Can Spicy Foods Help With a Cold? (10 Healing Ingredients)

When you’re feeling under the weather, food can do more than just provide energy. The right foods can help boost your mood, support faster recovery, and keep you hydrated during seasonal illnesses. Let’s take a look at 10 comforting and healing foods that may help you feel better when you’re sick.

1) Chicken Soup

Chicken soup has been used for generations as a go-to food when sick. It provides easy-to-digest vitamins, minerals, calories, and protein. Rich in fluids and electrolytes, it’s especially helpful when you’re at risk of dehydration from diarrhea, vomiting, sweating, or fever.

Chicken contains cysteine, an amino acid that may thin mucus and offer antiviral, anti-inflammatory, and antioxidant benefits. If made with bone broth, chicken soup may also provide collagen and additional nutrients that support healing.

2) Warm Broth

Just like chicken soup, broth is a hydrating and nutrient-rich choice when you’re ill. It’s easy to digest and can be soothing to sip. Bone-based broths are packed with collagen and amino acids, which may help speed up your recovery.

If you’re on a low-sodium diet, choose low-salt or no-salt-added broth from the grocery store.

3) Garlic

Garlic has been used for centuries as a natural remedy due to its antibacterial, antiviral, and antifungal properties. A 2016 study found that aged garlic extract supplements could enhance immune function and reduce the severity of colds and flu.

Adding garlic to your meals while sick can add flavor and immune support.

4) Coconut Water

Coconut water is an excellent beverage choice when you’re ill. It’s a natural source of electrolytes and mild sugars, perfect for replenishing fluids lost from vomiting, sweating, or fever.

One study noted that coconut water may cause mild bloating, so if it’s your first time drinking it, start slowly.

5) Hot Tea

Sipping hot tea is a great way to soothe your throat and stay hydrated. Even teas that contain caffeine do not dehydrate you, according to research. Warm tea can also help loosen mucus and ease nasal congestion.

Tea also contains polyphenols, plant-based compounds with antioxidant, anti-inflammatory, and potentially anticancer properties.

6) Honey

Honey is well known for its antibacterial and wound-healing properties. It may also boost your immune system.

Honey can be especially helpful for soothing coughs in children over 1 year old. Important note: Never give honey to infants under 12 months, due to the risk of botulism.

7) Ginger

Ginger is a powerful natural remedy widely used to treat nausea, especially during pregnancy or cancer treatment. It can also help settle the stomach and reduce inflammation when you’re sick.

8) Spicy Foods

Spicy foods like chili peppers contain capsaicin, a compound that gives them their heat. Capsaicin is known to thin mucus, which can help clear nasal congestion and open up the sinuses.

Some people find that eating spicy food makes their nose run and eases breathing during a cold. Research suggests that capsaicin sprays may reduce nasal swelling and itching.

In addition to relieving symptoms, capsaicin is used in topical pain relief creams and patches. It can desensitize nerve endings and help reduce inflammation. That said, if you already have stomach issues or diarrhea, it’s best to avoid spicy foods, as they might worsen irritation.

So, can spicy food help with a cold? For many people, yes — in moderation. It may provide temporary relief from congestion and stimulate appetite, but listen to your body and go mild if your stomach is sensitive.

9) Bananas

Bananas are soft, easy to digest, and packed with potassium, a vital electrolyte. They contain fast-acting carbohydrates for quick energy and soluble fiber, which can help relieve diarrhea by absorbing excess liquid in the gut.

10) Yogurt

Yogurt contains probiotics, which are beneficial bacteria that support gut health and immunity. Probiotic-rich foods may help reduce the duration of illness and improve recovery in both children and adults.

Some people believe that dairy increases mucus production, though evidence is mixed. If you notice worsened congestion from yogurt, try non-dairy probiotic options like kombucha or probiotic supplements.

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