5 Foods To Eat With COVID-19—and What To Avoid

Foods to eat with COVID-19 include fruits, vegetables, whole grains, and dairy products. These foods contain antioxidants, fiber, protein, minerals, and vitamins that support immune system function when you are sick. Fruits and vegetables are rich sources of vitamin C, while dairy products have vitamin D and zinc.

It's well-known that a balanced, nutrient-dense diet is key to maintaining a robust immune system. There's limited research on how specific foods may impact how your immune system helps you recover from a COVID infection, but some options still might be helpful.

1. Fruits and Vegetables

Eating plenty of fruits and vegetables can improve general and immune health. Fruits and vegetables high in immune-supporting vitamin C include:

• Citrus fruit
• Green leafy vegetables
• Potatoes
• Tomatoes

Try fresh fruits and vegetables blended in a smoothie if you have a sore or scratchy throat. You can also consider a vegetable-based soup as a warm option to increase your produce consumption.

2. Whole Grains

The prebiotic fiber in whole grains provides "food" for healthy bacteria to flourish in the digestive system. A thriving microbiome has been shown to improve immune system function. Helpful bacteria prevent harmful bacteria from growing and reduce inflammation in the digestive tract.

Oatmeal and barley are good whole-grain choices to try if you have COVID. Both contain a fiber called beta-glucan, which has anti-inflammatory properties. They have a smooth texture, so they won't aggravate a scratchy throat. 

Other nutritious, high-fiber grains include:

• Brown rice
• Quinoa
• Whole wheat pasta and bread

3. Proteins

Of the three macronutrients—protein, fat, and carbs—protein is known for building muscle and repairing tissues. Protein also serves as the backbone of all your cells, including immune cells. Some evidence suggests that protein deficiency may impair immune function and put you at greater risk of infections.

Many plant-based options offer protein, like beans, lentils, and tofu. Those options are also sources of fiber, which keeps you full for long periods and supports digestive health. You may want to avoid high-fiber foods that may aggravate bloating and diarrhea if COVID causes any digestive issues.

Many animal protein sources, like beef, pork, and chicken, contain micronutrients like zinc. Zinc is beneficial for the immune system.

4. Dairy

You don't have to avoid dairy when you're sick. Dairy products are rich sources of nutrients like protein, vitamin D, and zinc.

Yogurt contains probiotics, which are helpful for the immune system. Yogurt and yogurt-based foods like smoothies and shakes typically have a mild flavor and a cooling texture. You are likely to tolerate them well when you are ill. You can also stick with milk if you do not enjoy yogurt.

Increased dairy intake may have benefits, especially in relation to COVID. Research has found that low-fat dairy has protective effects against COVID.

5. Beverages

It's easy to get dehydrated if you have COVID symptoms like diarrhea and vomiting. Keep water nearby and regularly sip on it if you are losing fluids.

You also have other options for hydration, including:

• Coffee
• Hot tea, like chamomile tea
• Unsweetened fruit juices

Keep in mind to limit caffeinated drinks if you choose to have them. Consuming too much caffeine can also lead to dehydration.

What To Eat If You Have Nausea

You may not feel like eating if you have nausea as a COVID symptom. Try the following foods when you feel up for it:

• Baked chicken or fish
• Clear soups
• Crackers
• English muffins or toast
• Gelatin
• Noodles or rice
• Popsicles
• Potatoes

What To Eat If You Can't Smell or Taste

Some COVID infections cause the loss of taste and smell. This interference with your senses can be a barrier to eating well or eating at all. 

Consider the following tips if you have trouble with taste or smell:

• Add small amounts of toppings such as cheese, olive oil, or nuts to vegetable dishes, if possible.
• Consider eating individual items instead of combination foods—like casseroles, for example—that allow for unique flavors to come out.
• Make food that contains various colors or textures.
• Use herbs with strong odors or hot spices for flavoring.

Foods To Avoid

You may steer clear of the following foods if you have COVID:

• Fast food
• Fried food
• Soda
• Sweets

Processed and high-sugar foods can promote inflammation, making it harder for your system to fight off sickness. You'll also want to watch your alcohol intake as your body recovers from COVID. Drinking too much alcohol, even before an infection, can weaken your immune system.

Can Diet Lower the Risk of COVID?

There's no evidence that eating specific foods will lessen how long you have COVID symptoms. Some foods—specifically, the nutrients they contain—can help your body mount a more successful response to the virus.

Most research on diet and immunity has hinged on dietary habits established before getting sick. It's important to incorporate nutrient-rich foods into your diet to shorten the duration or severity of infection if you do get COVID.

Other Considerations

You can get most of the nutrients you need to help your immune system from what you eat. Some of the above nutrients are also available in supplements to help deter sicknesses. Vitamin D supplementation—especially in people who are deficient—has been shown to protect against acute respiratory tract infection.

Keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements. The effects vary from person to person and depend on variables like the type and dosage. Talk with a healthcare provider or pharmacist before starting any supplements, especially if when you are sick.

A Quick Review

No specific food or perfect menu plan is guaranteed to help you feel better quickly if you have COVID, especially if you don't feel like eating. Try incorporating plenty of fruits and vegetables and skip the foods that weaken your immune system if you feel up to eating normally. A balanced, nutrient-rich diet of whole foods might help you build a healthy immune system the next time you encounter COVID or other illnesses.

The information in this story is accurate as of publication. However, as the situation surrounding COVID-19 continues to evolve, it's possible that some data have changed since publication. While Health is trying to keep our stories as up-to-date as possible, we also encourage readers to stay informed on news and recommendations for their own communities by using the CDC, WHO, and their local public health department as resources.