18 Best Foods to Ease Your Cough and Cold

Introduction

Winter is coming! 

A cosy room, warm blankets, a cup of hot chocolate, and some pleasant music is the perfect way to enjoy this season. But winter can quickly lose its charm if you’re struggling with a cough or cold.  

Cough and cold can be frustrating and debilitating, especially when coughing fits are hard to control. It is normal to clear your throat when something feels stuck, but if the irritation is severe, it may develop into a lingering cough. During winter, a weakened immune system can also make you vulnerable to infections.  

What is a Cough?

Coughing is your body’s natural way of clearing your throat and airways of mucus, irritants, and blockages, such as when food accidentally goes down the wrong way. Cough is usually classified as acute or chronic based on how long it lasts¹². Acute cough lasts for less than three weeks, and chronic cough lasts for more than eight weeks. 

What are the Causes of Cough?

Cough can be ongoing or short-term based on the underlying cause of cough. The causes of cough range from temporary infections to long-term conditions. Some of the most common causes of cough include¹²: 

• Respiratory infections–bacterial or viral 
• Smoking 
• Asthma and allergies 
• Foreign particles or irritants 
• Drug-induced cough – this may be caused by medicines such as lisinopril or enalapril 
• Acid reflux 

What are the Types of Cough?

Coughs can vary depending on their underlying cause, but are commonly classified as: 

• Dry cough: This type of cough does not produce mucus and can be caused by viral infections like the common cold and flu. 
• Wet or productive cough: A wet cough produces mucus and may be caused by acute or chronic infections. 

Home Remedies for Cough and Cold

If you have a wet cough, you don’t want to suppress it as the infected mucus should drain out, but you want to ease your dry cough because it is exhausting. Here, we have listed some common foods, herbs or home remedies that will help you get relief from the dry and wet cough. 

1. Tulsi 

Tulsi (Holy Basil) is traditionally used to ease coughs due to its soothing, anti-inflammatory, and antimicrobial properties¹³. It may help loosen mucus, making it easier to expel, and can calm throat irritation. Tulsi is often consumed as a tea or in herbal remedies to support respiratory health. 

In my opinion, Tulsi is the super herb in Ayurveda. When you catch a cough or a cold, guess who might come to the rescue? That’s right, Tulsi! This herb may act like the superhero of the Ayurvedic universe, fighting off germs and boosting your immune system like a champ¹³.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

2. Ginger 

Ginger is a popular home remedy for cough and acts as an anti-inflammatory¹. A cup of hot ginger tea can ease your annoying cough and sore throat. Ginger contains certain compounds that dilate the blood vessels of the lungs and relax and smoothen the muscles that lead to the opening of the airways. You can slice up fresh ginger or freshly grated ginger in hot tea for relief from cough.  

3. Garlic 

Garlic can help you fight cold and flu². It ensures faster recovery and has other health benefits as well³. You can have garlic raw or add it to your chicken or vegetable soup, dal, or broth. Garlic is rich in compounds that boost immunity, has medicinal properties, and can be a part of your daily diet. 

4. Raw Honey 

Raw honey is versatile in its healing properties, particularly in respiratory ailments. It possesses antibacterial, antiviral, antifungal, and anti-inflammatory properties that may help reduce the intensity and duration of a cough⁴. For better results, make tea with two tablespoons of honey and two tablespoons of fresh lemon juice with adequate water. Lemon works as a natural antioxidant and can help revitalise your energy levels. Do check with your doctor if you have diabetes. 

5. Turmeric 

Turmeric milk is a popular home remedy in India, used for a myriad of ailments. It is a potent home remedy that can be helpful for sore throat and cough⁵. Turmeric is highly beneficial due to its active compound, curcumin, which gives the spice its yellow colour and provides anti-inflammatory properties. Curcumin helps boost the immune system and enhances the body’s antibody response to infections. Add some black pepper to the turmeric to improve the absorption of curcumin. 

6. Lemon  

Packed with vitamin C and antioxidants, lemon is great for boosting your immunity. It helps to boost immunity and is also essential for DNA repair and serotonin production. Freshly squeezed lemon juice with warm water or tea can help you soothe your sore throat and cough⁶. If you have cold, cough or flu, eating oranges may help you recover faster, as they are rich in vitamin C and support the immune system. 

7. Pineapple 

It may come as a surprise, but pineapple can be a powerful natural aid for cough. Bromelain, an enzyme found in pineapple, has anti-inflammatory and mucolytic (breakdown of mucus) properties⁸. These two characteristics of bromelain make pineapple an excellent food to help relieve your cough. 

