Whenever a cough and cold hit, almost every Indian household instinctively reaches out for age-old Ayurvedic wisdom. Someone boils water with ginger, another prepares a warm cup of haldi doodh (turmeric milk), or sprinkles pepper into soups for added warmth and comfort. While these practices may feel instinctive, they are not random. Many traditional Indian foods align surprisingly well with what medical science recommends. Foods for cold and cough can ease throat irritation, support immunity, and help the body recover. In Ayurveda, the body is governed by three doshas—Vata, Pitta, and Kapha. Vata governs movement and nerves, Pitta controls digestion and metabolism, and Kapha supports structure, lubrication, and immunity in the body.
According to Dr. Deepak Soni, Senior Ayurvedacharya at Tata 1mg, “Cough and cold are often linked to kapha imbalance. Warm, light foods and kapha-balancing kitchen remedies like ginger can help restore the balance.”
In this article, let’s dive into what are some of the doctor-approved Indian foods for cold and cough. Explore and learn what all you can find in your kitchen that might end your search for a solution.
What Is The Role of Foods for Cold And Cough?
When dealing with a cough or a cold, recovery does not depend on medicines alone. Proper rest, nourishing foods, and hydration can form the foundation of recovery. Research shows that the immune system can function normally if the person has adequate nutritional intake [1]. When nutrition is inadequate, the body’s ability to fight infections like colds and coughs may be compromised.
5 Warm Hug-Like Indian Foods for Cold and Cough, Backed by Ayurveda
When you are sick, the foods you eat should focus on easy digestion, comfort, and steady nourishment. When it comes to meals, simple Indian foods for cold and cough can support recovery without stressing the body. Here are some of the easy options to opt for:
1. Ginger Tea
Warm fluids are usually soothing and often helpful in general when you are suffering from a cough and cold. Dr. Deepak suggests ginger tea. Ginger contains natural compounds (like gingerols) that may help support digestion, as it can slow down during an illness. Warm ginger tea can also help ease nasal congestion and provide comfort when the throat feels scratchy. Just sip it slowly, especially between meals, rather than on an empty stomach if you are prone to acidity. This can provide warmth and relief from congestion and throat discomfort.
2. Khichdi
Simple and basic Indian food, like khichdi, is one of the easiest foods for the body to process during illness. Khichdi, made with rice and moong dal, is light, nourishing and easy on the gut to digest. It provides carbohydrates for energy, protein for recovery, and fluids in a form that is gentle on the stomach. Keep it mildly spiced. Add ingredients like cumin, ginger, or ghee to improve both taste and digestibility without irritating the throat.
3. Methi Ka Saag
We usually hear that green leafy vegetables should be avoided during illness because they’re thought to be “hard to digest”. But did you know that when cooked properly, some can actually be beneficial? Methi (Fenugreek) ka saag, is a leafy green recipe made by cooking fresh fenugreek leaves and seasoning them mildly. This can offer antioxidants and micronutrients that support immunity. Cook it well and try to avoid excess oil and chilli, as overly spicy food may worsen throat irritation.
4. Moong Dal Soup
For those who find solid food unappealing, they can opt for moong dal soup. It delivers protein in a light, soothing form and helps prevent weakness during a prolonged cough or cold. A thin moong dal soup, seasoned gently with turmeric, cumin, and ginger, can support hydration and nourishment without burdening digestion.
5. Haldi Doodh
Turmeric milk or haldi doodh, also known as golden milk, contains curcumin, known for its anti-inflammatory and antioxidant effects. The Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha, and Homoeopathy (AYUSH) recognises turmeric milk as part of the Ayurvedic immunity-promoting measures. Have once or twice a day, half a teaspoon of turmeric powder in about 150 ml of warm milk [2]. Be cautious of the amount of turmeric, as more may not be better.
Foods to Limit During Cold and Cough
Try to avoid foods that may worsen the symptoms, like:
- Very spicy foods can worsen the cough and irritate your throat.
- Deep-fried foods can slow down the process of digestion.
- Cold drinks and ice cream may irritate the already struggling throat.
Supportive Care Measures Recommended for Cough and Cold
Recognising the importance of diet and lifestyle, the Ministry of AYUSH recommends supportive measures during seasonal illnesses [2]:
– Using Indian spices like turmeric, cumin, coriander, and garlic in daily cooking.
– Drinking warm water throughout the day to soothe the throat and help maintain hydration.
– Practising meditation, breathing exercises, or yoga poses for a minimum of 30 minutes.
Together, these measures can help create a supportive environment for the body to recover naturally from cough and cold.
Final Thought To Keep This Article Memorable
Coughs and colds may be common in winter, but recovery does not have to be uncomfortable. Indian kitchens offer foods that are nourishing, warm and sensible. While food helps in recovery and supports the nutritional needs of your body, it can’t replace treatment or diagnosis. Always seek proper guidance if symptoms don’t improve or become worse.
FAQs
Q. Why are colds and coughs so common in winter?
Cold weather dries out nasal passages and can keep people indoors. This makes it easier for viruses to spread and irritate the respiratory tract.
Q. Is Indian food okay when you have a cold?
Yes, simple Indian foods like dal, khichdi, soups, and warm spices are gentle, nourishing, and supportive during illness.
Q. What foods make coughing worse?
Foods that may worsen throat irritation and mucus production are:
– Very cold foods like ice cream, etc.
– Heavily spicy dishes
– Fried foods
Q. Which fruit is good for cough and cold?
Papaya, apple, and citrus fruits – all these are rich in antioxidants and vitamin C that can help support immunity.
Q. How to cure a cough and cold fast?
There is no quick and instant solution to cough and colds. To improve cough and cold symptoms on their own in a few days:
– Stay hydrated
– Eat warm meals
– Use home remedies
– Rest well
If it doesn’t go away in a week or two, visit a doctor, and don’t self-medicate.
Q. What foods and drinks make you feel better when you are sick?
Warm soups, herbal drinks, khichdi, and plenty of fluids can help comfort the body and maintain energy.
Q. What calms a cough fast?
Steam inhalation, warm fluids, and throat-soothing teas may provide quick relief.
Q. What drinks remove mucus from the body?
Ginger tea, turmeric milk, and clear broths can help thin the mucus and make it easier to clear.
References
1. Govers C, Calder PC, Savelkoul HFJ, Albers R, Van Neerven RJJ. Ingestion, immunity, and infection: Nutrition and viral respiratory tract infections. Frontiers in Immunology. 2022;13:841532. doi:10.3389/fimmu.2022.841532
2. Ministry of AYUSH, Krishnakumar PR, Triguna D, et al. Ayurveda’s Immunity-Boosting Measures for Self-Care During the COVID-19 Crisis. https://covid19dashboard.mohfw.gov.in/pdf/ImmunityBoostingAYUSHAdvisory.pdf.
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)