17 Best Foods to Relieve Cough and Cold Naturally

Introduction

Are you fighting a nagging cough or cold? Cough and cold can be really bothersome, especially during the monsoons and winter, when our immunity tends to slow down. 

Enhance your immunity and speed up recovery with foods that heal. From ginger and turmeric to pineapple and probiotics, these 18 science-backed foods offer natural relief from cough and cold symptoms. 

Read on for their benefits, how to use them, and healing recipes you can make at home.

What Are the Common Causes of Cough and Cold?

Before we explore the best foods, let’s understand what causes cough and cold and how your diet plays a role in recovery.

A cough is your body’s natural mechanism to clear mucus or foreign irritants from your throat and airways. Various factors can induce a cough, such as food blocking airways, infections or exposure to environmental irritants.

Here’s a closer look at some of the common causes of cough and cold:

• Acute viral infections: The common cold and influenza are the most frequent causes of coughs. These are usually accompanied by additional symptoms such as a sore throat and fever.

• Bacterial infections: Certain bacterial infections, such as pneumonia and whooping cough, can lead to persistent coughing. In some cases, the severity of the cough may require a doctor’s visit.

• Allergies and asthma: A reaction to allergens like pollen, dust, or pet dander can set off coughing. Asthma, which is prevalent in Indian children, can also cause persistent coughing.

• Irritants: Exposure to smoke, strong odours, or pollution can irritate the airways, leading to coughing. This is especially relevant for those living in bustling cities with high levels of air pollution.

• Postnasal drip: Mucus trickling down the back of your throat can irritate and trigger a cough. This is often seen after infections or during allergy seasons.

• Gastroesophageal reflux disease(GERD): In GERD, if stomach acid backs up into your throat, leading to chronic cough.

• Chronic conditions: Disorders such as chronic bronchitis, chronic obstructive pulmonary disease (COPD), and heart failure can also manifest as a persistent cough.

What Are the Different Types of Cough?

Apart from understanding the possible causes of a cough, it’s also helpful to know that there are different types of coughs. These types are based on their duration and characteristics:

• Acute cough: This type lasts less than three weeks and is often caused by viral infections or acute bronchitis.

• Chronic cough: A cough that persists for eight weeks or longer may indicate a more serious underlying condition.

• Productive cough: Also known as a wet cough, this type produces mucus or phlegm and is often associated with infections like bronchitis or pneumonia.

• Non-productive cough: This is dry cough as it does not produce mucus and is typically caused by irritation or allergies.

• Subacute cough: This cough lasts between three and eight weeks, often following an acute infection.

• Refractory cough: A chronic cough that does not respond to treatment calls for further investigation. It could indicate an underlying serious health condition.

Understanding the causes and types of cough can help identify the appropriate treatment and when to seek medical advice.

Also Read: Top 10 Dry Cough Syrups for Effective Relief

Top 17 Foods to Relieve Cough and Cold Symptoms

The common cold and cough can be quite a nuisance, causing discomfort and disrupting your daily routine. Various home remedies can help alleviate these symptoms and boost your immune system.

 Here are some effective foods that may help alleviate symptoms of cough and cold:

1) Ginger

One of the most effective home remedies for cough and cold is ginger. Renowned for its potent anti-inflammatory properties, it can soothe a sore throat effectively. 

How to use:

• Chop some pieces of ginger and boil them in water. 
• Add a bit of honey for sweetness. 

This makes an excellent ginger tea that relieves cough symptoms. Drinking this tea once or twice  a day can provide significant symptomatic relief.

2) Garlic

Garlic, a common ingredient in Indian kitchens, is rich in allicin, a potent antiviral compound. It prevents colds and helps alleviate cold and cough symptoms.

How to use:

• Consuming raw or cooked garlic with your meals could reduce the severity of cold symptoms. 
• You can also chew on a garlic clove.
• Adding garlic to soups and stews enhances their medicinal properties.

3) Raw Honey

Raw honey is a natural cough suppressant and is particularly effective in soothing a sore throat. Its antimicrobial properties also help fight infections that cause cold and cough.

How to use:

• A solution of honey mixed with warm water or herbal tea can offer respite from persistent coughing. 
• Taking a spoonful of raw honey before bed can reduce nighttime coughing.
• Combining honey with ginger has been proven to reduce productive cough in paediatric patients.