8. Pomegranate Juice  

Fresh pomegranate juice is rich in antibacterial and anti-inflammatory compounds. It contains flavonoid antioxidants that may help fight viruses and potentially shorten the length of a cold by up to 40%⁷. You can drink fresh pomegranate juice daily or add it in smoothies or herbal tea. 

9. Hot Tea 

Hot tea (green, black, and regular) is one of the best remedies during a cough or cold. Rich in antioxidants, tea can help soothe your sore throat and loosen mucus, thus helping clear your nasal congestion. Chamomile tea is another helpful option, as it has antibacterial and anti-inflammatory properties. It also promotes better sleep and supports your immune system. 

10. Pumpkin Seeds  

Pumpkin seeds are rich in zinc, a mineral that your body requires to support the function of white blood cells, which play a key role in fighting off pathogens like the flu virus. You can enjoy them as a snack or add them as a topping to your salad for that extra flavour and crunch. 

11. Yoghurt 

Probiotics may help support your body’s natural defences against cold and flu¹¹. People who regularly consume probiotics like yoghurt are overall healthier and may recover faster than those who don’t get enough probiotics. They even experience less severe flu symptoms. 

12. Broth or Soup 

Yes, your granny was right! Chicken soup or broth or Rasam (if you are a vegetarian) are excellent foods to eat when you have the flu. The steam and the herbs from soup or broth speed up the movement of mucus through the nose to relieve congestion. A healthy soup also helps reduce inflammation. Sipping hot soup can support your immune system, which plays a key role in defending the body against bacteria and viruses. If you don’t eat chicken, you can have vegetable soups flavoured with ginger, garlic, turmeric, and black pepper. 

13. Vegetable Juice 

Vegetables are rich in antioxidants that help strengthen your immune system. Fresh vegetable juice can help speed up your recovery from illnesses like the flu. When you are down with flu, and your sense of taste is affected and you do not feel like eating solid foods, a glass of vegetable juice can be the perfect nourishing option for you. You can add vegetables like carrots and kale, known for their antiviral properties, to your juice. For maximum benefit, always prepare fresh juice. 

14. Turkey Sandwich 

Cough and cold take a toll on your immune system and make you weak. Even if you lose your appetite while sick, the right nutrition can help you spring back to normal health sooner. A turkey sandwich will provide you with the essential protein building blocks that your immune system needs to fight the flu. In India, Turkey could be replaced with any lean meat like chicken and vegetables. 

15. Traditional Chicken Stew 

Chicken stew is a comfort food that you can rely on when you have a sore throat, a bad cough or flu. The combination of ingredients that go into chicken stew (vegetables, chicken broth, salt, pepper, onion and garlic) can soothe your symptoms and support early recovery. 

16. Banana 

Bananas are nutrient-rich, easy-to-digest fruits that contain fast-acting carbohydrates and soluble fibre. When you have cough, cold or other problems like nausea or vomiting, bananas help in early recovery. Bananas are a part of the BRAT (Banana, Rice, Applesauce and Toast) diet, which is recommended for people with cough, cold and stomach ailments. 

17. Kiwi 

Kiwi may sound like an unusual remedy, but is one of the best foods to ease your cough⁹. Adults who eat kiwi when they have cold and flu symptoms may show quicker recovery in their sore throat. The micronutrients in kiwi enhance the concentration of red blood cells, which may give you a quick immunity boost. 

18. Almonds 

Almonds may benefit when it comes to cold and cough. Almonds skin contains polyphenols, a compound that helps to increase the disease-fighting activity of white blood cells against viruses¹⁰. Even after the almonds have been digested, this immunity boost lingers for quite some time. However, the same benefit is not seen if almonds are eaten without the skin. 

Non-Food Remedies to Help Relieve Cough and Cold

Although your cough or cold may feel overwhelming, a healthy diet can make a big difference by boosting your immunity and keeping you healthy. 

Based on my observation, neem leaf might be a natural superhero for cold and fever! It might help boost your immune system, fight inflammation, and may have antibacterial and antiviral powers. Brew some neem leaf tea or try a neem leaf supplement and ensure good health¹⁴.

Dr. Smita Barode, B.A.M.S, M.S.

