Quick Answer: When you have a cold or flu, focus on broth-based soups, plenty of fluids, fruit and vegetables rich in vitamin C, easy-to-digest protein, and probiotic foods like yoghurt. Honey can soothe a cough in adults and children over 12 months. Limit sugary, fried and highly processed foods and alcohol, rest as much as possible, and see a doctor if symptoms are severe or not improving.
When you're grappling with a cold or flu, feeding your body with the right nutrition can play a pivotal role in helping you recover. While you might be offered old wives' tales about the best foods to combat illness — chicken soup, tea, or even 'starving' a fever — scientific evidence does point to certain foods that can aid in bolstering your immune response and speeding up recovery.
Wondering which of those old sayings hold up? Read Immune System Myths: What's Actually True? on our sister site, Moringa Leaf.
In This Article
- Understanding the Immune Response in Illness
- Foods That Help With Recovery When You're Sick
- What to Avoid
- Staying Hydrated
- Supplementing Your Diet
- Listen to Your Body
- When to See a Doctor
- Where Turmeric Australia Fits In
- FAQs
- Our Simple Recommendation
- References
Understanding the Immune Response in Illness
During an illness, the body's immune system is activated to fight off infection, which can sometimes result in decreased appetite. This biological response is the body's way of conserving energy for the fight against pathogens. However, maintaining adequate nutrition is crucial, as it provides the body with the necessary tools to support this fight.
Cold vs flu: a cold usually comes on gradually with a runny nose, sneezing and a sore throat, and most people feel better within 7–10 days. The flu tends to hit suddenly, with fever, body aches, exhaustion and a dry cough, and can take one to two weeks to recover from. Both are caused by viruses, so antibiotics won't help.
Foods That Help With Recovery When You're Sick
Broth-Based Soups
Light and easy to digest, soups provide hydration and essential nutrients like vitamins and minerals from added vegetables, and protein from chicken or beef. They're particularly soothing and can help relieve nasal congestion.
There's some science behind grandma's chicken soup, too: a laboratory study found chicken soup had a mild anti-inflammatory effect on the white blood cells involved in cold symptoms. Add garlic, ginger and a pinch of turmeric for extra flavour and warmth.
Probiotic and Prebiotic Foods
Foods rich in probiotics, such as yoghurt, kefir and sauerkraut, support gut health, which is crucial since a significant portion of the immune system is housed in the gut. Prebiotic foods like garlic and bananas help nourish these beneficial gut bacteria.
To learn more about how gut bacteria and immunity are linked, read Probiotics and Your Immune System: What's the Connection? on Nature's Help.
Vitamin-Rich Fruits and Vegetables
Citrus fruits, berries and leafy greens provide vitamin C, an antioxidant that helps the immune system function more efficiently. Brightly coloured vegetables like carrots and capsicum are high in beta-carotene, which the body converts into vitamin A, another immune-supporting nutrient.
What the research says about vitamin C: a Cochrane review found that taking vitamin C regularly before getting sick slightly shortened the length of colds — by around 8% in adults. Starting it only once symptoms begin showed little consistent benefit, so regular intake from food matters most. Kiwifruit, capsicum, oranges, strawberries and broccoli are all excellent sources.
Lean Proteins
Proteins are fundamental for the repair and growth of immune cells. Include lean meats, eggs or plant-based proteins like beans and lentils in your diet to help strengthen your body's defence mechanisms.
If your appetite is low, try soft, easy options like scrambled eggs, Greek yoghurt or a smoothie with protein-rich milk.
Healthy Fats
Foods high in omega-3 fatty acids, such as salmon and flaxseeds, can help reduce inflammation, which often accompanies and exacerbates symptoms during infections.
Honey for Coughs
A teaspoon of honey, on its own or stirred into warm water or herbal tea, is one of the best-supported home remedies for coughs. A 2020 review found honey improved cough frequency and severity in upper respiratory tract infections. Never give honey to babies under 12 months, due to the risk of infant botulism.
Read more: Different Types of Allergies
What to Avoid
It's advisable to reduce your intake of sugary, fatty and overly processed foods during illness, as these can suppress immune function and lead to inflammation, which might worsen symptoms.
It's also wise to skip alcohol, which dehydrates you and disrupts sleep, and to go easy on caffeine if you're struggling to rest.
Staying Hydrated
Keeping hydrated is crucial when fighting off an illness, especially with symptoms like fever or diarrhoea, which can lead to dehydration. Water, herbal teas and electrolyte solutions are good options to maintain fluid balance.
