When fighting a cold or cough, what you eat can have a huge impact on how quickly you recover. Certain foods help relieve symptoms and improve your immune system, while others can aggravate the disease. This blog delves into the top ten foods to eat and avoid during a cold and cough, with a focus on traditional wisdom, particularly Indian foods to eat during a cough and cold, as well as foods to avoid when coughing and fruits to avoid during a cough and cold.

Why Diet Matters During Cold and Cough

When you have a cold or cough, your body is already fighting an infection. A healthy diet reduces inflammation, offers critical nutrients, and relieves sore throats and congested sinuses. Certain meals, on the other hand, can increase mucus production, cause throat discomfort, and slow the healing process.

Top 5 Indian Foods to Eat During Cold and Cough

1. Tulsi (Holy Basil) Tea

Tulsi contains strong antiviral and antibacterial effects. Tulsi tea helps relieve throat pain, reduce inflammation, and increase immunity. It is one of the most trusted Indian foods to consume during a cough or cold.

How to Use: To use, boil 4-5 tulsi leaves in water and add a spoonful of honey. Drink warm water twice a day.

2. Turmeric Milk (Haldi Doodh)

Turmeric, with its curcumin content, is a natural anti-inflammatory and antioxidant. Warm turmeric milk before bedtime helps relieve a sore throat, suppress coughing, and promote restful sleep.

Why it helps: This golden drink is a staple Indian food to eat during a cough and cold due to its healing properties.

3. Moong Dal Khichdi

A light and easily digestible meal, moong dal khichdi is nutritious and gentle on the stomach. It provides energy without causing mucus buildup.

Pro tip: Add a bit of ginger and ghee for enhanced warmth and better digestion—this is perfect Indian food for coughs and colds.

4. Ginger and Honey Mixture

Ginger reduces throat inflammation, and honey acts as a soothing agent. The combination is a traditional remedy that works wonders during coughs.

How to Use: Mix half a teaspoon of ginger juice with one teaspoon of honey and consume twice a day.

5. Black Pepper Rasam

Rasam, especially with black pepper and garlic, helps clear sinuses and soothes sore throats. Its warm consistency and spicy ingredients make it one of the most effective Indian foods to eat during a cough and cold.

Top 5 Foods to Avoid When Coughing

Certain foods can increase mucus production, aggravate the throat, and slow down recovery. Here's a list of the top 5 foods to avoid when coughing.

1. Dairy Products (Especially Cold Milk and Ice Cream)

Though dairy isn’t inherently bad, for some people, it can thicken mucus, making it harder to clear out.

Why avoid: Cold dairy items, in particular, can worsen throat irritation and congestion, so they are a common food to avoid when coughing.

2. Fried and Oily Foods

Greasy foods like samosas, pakoras, and chips can increase inflammation and mucus production.

Note: These are major foods to avoid when coughing, especially if you’re also experiencing a sore throat or chest congestion.

3. Citrus Fruits

While oranges and lemons are high in Vitamin C, they are fruits to avoid during cough and cold for some people because of their acidity.

Why it matters: Citrus can irritate an already sore throat and trigger coughing fits. It’s best to get your Vitamin C from milder sources like Indian gooseberry (amla).

4. Bananas

Though healthy in general, bananas can increase phlegm production in some individuals.

Caution: During cold and cough, bananas are among the fruits to avoid during cough and cold due to their cooling nature and tendency to increase mucus.

5. Cold or Refrigerated Foods

Any food consumed straight from the fridge can aggravate sore throats and increase congestion.

Examples: Cold salads, refrigerated juices, or chilled desserts are common food to avoid when coughing.

Understanding Fruits to Avoid During Cough and Cold

While fruits are generally good for health, certain varieties may not be ideal when you’re sick. Let’s take a closer look at some fruits to avoid during cough and cold:

1. Pineapple

Despite having bromelain, which can be helpful in small doses, pineapple is acidic and can irritate the throat.

2. Watermelon

High water content and its cooling effect make watermelon a fruit to avoid during cough and cold, especially in winter or in already weakened states.

3. Papaya

Some people experience an increase in throat irritation after eating papaya during a cold episode. It's often best to consume cooked or warm fruits instead.

4. Grapes

While grapes contain antioxidants, they also tend to increase mucus production, making them a fruit to avoid during cough and cold for those with chesty coughs.

Additional Dietary Tips

Stay Hydrated: Drink warm water, herbal teas, or soups. Hydration helps thin mucus.
Eat Small Meals: During illness, eat lighter, smaller meals more frequently.
Use Warming Spices: Ginger, cinnamon, turmeric, pepper, and cloves have warming effects that can ease symptoms.
Avoid Sugar: High-sugar foods can suppress immunity and increase inflammation.

Sample Meal Plan: What to Eat During Cold and Cough

Time	Meal Suggestion
Morning	Warm water with tulsi and honey
Breakfast	Moong dal khichdi with ghee
Mid-morning	Herbal tea with ginger, turmeric, and pepper
Lunch	Warm vegetable soup with garlic and cumin
Evening Snack	Steamed sweet potato or boiled egg with black pepper
Dinner	Pepper rasam with steamed rice and sautéed spinach
Bedtime	Turmeric milk

This plan includes easy-to-digest Indian food to eat during a cough and cold, while steering clear of food to avoid when coughing and fruits to avoid during a cough and cold.

Conclusion

When you’re under the weather, your kitchen can be a powerful pharmacy. Choosing the right foods can shorten the duration of illness, ease symptoms, and support immunity. Traditional remedies, especially Indian food to eat during cough and cold, have stood the test of time and are easy to integrate into your routine. At the same time, being mindful of foods to avoid when coughing and staying away from fruits to avoid during a cough and cold can prevent worsening symptoms.

Pro tip: Listen to your body. What works for one person may not for another. If a particular food worsens your symptoms, avoid it — even if it’s generally considered beneficial.

FAQs

Q1. Can I eat curd during a cold and cough?

It’s best to avoid curd, especially if it's cold, as it can increase mucus production. Warm, spiced buttermilk may be a safer option in some cases.

Q2. Are apples safe during a cold?

Yes, apples are generally safe and soothing. However, always consume them at room temperature.

Q3. What is the best Indian food to eat during a cough and cold for kids?

Moong dal khichdi, turmeric milk, and warm soups with mild spices are excellent for children.

Top 10 Foods to Eat & Avoid During Cold and Cough