4) Turmeric

With its strong anti-inflammatory and antioxidant attributes, turmeric effectively reduces cough and cold symptoms. 

How to use:

• Consume a warm drink with turmeric, ginger, and honey for relief. 
• Adding turmeric to your daily meals can also help prevent cold symptoms. 
• Turmeric milk, or “golden milk,” is a popular remedy.

5) Lemon

Lemons are rich in vitamin C and aid in boosting your immune system. 

How to use:

• Mixing lemon juice with honey in warm water soothes the throat and helps reduce coughing. 
• Drinking this mixture several times a day can keep your throat moist and relieve pain. 
• Lemon water also helps detoxify the body.

6) Pineapple

Pineapple contains an enzyme called bromelain, which may help suppress coughs and loosen mucus in the throat. 

How to use:

• Drinking fresh pineapple juice can provide immediate relief and keep you hydrated. 
• Eating pineapple chunks can also help reduce mucus buildup. 
• Bromelain supplements are available for more concentrated benefits.

7) Pomegranate Juice

Packed with antioxidants, pomegranate juice reduces inflammation. Regular consumption can strengthen your immune system during periods of sickness. Pomegranate juice also helps maintain hydration levels. 

How to use:

• Adding it to smoothies can enhance its nutritional benefits.

8) Hot Tea

A hot cup of herbal tea, especially the chamomile or peppermint variant, soothes the throat and works wonders in relieving congestion. 

How to use:

• Add honey to your hot tea to enhance its soothing effects and provide relief.
• Green tea, rich in antioxidants, is also beneficial. 
• Drinking hot tea throughout the day keeps you hydrated.

9) Pumpkin Seeds

Pumpkin seeds are rich in zinc, a mineral essential for supporting immune function. 

How to use:

• Munching on roasted pumpkin seeds may boost your body’s ability to fight off infections. 
• Adding them to salads and cereals increases their health benefits. 
• You can also take zinc supplements, which can provide additional support during a cold. Always consult your doctor before taking these supplements.

10) Yoghurt

Yoghurt is filled with probiotics that can enhance the health of your gut and bolster your immune system. Including it in your daily diet could help your body resist colds. 

How to use:

• Adding fruit to yoghurt increases its nutritional value. 
• Probiotic supplements are another option for gut health.

11) Broth or Soup

Nothing beats a warm broth or soup, when providing hydration and comfort during a cold. These soups soothe the throat and clear nasal congestion effectively. Adding vegetables boosts their nutritional content. Homemade soups are preferable for their health benefits.

Chicken soup is a time-tested remedy for cough and cold, known for its soothing and healing properties. It provides hydration, relieves congestion, and delivers essential nutrients to boost immunity. 

Quick Recipe:

• Simmer chicken with garlic, ginger, onions, and vegetables in water for an hour.
•  Add herbs like black pepper and thyme for extra relief. 
• Strain and serve warm for maximum comfort and healing benefits.

12) Vegetable Juice

Freshly squeezed vegetable juices, particularly those rich in vitamin C, can boost immunity and provide essential nutrients during illness. Carrot, beet, and spinach juices are excellent choices. Mixing different vegetables ensures a range of nutrients. Juices also help maintain hydration.

13) Turkey Sandwich

A turkey sandwich is a nourishing meal option when you’re under the weather. The high protein content in turkey aids recovery. Adding vegetables and whole-grain bread increases its health benefits. Lean turkey is preferable for its lower fat content.

14) Traditional Chicken Stew

A homemade traditional chicken stew offers comfort and hydration due to its rich blend of vegetables and nutrients, making it an ideal remedy for a cough and cold. Adding herbs and spices enhances its medicinal properties. Serving it hot provides soothing relief.

15) Banana

Bananas are easy to digest and can provide a quick energy boost. They also contain potassium, which is beneficial for maintaining hydration levels when you are sick. Including bananas in your diet when you’re coughing might help you recover faster. The benefits of eating bananas include offering a nutritious option that can be easily added to smoothies for a healthy treat.

16) Kiwi

Kiwi is high in vitamin C and antioxidants. This could give a much-needed boost to your immune system and reduce the duration of cold symptoms. Eating kiwis regularly can help maintain overall health. Kiwi supplements are available for concentrated benefits.

17) Almonds

Almonds are a good source of vitamin E, which supports immune function. Regular consumption of almonds can help sustain your energy levels and overall health during a cold. 

