6 Foods that Fight Colds

Cold season is upon us, and this year we’re ready! We’re stocking our kitchens and pantries with our favorite food remedies that will help prevent seasonal colds and help us feel better faster if we do catch one.

Check out six of our favorite, accessible, and delicious foods to fend off colds this season.


Fall Foods that Fight Colds


Cherished for its ancient healing properties, ginger is a staple in the Lifeway Kitchen.

A flavorful spice, ginger is often used to aid digestion and treat upset stomach, diarrhea, and nausea. Fresh ginger also has antiviral and antimicrobial properties, which can help prevent colds.

Recipe: this Gingerbread Kefir Smoothie is perfect for fall festivities. Plus, it packs an extra punch of protein to help you feel better faster.


Like ginger, turmeric is an ancient health remedy that is used year-round to support overall health.

Turmeric is rich in antioxidants — most notably curcumin. Curcumin is a substance that has been shown to reduce inflammation throughout the body and help cells ward off the invasion of foreign bodies (like viruses and fungus). Some studies show that people who consume turmeric on a regular basis are less susceptible to colds, coughs, and congestion.

Recipe: stir a teaspoon or two of turmeric powder into this Roasted Winter Squash Soup for an extra kick of flavor and a boost of antioxidants.


We love honey for the soothing effect it has on sore throats, especially when mixed with lemon juice and cinnamon in warm water. But there’s much more to this golden syrup!

Raw, local honey is not only delicious, but it can provide antibacterial and antimicrobial effects that may help fight the viruses and fungus that cause colds. In fact, some studies show that honey can be more effective at treating the symptoms of a cold in children than common over-the-counter cough medicines.

Note: never give honey to children under 12 months of age.

Recipe: sip on this Honey Spice Kefir Lassi for a nourishing smoothie with spices that will warm you on the inside.

Citrus Fruit

Citrus fruit, like oranges, grapefruits, lemons, limes, and even tomatoes, are high in antioxidants and vitamins, specifically vitamin C. Though research has indicated that vitamin C does not prevent colds in the general population, there is research that shows vitamin C can reduce the duration of a cold! So, if you feel a cold coming on, reach for a juicy piece of fruit.

Recipe: fresh orange juice, ginger and honey come together with our kefir in this Coldbuster Smoothie. Drink it at the first sign you’re heading under the weather.


There are so many great things we can say about kefir, especially when it comes to improving and supporting overall health. The probiotics found in our kefir may help support digestion and regularity, and may also help support immunity.

Even more, some research shows that consuming probiotics can lower the risk of upper respiratory infections.

Recipe: we love sipping on this Beet and Raspberry Kefir Smoothie when we feel a cold creeping in.

Dark Leafy Greens

Like citrus fruits, dark leafy greens are high in vitamin C. They’re also high in vitamins K, A and the immune system-booster folate. In fact, dark leafy greens are some of the most nutrient dense foods around. They’re also great to include in your diet for better overall health.

Recipe: Load up this grain-free quiche with your favorite leafy greens for a fall feast that’s great morning or night.