When you are sick with a cold or the flu, it can cause you to lose your appetite. However, your nutrition is key to boosting your immune system to fight off the infection. Listed below are a few foods that you should avoid when sick with a cold or the flu, as they could worsen your symptoms and prolong recovery time.

1. Foods that increase mucus
Among the foods to avoid when you are down with the cold and flu are milk and dairy products. These can stimulate the production of mucus or cause it to become thicker. This results in the infection-causing allergen staying in your system longer, prolonging recovery time. That said, some list yogurt among the cold and flu superfoods, as it helps to boost the good bacteria in your gut and shorten recovery time. In some cases, the flu could result in an upset stomach and consuming yogurt could help. However, you should check with your doctor.

2. Certain fruits
Fruits such as strawberries release histamine that can worsen the symptoms of a congestion. Histamine can also cause mucus production or thickening resulting in a stuffy blocked nose and sinusitis. Hence, choose citrus fruits such as oranges and lemons that are cold and flu superfoods. These are loaded with vitamin C and other antioxidants that can help you to recover faster.

3. Caffeinated drinks and alcohol
Sweating due to increased temperature during the flu can lead to dehydration. Consuming caffeinated beverages such as coffee, tea and alcohol can worsen the symptoms of dehydration. Hence, opt for cold and flu superfoods, such as green tea, which is high in antioxidants. Also, avoid sugary juices and carbonated beverages as they have little or no nutritional value.

4. Spicy and oily foods
Your digestive system might find it difficult to process some foods when you are sick. The textures of some food items such as those that are crunchy could also aggravate and irritate your sore throat. Hence, choose from among the cold and flu superfoods, such as chicken soup, to boost your immune system to speed up your recovery. Honey is another one of the cold and flu superfoods that can help soothe your throat.

5. Foods that are high in sugar
These foods can cause inflammation and impair the functioning of the white blood cells that fight the infection. Hence, avoiding candies, chocolates and other foods that are high in sugar could help you fight of the infection more effectively.

So the next time you’re sick with a cold or the flu, avoid these foods and beverages and choose the ones that would boost your immune system and help you to recover faster.