14 Foods to Avoid When You Have a Cold

When we’re sick, our bodies work overtime to fight off viruses and bacteria. The immune system needs support, and nutrition plays a key role. However, some foods can do more harm than good during a cold. Here are 14 things to skip for a faster recovery.

Avocado

Yes, avocado is a healthy superfood, but during illness it can strain the stomach and contains histamine, which may worsen coughing.

Sweets

Sugary treats trigger inflammation and weaken white blood cell production. As a result, your cold may last longer and feel more intense.

French Fries

Fried foods are hard to digest, put extra stress on the stomach, and promote inflammation — exactly what your body is trying to avoid.

Coffee

Caffeine dehydrates and reduces immune system effectiveness. Herbal tea or warm water with lemon and honey are better choices.

Processed Meats (Sausages, Bacon)

Processed meats high in salt draw fluids from cells and worsen cold symptoms.

Sugary Soda

Sugary carbonated drinks increase inflammation and weaken the immune response. Fruit juice, compote, or tea with honey are better alternatives.

Soy Sauce and Soy Products

High sodium and gluten content make them hard to digest and contribute to dehydration.

Seafood

Squid, mussels, and shrimp contain histamine, which can worsen nasal congestion and discomfort during a cold.

Alcohol

Any alcohol dehydrates and worsens symptoms. Mulled wine with citrus may be tempting, but it’s better to avoid it.

White Bread

Refined carbs don’t provide fiber for immune cells and contain sugar, which slows recovery.

Red Meat

Digesting red meat produces substances that weaken immunity and increase inflammation.

Nuts

Though healthy, nuts are hard to digest and contain histamine. Avoid them especially during the first days of illness or if your stomach is upset.

Fermented Foods

Kimchi, sauerkraut, and other fermented foods can trigger headaches due to their tyramine content.

Raw Vegetables

The hard and uneven texture of raw vegetables can irritate the throat and make swallowing difficult. During illness, soups, steamed dishes, or roasted vegetables are better.