Cold and Flu: What to Eat and Drink to Get Better Faster

• Foods and drinks for cold and flu
• Fluid intake during cold and flu infection
  • What to drink when you have cold or flu
    • Milk and dairy
  • What not to drink during cold and flu infection
    • Caffeinated drinks
    • Alcohol
• Healthy eating
  • Immune boosting foods
    • Foods with vitamin C
    • Vitamin E foods
    • Selenium rich foods
    • Food variety
  • Chicken soup
  • Spicy foods
  • Appetite loss in children
  • Foods for diarrhoea

Foods and drinks for cold and flu

Cold and flu infections usually get better within a couple of weeks without treatment.¹ However, continuing to maintain a healthy diet while the symptoms of a cold or flu resolve is important for ensuring you recover as quickly as possible.²

You may not feel like eating as much as you usually do if you have a common cold, and influenza infection may cause you to lose your appetite. So eating enough nutritious food can be challenging. Knowing about foods and drinks which help relieve symptoms while they give your body the energy and nutrients it needs to fight the cold or flu can make it easier.

Fluid intake during cold and flu infection

Staying hydrated is one of the most important things you can do when dealing with a cold or flu. Symptoms such as a runny nose and sweating, which often accompanies fever, increase the amount of water your body loses.⁴ This could potentially result in dehydration if fluid intake is not increased to compensate.⁵

Drinking plenty of fluid not only promotes a speedy recovery from cold and flu but also aids in loosening mucus in the nose and alleviating congestion.⁶ Staying hydrated ensures that the body can function properly and enhances the body’s ability to defend itself against the cold or flu effectively.³

When managing a cold or flu, women should aim to consume a minimum of eight 250 mL cups of fluid daily, and men 10 250ml cups of fluid.⁷ Opt for water or other healthy fluids based on preference and thirst cues. It is important not to over-hydrate, as excessive fluid intake can lead to hyponatremia, a condition characterised by low blood salt levels.⁸ If you are in good health, let your thirst guide you in determining when and how much to drink.

The appropriate amount of fluid required will vary based on a child’s lifestyle, environment and activity level. When caring for a child over one year old, ensure they consume around 4 cups of fluid daily.⁹ Pregnant women over the age of 19 are advised to increase their fluid intake to up to 9 cups per day.¹⁰

What to drink when you have cold or flu

Water is not just the best fluid to drink for your health¹¹, but also key to ensuring you stay hydrated during a cold or flu, replacing lost fluids and helping to keep your throat moist.¹²

Hot drinks are also a good choice as the hot steam they produce can relieve congestion.¹³ Other fluids which are good options during cold and flu infection include:

• Juice;
• Ginger ale;
• Herbal tea;
• Honey and lemon tea – mix lemon and honey with a cup of hot water;
• Broth;
• Ginger tea.

What not to drink during cold and flu infection

Caffeinated drinks

It is often recommended to limit the consumption of caffeine during a cold or flu due to their potential dehydrating effects.¹⁴ This includes coffee, cola drinks, energy drinks and tea.

Alcohol

It is advised to refrain from consuming alcohol during a cold or flu as it can dehydrate the body.¹⁵ Furthermore, alcohol can impact the immune system’s functionality, potentially increasing susceptibility to infections. Excessive alcohol consumption is associated with a higher risk of contracting infections.¹⁶

For more information about the effects of alcohol, see Alcohol and Drinking .

 

Healthy eating

Eating enough healthy foods is an important component of managing cold and flu symptoms. Although your appetite will probably be reduced if you have a cold or flu, your body actually needs more energy and nutrients to help it fight the infection.¹⁷

You do not need to follow a special diet or eat particular foods when you have cold and flu, but you should:

• Eat nutritious foods, including fruits and vegetables;
• Consume foods which boost the immune system;
• Eat foods which may help relieve cold and flu symptoms like congestion; and
• Consume soft foods which are easier to swallow with a sore throat.¹⁷

Immune boosting foods

A healthy immune system not only helps prevent cold and flu infections, it also helps prevent serious complications and ensures rapid recovery when they do occur.¹⁸ Foods which have been shown to boost the immune system include¹⁹:

• Yoghurt;
• Kefir;
• Garlic;
• Spinach;
• Turmeric;
• Green Tea.

Foods with vitamin C

Vitamin C rich foods also help boost the immune system.²⁰ They include:

• Oranges and grapefruits;
• Peppers;
• Strawberries;
• Tomatoes;
• Pineapples;
• Broccoli;
• Paw paw;
• Guava.

