Nothing you can eat or drink is a replacement for vaccination, but diet may help you feel better while you recover if you get infected.
By
Elizabeth Millard
by
Justin Laube, MD
Updated on October 9, 2023
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When it comes to preventing COVID-19, vaccination, boosters, and other health measures like wearing a mask when you or a close contact is at high risk remain crucial. But even with those protections, you could be faced with COVID-19 infection.
According to the latest information from the Centers for Disease Control and Prevention (CDC), current COVID-19 vaccines and boosters are expected to protect against severe illness and hospitalization. Still, cases of COVID-19 infection in people who are fully vaccinated can happen, the agency notes.
The CDCalso notes that COVID-19 symptoms can include fever, chills, cough, fatigue, muscle or body aches, headache, sore throat, diarrhea, congestion, shortness of breath, and loss of taste or smell. If you have symptoms of a severe COVID-19 case — including bluish lips, trouble breathing, or chest pressure — seek medical attention immediately.
For those more mild cases of COVID-19 that you can recover from at home, your kitchen may offer some relief. In general, some research suggests that healthy eating habits may help you recover from illnesses such as COVID-19, along with any regimen your healthcare team has prescribed. Yet importantly, your diet choices aren’t a replacement for said regimen — and research linking certain foods to COVID-19 relief is currently limited.
With that in mind, here’s a list of foods and drinks that may help support your immune system as it fights off COVID-19.
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Chicken Soup
This sick-day food is an old standby for a reason, says Julie Miller Jones, PhD, emeritus professor of nutrition at St. Catherine University in St. Paul, Minnesota. More than other hot liquids, this soup has been shown to increase mucus flow and that helps flush out viruses, she says.
“This may be due to a certain amino acid, called cysteine, in chicken soup that can affect mucus flow, and we see this especially in homemade versions,” Dr. Jones says. Older research suggests some formulations of chicken soup may even enhance the immune system.
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Potatoes
While you’re whipping up your chicken noodle soup, toss in potatoes! These starchy veggies contain vitamins, minerals, and fiber, and they are rich in antioxidants, per UC Davis Health. According to theU.S. Department of Agriculture, each medium spud offers 906 milligrams (mg) of potassium, making it a good source of the mineral. Potassium helps your cells, heart, and muscles work properly, according to MedlinePlus.
Not a fan of potatoes in your soup? Separately consider snacking on bananas, avocado, and apricots, which are other food sources of potassium, notesHarvard University.
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Sugar-Free, Fruit-Based Popsicles
These frozen treats can provide hydration and some nutrition, as well as soothe a sore throat if that’s one of your COVID-19 symptoms, says Eric Ascher, DO, family medicine physician at Lenox Hill Hospital in New York City. Keeping hydration levels high will help with immune system function, he explains.
According to a report from the Health Infection Societyabout dehydration and COVID-19, the Healthcare Infection Society in London notes that hydration and infection operate in a vicious cycle: Not having enough fluids predisposes you to infection, which then speeds your fluid loss. The report adds that a fluid deficit seems to develop slowly in COVID-19, so make sure to keep your hydration levels high even when you're not thirsty.
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Coconut Water
Dealing with diarrhea? Time to replenish your electrolytes. As Cedars-Sinainotes, electrolytes are those minerals like potassium, sodium, and calcium that your body needs to thrive. “When you have diarrhea, the body flushes out a lot of electrolytes that need to be replaced so you can heal and not feel weak,” he says. “Often, people go to sports drinks, but I prefer coconut water since it’s an excellent way to hydrate with natural electrolytes and no sugar.” To avoid consuming added sugar, which can hamper immunity, opt for plain, unsweetened coconut water.
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Oats, Popcorn, and Other Whole Grains
COVID-19 causes inflammation in the body much like any virus, Jones says. So when you’re infected, including foods that have anti-inflammatory properties may be helpful. One easily accessible food group can allow you to reap the benefits: whole grains. In a review of nine randomized controlled trials, researchers found whole grain intake was associated with lowered inflammation markers in 838 people across nine different studies and populations studied.
Oats, plain popcorn, brown rice, and whole-wheat bread are all options, according toMayo Clinic.
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Whole Fruits and Veggies
Eating naturally vitamin-rich produce is important for health regardless of whether you’ve been exposed to the coronavirus that causes COVID-19. But these whole, anti-inflammatory foods have promising benefits for supporting your recovery. A studyfound that those who ate a plant-based diet (which can take many forms, such as a vegan or vegetarian diet) not only had a lower risk of developing COVID-19, but also had reduced symptom severity for those who contracted the virus. You already know potatoes are beneficial, but try opting, too, for other choices, like watermelon, strawberries, cucumbers, and iceberg lettuce, which shine due to their high water content, as theCleveland Clinic notes.