A simple check: pale yellow urine is a good sign you're drinking enough. Warm drinks like ginger tea with lemon and honey, or a mug of broth, are especially comforting for sore throats and blocked noses.
Supplementing Your Diet
While focusing on a nutrient-rich diet, supplements can also play a role in providing additional support. ViraGuard by Nature's Help is an excellent supplement crafted to support immune health. Containing key ingredients known for their immune-boosting properties, ViraGuard can be a valuable addition to your wellness routine during the cold and flu season.
Zinc is another nutrient commonly used during colds. Some research suggests zinc lozenges taken within 24 hours of symptoms starting may help shorten a cold. Always check supplement labels and follow the recommended dose, as too much zinc can cause nausea.
Listen to Your Body
Ultimately, listening to your body and responding to its needs is essential. If you're craving certain foods, it's likely that your body is signalling a need for the nutrients they contain. Rest, nourishment and appropriate medical care are all crucial for a swift recovery.
By understanding the nutritional needs of your body during illness and responding with the right foods, as well as cold and flu supplements like ViraGuard, you can help support your immune system and potentially reduce the duration of your illness.
When to See a Doctor
Most colds and flu clear up on their own, but seek medical advice if you have:
- Difficulty breathing, shortness of breath or chest pain
- A high fever lasting more than 3 days, or a fever that returns after improving
- Confusion, severe drowsiness or a stiff neck
- Signs of dehydration, such as very little urine, dizziness or a dry mouth
- Symptoms lasting longer than 10 days, or that improve then suddenly get worse
People over 65, pregnant women, young children and people with chronic conditions are at higher risk of flu complications. If you're in one of these groups, see your GP early — prescription antiviral medicines work best when started within 48 hours of symptoms. The annual flu vaccine remains the most effective way to reduce your risk of the flu. Call 000 in an emergency.
Where Turmeric Australia Fits In
When cold and flu season rolls around, ViraGuard is formulated to support your immune system alongside a nourishing diet, plenty of fluids and rest. Keep it on hand through the cooler months as part of your wellness routine, and always read the label and follow the directions for use.
Shop ViraGuard Immune Support →
FAQs
What should I eat when I have a cold or flu?
Broth-based soups, fruit and vegetables rich in vitamin C, easy-to-digest protein like eggs and yoghurt, and probiotic foods are all good choices. Drink plenty of fluids and eat little and often if your appetite is low.
Should you starve a fever and feed a cold?
No. This is an old myth. Whether you have a cold or a fever, your body needs fluids and nutrients to recover. Eat what you can manage and focus on staying hydrated.
Is chicken soup actually good for a cold?
Yes. Chicken soup provides fluids, salt, protein and vegetables, the warm steam can ease congestion, and a laboratory study found it had a mild anti-inflammatory effect on white blood cells involved in cold symptoms.
Does vitamin C help with colds?
Regular vitamin C intake may slightly shorten the length of colds — by around 8% in adults, according to a Cochrane review. Starting it only after symptoms begin shows little consistent benefit.
Is honey good for a cough?
Yes. Research shows honey can ease cough frequency and severity. Take a teaspoon on its own or in warm water or tea. Never give honey to babies under 12 months.
What foods should I avoid when sick?
Limit sugary, fried and highly processed foods, and avoid alcohol, which dehydrates you and disrupts sleep. Go easy on caffeine if it's affecting your rest.
When should I see a doctor for a cold or flu?
See a doctor if you have difficulty breathing, chest pain, a high fever lasting more than 3 days, confusion, signs of dehydration, or symptoms lasting more than 10 days. People at higher risk of complications should see their GP early.
Our Simple Recommendation
When you're sick, keep it simple: sip fluids all day, eat a bowl of broth-based soup with plenty of vegetables, add easy protein like eggs or yoghurt, and use honey in warm drinks for a cough. Skip alcohol and highly processed foods, rest as much as you can, and keep ViraGuard on hand through the cooler months. See your doctor if symptoms are severe or not improving after 10 days.
Shop ViraGuard Immune Support →
References
- Hemilä H & Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews.
- Abuelgasim H, Albury C & Lee J (2021). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evidence-Based Medicine.
- Rennard BO, et al. (2000). Chicken soup inhibits neutrophil chemotaxis in vitro. Chest.
- Healthdirect Australia. Colds and Flu.
- NIH Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals.
About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.
Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Always consult a qualified healthcare professional before introducing any new supplement into your wellness routine, particularly if you have a pre-existing health condition, are managing a chronic illness, are pregnant or breastfeeding, or are taking prescription medication. If your symptoms are severe, worsening or not improving, see your doctor. In an emergency, call 000.
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