Vitamin E foods

Vitamin E rich foods also play an important role in supporting the immune system.²¹ They include:

• Leafy greens such as spinach, brussel sprouts and collards;
• Almonds and sunflower seeds;
• Broccoli;
• Blueberries;
• Whole grains.

Selenium rich foods

Selenium is an important immune-related micronutrient.²² Selenium rich foods include:

• Shrimp;
• Tuna;
• Turkey;
• Lamb;
• Beef;
• Chicken;
• Eggs;
• Brazil nuts.

Food variety

Including a diverse range of colourful foods in your diet is a great way to ensure you receive all the necessary nutrients. For instance, incorporating fruits and vegetables of various colours (such as red, yellow, orange, green, and purple) is recommended.²³

Chicken soup

Although eating chicken soup was once thought to be merely an old wives’ tale, it has been scientifically shown to help relieve cold and flu symptoms. It reduces inflammation, which in turn helps clear mucus and reduce congestion.²⁴ In addition, the hot steam from chicken soup can help relieve congestion and this may be its chief advantage for relieving the symptoms of cold and flu.

For a warming chicken and vegetable soup recipe, see Chicken and Vegetable Soup.

 

Appetite loss in children

Children with colds and flu often lose their appetites. There’s no need to worry if your child has a reduced appetite or no appetite for several days when they have a cold or flu – this is normal.²⁵ Encourage your children to eat when they are hungry and give them soft foods which are easy to eat.

Foods for diarrhoea

If you experience diarrhoea during cold and flu infection, consume clear fluids or oral rehydration solution to replenish lost fluids.²⁶ It is recommended to stick to bland foods like rice, pasta, and crackers, and avoid fatty or high-fibre foods.

More information

For more information on the common cold and influenza, types of influenza and treatments and tips for preventing influenza, see Cold and Flu.

References

¹https://www.healthdirect.gov.au/colds
²https://www.healthdirect.gov.au/flu
³https://www.google.com/url?q=https://newsnetwork.mayoclinic.org/discussion/home-remedies-self-help-for-sinusitis/&sa=D&source=docs&ust=1722219166811413&usg=AOvVaw31PczwJxyRdjD_PvbvQFMv
⁴https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fever
⁵https://www.healthdirect.gov.au/dehydration
⁶https://www.google.com/url?q=https://newsnetwork.mayoclinic.org/discussion/home-remedies-self-help-for-sinusitis/&sa=D&source=docs&ust=1722219166811413&usg=AOvVaw31PczwJxyRdjD_PvbvQFMv
⁷https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/water
⁸https://www.betterhealth.vic.gov.au/health/healthyliving/salt
⁹https://www.schn.health.nsw.gov.au/dehydration-babies-and-children-factsheet
¹⁰https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
¹¹https://www.healthdirect.gov.au/amp/article/drinking-water-and-your-health
¹²https://www.health.qld.gov.au/__data/assets/pdf_file/0025/435607/ed-colds_and_flu.pdf
¹³https://pubmed.ncbi.nlm.nih.gov/19145994/
¹⁴https://www.health.qld.gov.au/__data/assets/pdf_file/0025/435607/ed-colds_and_flu.pdf
¹⁵https://www.healthdirect.gov.au/how-alcohol-affects-your-health
¹⁶https://adf.org.au/insights/alcohol-immune-system/
¹⁷https://www.eatwellnutrition.com.au/general-nutrition/eating-well-to-fight-off-colds-and-flu
¹⁸https://theconversation.com/a-strong-immune-system-helps-ward-off-colds-and-flus-but-its-not-the-only-factor-99512
¹⁹https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#Immune-system-boosters
²⁰https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124957/
²¹https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
^{22/sup>https://www.sciencedirect.com/science/article/pii/S0946672X23001360?via=ihub
23https://nutritionaustralia.org/fact-sheets/eat-a-rainbow/#:~:text=Key%20points:,receive%20a%20variety%20of%20nutrients
24https://www.nfcr.org/blog/chicken-soup-helps-soothe-the-common-symptoms-of-cold-flu-and-mild-covid-19/
25https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/colds#:~:text=Children%20with%20a%20cold%20don’t%20need%20bed%20rest,-There%20is%20no&text=Although%20children%20are%20unlikely%20to,child%20starts%20to%20feel%20better.
26https://www.healthdirect.gov.au/amp/article/diarrhoea}