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Soft Foods Like Applesauce and Smoothies
If upset stomach is one of your symptoms, Jones suggests having anti-inflammatory foods in an easily digestible form, such as applesauce or a smoothie. Consider adding some of those whole anti-inflammatory fruits and veggies to the latter.
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Plant-Based Protein
As mentioned, a plant-based diet may aid recovery from COVID-19. In your eating plan, be sure to feature protein from non-meat sources, suggests Nicole Roach, RD, who works at Lenox Hill Hospital in New York City. Examples of plant-based proteinare nuts, seeds, nut butter, lentils, chickpeas, tofu, and beans.
Noshing on foods high in protein is important for keeping muscle mass intact during the time that you’re likely cutting way back on physical activity, Roach says. Also, COVID-19 is a hypermetabolic state, which means your body is burning more fuel to speed you toward recovery, and if you don’t replace that fuel, it can lead to more fatigue.
“Often, we see those affected with COVID decrease their consumption due to shortness of breath or overall lack of appetite,” she adds. “If you are struggling to maintain your normal appetite during a COVID diagnosis, focus on protein.”
Animal sources are also an option, Roach says, and if that’s your only option, it’s not one to forgo given the pros of eating protein when ill. Yet keep in mind one studyfound that plant-based protein may be a better squelcher of inflammation than animal protein.
“Another good staple is a protein shake, which will be easier to consume if you’re too tired to cook a meal,” Roach says.
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Fatty Fish
Sources of omega-3 fatty acids including fish (like salmon, cod, and sardines, per theMayo Clinic) may help lower the inflammation that comes with COVID-19, according to a research review.
Those researchers suggest that omega-3 fatty acids have been shown through previous research to be incorporated throughout the body into a certain layer of your cell membranes. This process can help mitigate inflammation, they note, and that may have an antiviral effect. One small study published in 2021showed that for hospitalized patients with COVID-19 that adding omega-3 fatty acid may help lower inflammation and symptoms. That said, more studies on omega-3s and COVID-19 are necessary.
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Greek Yogurt
Another source of protein, albeit one that is not plant-based: Greek yogurt. A typical 5.3-ounce container, such as fromChobani, offers a whopping 14 grams of protein. Greek yogurt is also a fermented food, which researchers theorize may help diminish the severity or duration of a COVID-19 episode in one paper.
Researchers note that fermented foods and probiotics may deliver beneficial microbes to the digestive system, which has a direct impact on immunity, as well as lung function.
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Warm Tea With Honey
Like chicken soup, warm tea can help break down mucus and get it flushed — or coughed out — from the body, taking bits of virus with it, Dr. Ascher says.
Instead of sugar, add honey to your tea, he suggests. “Honey before bed may improve your sleep when you have COVID, and it also has antimicrobial properties that help improve the immune response,” he says.
A studyof patients admitted for acute heart attack with sleep issues in Iran consumed a mixture of honey and milk consumed twice a day for three days. Researchers observed they had significantly improved sleep compared with a control group that didn’t receive this mixture.
Regarding its antimicrobial activity, previous research has noted that honey — and particularly a kind called manuka honey — has antibacterial and anti-inflammatory effects. A research reviewtheorized that being able to tamp down acute inflammation, like the kind seen with COVID-19, could lead to an enhanced immune response, but studies are needed to prove this effect (and if the honey and milk combo would have an effect on people with COVID-19).
What to Avoid When Recovering From COVID-19
Eating whole, healthy foods is preferable to relying on herbal remedies, vitamins, and supplements that have been touted for their ability to treat COVID-19, says David Cutler, MD, family medicine physician at Providence Saint John’s Health Center in Santa Monica, California. Same goes for so-called treatments like ivermectin, hydroxychloroquine, and azithromycin, which have not been found in large-scale studies to help with COVID-19 and instead can be seriously dangerous to your health, as the World Health Organization notes.
And again, know that no one food will make COVID-19 go away, nor will a single dietary approach. Pay attention to your symptoms, and if you have signs like trouble breathing, persistent chest pressure or pain, or new confusion, call 911, theCDC urges.
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Justin Laube, MD
Medical Reviewer
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
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Elizabeth Millard
Author
Elizabeth Millard is a freelance writer based in northern Minnesota. She focuses on health, wellness, and fitness, and has written for Runner's World, Bicycling, Self, Women's Health, Men's Health, Prevention, Experience Life, and more. She is an American Council on Exercise–certified personal trainer and a Yoga Alliance-registered yoga teacher. She graduated from Harvard University with a bachelor's degree in English.
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