood sugar, mood, and, importantly, your immune health. These sugary culprits cause rapid spikes in blood sugar levels, which can then compromise the efficiency of your immune system.

Research indicates that excessive sugar consumption promotes a pro-inflammatory environment within the body. This inflammatory state not only increases the risk of chronic conditions but also weakens your immune defenses, making it harder to fight off infections like the common cold. To support your body’s ability to recover from a cold, it’s best to choose whole, unprocessed foods with minimal to no added sugar.

2. Alcohol

While an occasional glass of wine or a cocktail might be acceptable for many, alcohol offers no nutritional benefits and can be detrimental when you’re fighting a cold. Excessive alcohol intake can disrupt sleep patterns, interfere with immune pathways, and lead to dehydration – all of which are counterproductive to recovery.

Some studies suggest a correlation between moderate alcohol consumption and a lower prevalence of colds. However, it’s crucial to understand that this refers to regular, moderate drinking as a preventative measure, not as a treatment. Moderate alcohol intake is generally defined as up to one drink per day for women and up to two drinks per day for men.

Consuming alcohol once you are already sick will not eliminate the cold virus. In fact, it can worsen your condition. Alcohol can lead to dehydration, exacerbate congestion, and potentially interact negatively with cold medications. Therefore, it’s best to avoid alcohol altogether when you have a cold to allow your body to focus on healing.

3. Fried Foods and Trans Fats

Fried foods, which often contain trans fats, present a double whammy to your immune health and gut microbiome. These unhealthy fats are commonly found in fast food, fried snacks, and many processed foods.

Fried and trans fats are known to trigger inflammation in the body and impair immune function. Regular consumption of these foods can weaken your body’s defenses, making you more vulnerable to infections and prolonging illness. Furthermore, they can negatively impact the balance of bacteria in your gut, which plays a significant role in immune health.

Choosing healthier cooking methods like baking, grilling, or steaming and avoiding foods high in trans fats is crucial for supporting immune resilience and overall well-being, especially when you’re trying to recover from a cold.

4. Foods with Excess Salt

While sodium (from salt) is an essential nutrient, consuming too much can be detrimental to your immune function and blood pressure. Many processed foods are surprisingly high in salt, often without tasting overtly salty.

Heavily processed snacks, canned goods, soups, frozen meals, and fast foods are common culprits for hidden sodium. Even seemingly harmless items like sauces, condiments, and pre-packaged meals can contribute significantly to your daily salt intake. Excessive salt can impair the proper functioning of immune cells and potentially elevate blood pressure, which isn’t ideal when your body is already stressed fighting a cold.

Being mindful of nutritional labels and consciously choosing fresher, lower-sodium alternatives can make a big difference in supporting your immune system and overall health, especially when you’re sick.

Balancing Best and Worst Foods for Cold Recovery

These lists of foods to eat and avoid when you have a cold are valuable guidelines. However, remember that healthy eating is fundamentally about balance and moderation. Obsessing over “clean eating” to an extreme can create unnecessary stress, which ironically can weaken your immune system and increase your susceptibility to colds.

Instead of drastic measures, start by incorporating one or two recommended “best foods” into your diet and gradually reduce or eliminate the “worst foods,” especially when you feel a cold coming on or are actively sick. Small, consistent changes are more sustainable and effective in the long run for supporting your immune health.

For more comprehensive strategies to bolster your immune system, resources like “From Burnout to Balance” offer further insights and practical tips, including a list of 25 immunity-supporting foods.

This article has been updated since its original publish date in April 2019.

References

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