Eat This, Not That, to Fight Your Cold

​Bottom Line
When you’re under the weather and just trying to get through the day, food is often the last thing on your mind. You just want to feel better. Between a clogged nose, sore throat, low energy, and a lack of appetite, even your favorite foods can feel unappealing.

But what you eat while you’re sick matters more than you might realize. Choosing nourishing, easy-to-digest foods can help support your immune system, speed up recovery, and may even help you stay healthier longer.

Why It MattersFood is fuel for your body — and when you’re sick, your immune system is working overtime. Heavy, processed, or inflammatory foods can make digestion harder and divert energy away from healing.

Instead, focusing on simple, nutrient-dense foods gives your body what it needs without overwhelming your system. When digestion is supported, recovery tends to be smoother and faster.

Eat This, Not That
1. Eat This: Soup and Bone BrothWhy: Bone broth and soup provide fluids, minerals, and amino acids that support immune function and hydration — especially helpful if your appetite is low.
Not That: Heavy, greasy foods or fast food, which are harder to digest and can increase inflammation.
Tip: Add vegetables, garlic, ginger, or shredded lean protein to make it more nourishing without being heavy.

2. Eat This: Yogurt with ProbioticsWhy: Probiotic-rich foods support gut health, which plays a major role in immune function. Healthy gut bacteria help regulate inflammation, digestion, and even sleep quality.
Not That: Sugary desserts or highly processed snacks that can disrupt gut balance.
Tip: Choose plain yogurt and add fruit or honey if needed for taste.

3. Eat This: Lean Proteins (Especially Omega-3s)Why: Protein supports tissue repair and immune cell function. Lean meats and omega-3-rich foods help reduce inflammation while supporting recovery.
Good options include:

• Fish like salmon or sardines
• Chicken or turkey
• Eggs

Not That: Processed meats or fried proteins, which can increase inflammation and slow healing.

4. Eat This: Hydrating, Easy-to-Digest FoodsWhy: Hydration is critical when you’re sick. Foods like soups, smoothies, cooked vegetables, and fruit with high water content help keep you hydrated while providing nutrients.
Not That: Excess caffeine or alcohol, which can dehydrate the body and stress the immune system.

Next StepsThe same foods that help you recover faster during a cold can also help keep your immune system strong year-round.
This week, try creating a simple meal plan or calendar:

• Focus on easy, home-cooked meals
• Prioritize soups, lean proteins, vegetables, and fermented foods
• Keep it realistic — simple meals are better than perfect ones

​Not only can this support your immune system, it often saves time, money, and stress.
And don’t forget to join us for this month’s free workshop, where we’ll share more practical nutrition tips to help you build a stronger, more resilient immune system.

Science Sources

• Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000
• Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011
• Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition. Dec 2002