How to use:

• Adding almonds to your diet as snacks or meals boosts their benefits. 
• Almond butter is a tasty alternative.

Incorporate these foods into your diet as natural remedies to combat cough and cold symptoms while boosting your immune system.

Read Also: Benefits of Soaked Almonds

Easy Recipes to Fight Cold & Cough at Home

When you have a cough or cold, the foods you consume can help relieve your symptoms.
Here are a few simple and delicious recipes designed to soothe your throat and boost your immune system:

1) Warm Honey Lemon Water

This is a classic remedy for a sore throat.

• You need a cup of warm water, 1 tablespoon of raw honey, and the juice of half a lemon.
• Heat the water until warm, then add the honey and lemon juice.
• Stir well and sip slowly.

The honey coats your throat, providing instant relief, while the lemon boosts your immune system.

2) Ginger Turmeric Tea

Turmeric is known for its anti-inflammatory benefits, while ginger is a natural expectorant that can help clear your throat of mucus.

• To make this healing tea, boil a cup of water.
• Add a fresh, sliced 1-inch piece of ginger and 1 teaspoon of ground turmeric.
• Let it simmer for 10 minutes before straining into a cup.
• You can sweeten it with honey and add a slice of lemon if you wish.

Improve Sleep with Ginger Turmeric Tea: Discover how ginger turmeric tea can enhance your sleep quality:

1. Calming effects: Soothes the body and mind, promoting relaxation before bedtime. 
2. Anti-inflammatory properties: Contains gingerol and curcumin, reducing inflammation and alleviating discomfort. 
3. Support digestion: Aids digestion, preventing bloating and indigestion that might disrupt sleep.
4. Caffeine-free alternative: Naturally caffeine-free, making it a perfect evening drink.
5. Warmth and comfort: Provides a comforting, soothing warmth that helps signal it’s time to sleep.

3) Garlic Chicken Soup

A warm bowl of chicken soup is comforting when you are not feeling well, and garlic adds extra immune-boosting benefits.

• Heat 4 cups of chicken broth in a pot.
• Add 2 minced cloves of garlic and 1 cup each of cooked, shredded chicken and chopped vegetables.
• Let it simmer until the vegetables are tender.
• Stir in fresh herbs like parsley or thyme for added flavour before serving.

4) Turmeric Golden Milk

This traditional Indian drink is renowned for its healing properties.

• In a small saucepan, gently heat a cup of your preferred milk (dairy or plant-based).
• Add 1 teaspoon each of ground turmeric and cinnamon.
• Also, add a pinch of black pepper to enhance turmeric absorption.
• Optionally, sweeten with honey.
• Whisk until well mixed and warmed through.
• Enjoy before bedtime for a soothing effect.

5) Banana Berry Smoothie

Contrary to popular belief, bananas are actually beneficial for coughs and colds. They are rich in Vitamin C and can help soothe a sore throat.

• Blend 1 ripe banana with 1/2 cup mixed berries and 1 cup yoghurt or milk (dairy or plant-based).
• Add 1 tablespoon of honey for a nutritious snack or breakfast.
• Blend until smooth and creamy for a delicious, nutrient-filled snack or breakfast when you’re under the weather.

Also Read: Home Remedies for Cough

Takeaway

Coping with a cough and cold can be tough, but the right foods can help. Nourishing your body with the right foods can make a significant difference when you have a cough or a cold. From soothing herbs like ginger and turmeric to vitamin-rich fruits and healing broths, these natural remedies ease symptoms and support your immune system from within.

While these foods can help speed recovery, a healthcare professional should always evaluate persistent or severe symptoms. Remember to stay hydrated and eat well during a cough and cold.

Expert Quote:

“Natural foods like fruits, vegetables, herbs and spices are rich in antioxidants, vitamins, and anti-inflammatory compounds that can play a powerful role in reducing the severity and duration of cough and cold symptoms. Always seek a medical consultation in case of a persistent cough and cold.”

– Dr. Boban Raju

Frequently Asked Questions (FAQs)

References

• Sharma, S., Hashmi, M. F., & Alhajjaj, M. S. (2023, August 8). Cough. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK493221
• American Lung Association. (n.d.). Learn about cough. https://www.lung.org/lung-health-diseases/warning-signs-of-lung-disease/cough/learn-about-cough