As winter rolls in, many people are gearing up to maintain their health, especially considering the array of illnesses that tend to pop up in colder months.
It’s definitely a good idea to strengthen your immune system. Incorporating plenty of citrus fruits and fresh veggies can help fend off the germs.
But when colds or flu do strike, have you ever wondered which foods might actually assist your recovery? Or, conversely, which ones could potentially worsen your symptoms?
Experts recently shared insights on the types of foods to avoid when you’re under the weather. You might find that some are choices you frequently make.
Here are four foods to stay away from, along with some better alternatives.
1. Spicy food
While it might be tempting to reach for spicy dishes when your taste buds aren’t quite right, experts suggest steering clear of them.
Dr. Michael Edney, a physician and registered dietitian based in Florida, discusses the pros and cons of spicy food. Although capsaicin can have anti-inflammatory effects, it might also aggravate throat irritation and worsen a cough, not to mention upset your stomach.
Spicy foods can be a double-edged sword.
“Capsaicin can temporarily relieve nasal congestion,” Edney explains. “But whether or not to have spicy foods when you’re sick really depends on your specific symptoms and how your stomach usually handles them.”
Will Bruciewicz, a gastroenterologist from South Carolina, adds that while spicy foods can clear your nasal passages temporarily, they may lead to a sore throat and even nausea.
2. Alcohol
This one’s pretty straightforward but important. Alcohol can pose a significant risk to your immune function.
Edney emphasizes how alcohol impairs your immune defenses through various ways, like disrupting communication between immune cells and harming your intestinal lining. This can lead to heightened inflammation.
Additionally, alcohol can exacerbate dehydration and disrupt the balance of electrolytes, which is particularly risky when you’re feeling ill.
“Alcohol is like a triple threat: it weakens immune cells, dehydrates you, and damages your intestinal barrier,” Brusiewicz notes. “Plus, just one drink can mess with your sleep. So, your body is essentially battling two enemies: the virus and the effects of alcohol.”
3. Fried and greasy foods
You might crave some comfort food, like chips or fries, but experts advise against it. Fried and fatty foods can actually hinder your recovery.
Edney states that such foods “slow down gastric emptying, cause sensitivity in the gut, and lead to intestinal inflammation,” all of which can amplify nausea, bloating, and abdominal discomfort during illness.
As he points out, feeling bloated or dealing with reflux is particularly unhelpful when you’re sick.
“The disruptions in gut health are more significant than we think,” he adds. “It’s better to stick to easy-to-digest, lighter foods.”
4. Sweet drinks
Other than drinks packed with electrolytes—think Gatorade—it’s best to avoid sugary beverages when you’re unwell.
According to Edney, sugary drinks can weaken your immune response, increase inflammation, and extend your recovery time.
Brusiewicz notes these drinks lead to dehydration, which is exactly the opposite of what you need when fighting off an illness. “They spike blood sugar, disrupt your gut barrier, and slow down your immune activity,” he points out. “It’s like putting a brake on healing.”
Healthy alternatives
Jessica Mack, a wellness expert based in New York, suggests that when feeling unwell, focus on foods that are nurturing, hydrating, and beneficial for your immune system.
“Options include hot soups, herbal teas, drinks rich in electrolytes, simple grains like oatmeal or rice, bananas, applesauce, berries, citrus fruits, leafy greens, and lean plant proteins like lentils and tofu,” she advises.
Coconut water or diluted fruit juices can provide hydration instead of sugary options. Oh, and tea is always a comforting choice.
Mack concludes, “Focusing on nourishing, easy-to-digest foods while avoiding anything that could worsen inflammation or strip hydration may help your body recover more effectively and shorten the duration of illness.”
