Tickly Throat? 10 Foods to Avoid When You Have a Cough & 10 to Eat Instead
Down with a Cough? Here's What You Should—and Shouldn't—Eat
Got a tickly throat that just won’t quit? It might feel hopeless when a cough lingers, but the culprit could actually be what’s on your plate. If you’re wondering what to eat for quick relief and a faster recovery, we’ve got you covered. Here are 10 foods to avoid when you’re battling a cough—along with 10 soothing alternatives to reach for instead.
1. Dairy
Dairy products, such as milk, cheese, and ice cream, should be avoided when you're sick and when you have a cough. This is because dairy can thicken mucus, making it harder to expel from your body, which can exacerbate a runny or stuffy nose or a phlegmy cough.
2. Fried Foods
Fried, greasy foods should also be avoided when you're dealing with a cough. The high-fat content in them can worsen inflammation, which can prolong your illness and cause your body to produce even more mucus.
3. Sugary Foods
You don't want to eat too much sugar when you're sick, either. This is because not only can sugar worsen inflammation, it can also suppress your immune system, making it harder to fight off viruses.
4. Spicy Foods
While some may recommend spicy foods to thin and expel mucus when you're sick, the capsaicin from chili peppers can irritate the throat and make a tickly cough worse. It's better to tread carefully and avoid dishes with spice until you've recovered.
5. Caffeine
You might think your morning cup of Joe will solve all your problems, but in truth, caffeine may only make your cough worse. Why? Because caffeinated beverages—including tea, soda, and energy drinks—can dehydrate you, which can thicken your mucus and make it harder to expel.
6. Alcohol
Just like coffee, tea, and soda, alcohol is a diuretic, which means it can dehydrate you. Alcohol may also work against the immune system, irritate your throat further, and prolong your sickness. It's best to wait until you've recovered to have that celebratory drink.
7. Cold Food & Drinks
It probably goes without saying that you should avoid cold food and beverages when you're sick, especially when you have a cough. These chilly treats can further aggravate the throat and worsen a bad, phlegmy cough.
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8. Acidic Foods
Your mileage may vary with acidic foods. While citrus fruits are generally recommended for their vitamin C content, their acidity can irritate an already tickly throat and make your cough worse. It may also trigger acid reflux, which only adds to the discomfort.
9. Salty Foods
You'll want to avoid anything overly salty when you have a cough, too. Consuming too much sodium may dehydrate the body, which can make an already irritated throat worse. It's best to stick to lightly seasoned foods.
10. Processed Snacks
Processed snacks—think chips, packaged baked goods, and frozen premade dinners—are also a no-no when you're sick. Not only are they high in sodium, they're also loaded with preservatives and unhealthy fats, which can worsen inflammation, delaying recovery.
Wondering what to eat instead when you're dealing with a persistent cough? Let's jump into 10 soothing alternatives.
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1. Warm Soup
Warm soups and broths are lifesavers when you're sick. They're comforting and often contain hearty ingredients, which give your body the nutrients it needs to get stronger and fight off illness. Plus, the steam from soups can help relieve nasal congestion.
2. Honey
Honey is another soothing ingredient that can help calm a tickly throat and a persistent cough, given that it's a natural cough suppressant and contains antimicrobial properties. Simply mix in a spoonful into a mug of warm water to give you—and your immune system—a boost.
3. Ginger
You might want to add some ginger to your honey water, too. Ginger has powerful anti-inflammatory and antioxidant properties that can help soothe an irritated throat, reduce inflammation, and ease coughing. You can also chew on ginger slices as a cough suppressant.
4. Probiotic-Rich Food
Probiotic-rich food—think yogurt, miso, kimchi, sauerkraut, and kombucha—adds good bacteria to the gut, which may help boost your immune system. Since you should generally avoid dairy products and spicy foods, make sure to pick options that won't irritate your cough further.
5. Herbal Tea
While you should avoid caffeinated teas, such as green, oolong, or jasmine tea, herbal teas—think peppermint, chamomile, and rooibos—can help give your body a boost when you're sick. You can add a spoonful of honey or ginger to make it even more soothing.
6. Garlic
Garlic has antibacterial and anti-inflammatory properties, and has long been used as a cough remedy. Mince and throw into soup, or, if you're more daring, try mixing honey and raw garlic—a mixture that some claim can help relieve cough and cold symptoms.
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7. Bananas
Soft, mushy, and packed with potassium and fiber, bananas are a great fruit to snack on when you're under the weather. Since they're not acidic, they won't irritate the throat, but they'll still give your body the nutrients it needs to recover quickly.
8. Citrus Fruits
As mentioned earlier, your mileage may vary with acidic foods and citrus fruits. While it's generally recommended to avoid anything overly acidic when you have a cough, as it can worsen your symptoms, citrus fruits are also packed with vitamin C, which might help you recover faster. To test it out, try adding citrus juice to warm water instead of eating these fruits whole.
9. Peppermint
It probably comes as no surprise that peppermint is on the list; after all, the strong minty flavor of this cooling herb can instantly help soothe an irritated throat and ease coughing fits. You can either enjoy it in the form of lozenges or have a warm cup of peppermint tea.
10. Honey Lemon Water
To get some vitamin C in your body without aggravating your throat too much, try squeezing some lemon juice into a warm cup of water mixed with honey. This classic home remedy can soothe and hydrate—and may just be the trick to help you recover faster.
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