11 Foods and Drinks to Relieve COVID-19 Symptoms

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.

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 at Northwell Health in New York City. Keeping hydration levels high will help with immune system function, he explains.

“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,” Dr. Ascher 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.”

Eating naturally vitamin-rich produce is important for health, regardless of whether you’ve been exposed to the virus that causes COVID-19. But these whole, anti-inflammatory foods have promising benefits for supporting your recovery.

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.

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 protein are nuts, seeds, nut butter, lentils, chickpeas, tofu, and beans.

Prioritizing protein is important for keeping muscle mass intact when 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.

“Another good staple is a protein shake, which will be easier to consume if you’re too tired to cook a meal,” Roach says.

That said, more studies on omega-3s and COVID-19 are necessary.

Another source of protein: Greek yogurt. A typical 5.3-ounce container, such as from Chobani, offers a whopping 14 grams of protein.

Like chicken soup, warm tea can help you break down mucus and flush it — or cough it — from the body, taking bits of virus with it, Ascher says.

Instead of sugar, he suggests adding honey to your tea. “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.

What to Avoid When Recovering From COVID-19

Whole, healthy foods are preferable to 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.