14 Foods to Eat When You Have a Cold These foods and drinks fight congestion, coughing, fatigue, and other annoying cold and flu symptoms. By Jaclyn London, MS, RD, CDN, Good Housekeeping … Eliminate alcohol and caffeinated beverages while you have symptoms of the common cold 2. The best you can do is treat the stuffiness, nasal discharge, and dry cough with symptom-relieving medications and strategies. The inflammation slows down the immune system, so by eating salmon you can speed up the recovery process of the cold. The 20 Best Foods to Eat When You're Sick, According to a Nutritionist You may be surprised to hear that dairy is definitely on the menu. These beverages can deplete the body of its water supply, leading to dehydration and increased nasal congestion. Avoid foods that can dehydrate the body and increase mucus production. The next time you have a cold or the sniffles, add some of these foods … From potatoes to oatmeal, easy-to-digest carbs will be your best friend when you have a cold or flu. What you eat can make you feel better or worse too. By Cynthia Sass, MPH, RD 15 Best Foods to Eat When You Feel Sick, According to Dietitians. Nasal sprays and decongestants can help in some cases. When you're sick, the last thing you usually want to do is eat a full-fledged meal, but if you do happen to have an appetite, salmon contains omega-3 fatty acids that work to reduce inflammation caused by a common cold. By Lauren Del Turco. Avoid highly refined foods …