As winter approaches, many Americans are eager to stay healthy and fend off the seasonal colds and flus that follow.
People try to boost their immunity by eating plenty of citrus and fresh vegetables, but when the inevitable sniffles hit, the foods you choose can either help you bounce back or extend your discomfort.
Fox News Digital consulted medical specialists about the worst items to include on your plate while sick, and the findings hit close to home—most of those foods are everyday favorites. Below are four things to skip, plus better alternatives.
1. Spicy foods
You might think a hot bite could soothe a run‑ny nose, but experts advise caution. Dr. Michael Ednie, a Florida‑based physician‑dietitian, said that chili peppers contain capsaicin, which has anti‑inflammatory benefits but can also aggravate sore throats, coughs, and stomach upset.
Spicy foods “are a double‑edged sword.”
Ednie explained that capsaicin can momentarily relieve congestion by stimulating TRPV1 receptors, but whether to eat spicy items while ill should depend on how your body reacts and whether you can tolerate the gastrointestinal tug. Will Bulsiewicz, a gastroenterologist in South Carolina and author of Plant Powered Plus, echoed the same idea: spicy foods may clear nasal passages while also causing reflux, nausea, or throat irritation.
2. Alcohol
Skipping the drink is probably the simplest rule of thumb. Alcohol weakens the immune response in several ways: it hampers communication between immune cells, tears down the gut lining, and triggers inflammation. Those disruptions make dehydration harder to avoid, and one single drink can ruin sleep—a crucial ally in recovery.
“Alcohol is a triple threat in a bad way — it suppresses immune cells, dehydrates the body and disrupts the gut barrier. Not to mention that just one drink can mess up your sleep. Bottom line: Alcohol forces your body to fight on two fronts — the virus and the metabolic and immune disruption from the alcohol itself.”
3. Fried, greasy foods
Comfort foods like chips or French fries seem tempting when you’re feeling under the weather, but they can do more harm than good. Heavy, fatty meals slow digestion, increase gut sensitivity, and promote intestinal inflammation, all of which can spark nausea, bloating, reflux, and bowel irregularities.
Ednie warned that these gut disturbances may dent the microbiome more than many realize, so the safest bet while sick is to stick with lighter, easier‑to‑digest options.
4. Sugary drinks
Unless the beverage contains electrolytes (think sports drinks), sugary sodas and juices should stay off the menu. The sugar spike weakens immune defenses and fuels inflammation, ultimately lengthening the illness. Bulsiewicz added that the dehydrating effect of sugary drinks counteracts the fluids you need to stay healthy.
Healthy alternatives
When you’re ill, the goal is to choose foods that are gentle, hydrating, and supportive of the immune system. Jessica Mack, a New York wellness expert and former occupational therapist, offers a list that spans the spectrum from warm broths and herbal teas to nutrient‑rich grains and plant proteins.
“Examples include warm broths, herbal teas, electrolyte‑rich beverages, simple grains like oatmeal or rice, bananas, applesauce, berries, citrus fruits, leafy greens and lean plant‑based proteins such as lentils or tofu.”
Coconut water and lightly diluted fruit juice are excellent choices for hydration instead of sugary drinks, and tea remains a constant comfort. By prioritising nourishment that reduces inflammation and keeps tissues hydrated, you give your body the best chance of beating the flu fast.
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