Food Recipes for Cough & Cold

1. Warm Honey Lemon Water 

A warm drink made with honey and lemon can help soothe a sore throat and ease cough symptoms naturally. Honey coats the throat, eases irritation and reduces coughing. Lemon, which is rich in vitamin C, supports your immune system and helps fight cold symptoms. 

Ingredients: 

• 1 cup warm water 
• 1 tablespoon honey 
• The juice of half a lemon 

Instructions: 

Mix the honey and lemon juice in warm water until well combined. Sip this soothing drink to help relieve cough and soothe the throat. 

2. Ginger Turmeric Tea

This tea combines two powerful immune-boosting ingredients, ginger and turmeric. Ginger, with its anti-inflammatory properties, can help soothe the throat and reduce coughing. Turmeric contains curcumin, a compound known for its immune-supportive and anti-inflammatory effects, which can aid in managing cold symptoms. 

Ingredients: 

• 1 cup water 
• 1-inch piece of fresh ginger, peeled and grated 
• 1/2 teaspoon turmeric powder 
• 1 tablespoon honey (optional) 

Instructions: 

Boil water in a saucepan and add grated ginger and turmeric powder. Simmer for 5 minutes. Strain the tea into a cup. Add honey if desired and stir well. Enjoy this immune-boosting tea to ease cough and cold symptoms. But always remember to not overdo this drink, as it may be too heat-inducing for some individuals. 

3. Garlic Chicken Soup 

Garlic is well-known for its antibacterial and antiviral properties, which can help fight off infections that cause cough and cold. Garlic chicken soup combines the immune-boosting properties of both garlic and chicken soup, offering hydration, warmth, and nourishment from the vegetables and chicken, while providing comfort and supporting immune function during illness. 

Ingredients: 

• 1 tablespoon olive oil 
• 3 cloves garlic, minced 
• 1 small onion, chopped 
• 2 carrots, sliced 
• 2 celery stalks, sliced 
• 4 cups chicken broth 
• 1 cup cooked chicken, shredded 
• Salt and pepper to taste 

Instructions: 

Warm some olive oil in a pan over medium heat, then sauté minced garlic, chopped onions, carrots, and celery. Sauté until vegetables are tender. Add chicken broth and bring to a boil. Reduce heat and simmer for 15-20 minutes. Add cooked chicken and season with salt and pepper. Cook for an additional 5 minutes. Enjoy this comforting and nourishing soup for its soothing effects on cough and cold symptoms. 

4. Turmeric Golden Milk

Golden milk combines the benefits of turmeric with warm milk. Curcumin, the main compound in turmeric, has inflammation-reducing properties that may ease irritated airways and suppress cough. Warm milk provides comfort and hydration, helping to alleviate cold symptoms. 

Ingredients: 

• 1 cup milk (dairy or plant-based) 
• 1/2 teaspoon turmeric powder 
• 1/4 teaspoon cinnamon powder 
• 1/4 teaspoon ginger powder 
• 1 tablespoon honey (optional) 

Instructions: 

Heat milk in a saucepan over medium heat. Add turmeric, cinnamon and ginger powder. Whisk well to combine. Heat until warm but not boiling. Add honey if desired and stir until dissolved. Golden milk is known for its anti-inflammatory properties and can help relieve cough and cold symptoms. 

5. Banana Berry Smoothie 

This vitamin-rich smoothie combines the goodness of ripe banana and mixed berries. . Bananas are rich in vitamin C, B6, and potassium, which help support a healthy immune system. Berries, such as strawberries and blueberries, are antioxidant-rich fruits with high vitamin C content that may ease coughing and strengthen your immune system. 

Ingredients: 

• 1 ripe banana 
• 1/2 cup mixed berries (such as strawberries, blueberries or raspberries) 
• 1 cup of almond milk or any milk alternative you prefer 
• 1 tablespoon honey (optional) 
• Ice cubes (optional) 

Instructions: 

Blend all the ingredients together until smooth. You can add a few ice cubes if you’d like it chilled. This nutrient-rich smoothie supports your immune health during colds and cough. 

Also Read: What is Influenza (Flu) & Its Types

Conclusion

Incorporating the right foods into your diet can significantly help alleviate the symptoms of cough and cold. Nutrient-rich options like honey, lemon, garlic, and ginger support immune function, soothe the throat, and reduce inflammation. Along with proper rest and hydration, these foods can help speed up your recovery. Maintaining a healthy diet during illness can ensure a quicker return to better health and comfort.

Also Read: Food for Dengue – What To Eat And What To Avoid!

Frequently Asked Questions (FAQs)

References

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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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