Worst Foods to Eat When Sick with a Cold or Flu

Introduction

When you're sick with a cold, eating the right foods can help provide the energy and nutrients your body needs to fight off the infection. But some foods can actually make you feel worse or prolong your illness. It's important to avoid inflammatory foods and those that suppress your immune system.

The wrong foods can lead to increased mucus production, throat irritation, upset stomach, and weakened defenses against the cold virus. Making smart food choices when you're under the weather speeds healing and avoids sabotaging your recovery.

Sugar and Refined Carbs

Foods high in sugar and refined carbohydrates cause your blood sugar to spike and then crash. This can leave you feeling drained when you need energy the most. Additionally, research shows sugar suppresses immune function, making it harder to fight off the cold virus.

Avoid sweets like:

• Candy
• Cookies
• Cake
• Muffins
• Sugary cereals
• Fruit juice
• Sports drinks
• Soda
• Sweetened coffee drinks

Refined carbs such as white bread, white pasta, and white rice act similarly to sugar in the body. Opt for whole grain versions instead for steady energy and more nutrients.

Tips for avoiding sugar and refined carbs

• Read labels and avoid sweets
• Choose whole fruits over juice
• Pick whole grain breads and natural cereals
• Avoid soda, sports drinks, sweet coffee drinks

Dairy Products

Milk and other dairy products are mucus-producing, which is problematic when you already have a runny nose and cough. The extra mucus can worsen congestion. Lactose in milk can also be difficult to digest when you have a compromised digestive system.

It's best to avoid:

• Milk
• Cheese
• Cream
• Butter
• Cream soups
• Ice cream
• Milk chocolate
• Yogurt

Non-dairy alternatives like almond milk, coconut milk, and fortified plant milks are better options when you're congested and feeling under the weather.

Tips for avoiding dairy

• Use non-dairy milks in cereal, oatmeal, drinks
• Try dairy-free yogurts and ice creams
• Choose dark chocolate over milk chocolate
• Avoid cream-based soups and sauces

Fried and Fatty Foods

Greasy comfort foods like fries, pizza, burgers, and chips may seem appealing when you're sick, but they can make you feel worse. Fried foods are difficult to digest and can exacerbate digestive issues. High-fat meals also increase inflammation in the body.

Avoid these fatty foods:

• Fried chicken
• French fries
• Pizza
• Fatty cuts of meat
• Bacon
• Ribs
• Buttery mashed potatoes
• Donuts and pastries
• Potato chips
• Fast food burgers

Focus on lean proteins, fruits, vegetables, broth-based soups, and whole grains while you recover. The fiber will also help get your digestive system back on track.

Tips for avoiding fried/fatty foods

• Choose grilled, baked, roasted options
• Skip the fast food and make soup at home
• Avoid greasy, buttery side dishes
• Drink lots of clear fluids and broths

Caffeine and Alcohol

Caffeinated drinks like coffee, energy drinks, and soda act as diuretics that can dehydrate you. Alcohol has a similar dehydrating effect. When you have a cold, hydration is crucial for dissolving mucus and helping flush out the infection.

It's best not to drink:

• Coffee
• Black tea
• Energy drinks
• Soda
• Beer
• Wine
• Liquor
• Cocktails

Hydrating options like water, herbal tea, broth, and diluted fruit juices are better for cold recovery. Look for caffeine-free tea blends.

Tips for hydrating without caffeine/alcohol

• Drink plain water, add lemon/cucumber
• Sip on decaf tea, herbal tea, broth
• Try fruit-flavored waters or diluted juices
• Avoid coffee, soda, alcohol

Salty Foods and Condiments

Packaged snacks, frozen meals, canned soups and excessive salt can irritate your throat when you have a cold. Spicy condiments like ketchup, chili sauce and pepper flakes also often contain added salt.

Go easy on:

• Canned soups
• Frozen dinners
• Pizza
• Chips
• Pretzels
• Salted nuts
• Soy sauce
• Ketchup
• Pickles
• Olives
• Salsa

Read labels and focus on fresh foods you can salt lightly or avoid salt altogether. Herbs, spices, lemon, and vinegar add flavor without irritation.

Tips for avoiding excess salt

• Make homemade soups and meals
• Avoid packet seasoning mixes
• Use fresh or frozen veggies
• Read labels on packaged foods
• Go easy on condiments

Simple Carbs and Sweets

Refined carbs and sugary foods cause blood sugar spikes and crashes, leaving you tired. They also feed cold viruses and bacteria, prolonging your illness. Cookies, candies, soda, syrupy coffees, and white bread offer little nutritional value.

It's best to minimize:

• Candy
• Cookies
• Muffins
• Cakes
• Sweet rolls
• Fruit juice
• Jelly
• Honey
• Sweetened yogurt
• Granola bars
• Sports drinks
• Sweet coffee drinks
• White bread
• White rice
• Chips
• Pretzels

Complex carbs from fruits, vegetables, and whole grains give you lasting energy without blood sugar spikes. Avoid added sugars while sick.

Tips for avoiding simple carbs/sweets

• Satisfy cravings with small dark chocolate pieces
• Choose fresh fruit over juice
• Eat whole grain breads and natural cereals
• Avoid candy, cookies, sports drinks

Spicy Foods

Spicy foods like hot sauce, chili, curry dishes, and hot soups can further irritate your sore throat when you're congested. Capsaicin and other compounds in peppers cause inflammation, which you want to avoid when sick. Spicy foods also thin mucus, which causes runniness.

Go easy on:

• Chili peppers
• Hot sauce
• Cajun seasonings
• Curry powder
• Horseradish
• Wasabi
• Strong mustards
• Ginger
• Cinnamon
• Pizza with red pepper flakes

Milder spices like garlic, thyme, rosemary, sage, and turmeric add flavor without the burning. Or stick to bland foods that won't irritate.

Tips for avoiding spicy foods

• Omit hot sauce and red pepper flakes
• Avoid curry dishes and cajun seasoning
• Use mild herbs and spices
• Opt for plain broths and porridges

Acidic Foods

Acidic foods like citrus fruits, juices, tomatoes, and vinegar can further irritate an already sensitive throat. Spicy and acidic foods both thin out mucus, which can stimulate coughing and worsen congestion.

Eat only small amounts of:

• Oranges
• Grapefruit
• Lemons
• Limes
• Tomatoes
• Pineapple
• Vinegars
• Pickled foods
• Berries

Neutral foods like bananas, melon, applesauce, broth, and plain oatmeal are soothing. Avoid sour foods and juices until your throat feels better.

Tips for avoiding acidic foods

• Avoid citrus fruits and juices
• Go easy on tomatoes and tomato sauce
• Choose smoothies over juices
• Stay away from vinegars

Raw Vegetables

While vegetables are very healthy, raw veggies can be hard to digest when your GI system is compromised. Salads and crudits require more chewing and increase gas production. Cooking softens vegetables, making them gentler on an upset stomach.

Minimize:

• Salads
• Raw spinach
• Celery sticks
• Carrot sticks
• Bell peppers
• Broccoli florets
• Cabbage
• Kale chips

Opt for well-cooked veggies instead. Roasting, steaming, and pureeing make veggies easier to digest until your body recovers.

Tips for avoiding raw vegetables

• Lightly cook veggies instead of eating raw
• Puree veggies into soups and sauces
• Sautee spinach and kale
• Roast vegetables to soften

Conclusion

When recovering from a cold or flu, pay attention to the foods you eat. Inflammatory foods, sweets, dairy, fried foods, caffeine, alcohol, excess salt, spicy foods, and raw veggies can worsen symptoms or prolong illness. Focus on warming nourishing foods like broths, teas, fresh fruits and veggies, lean proteins, and yogurt. Eating the right foods helps fight off infection so you can get back on your feet faster.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.