Best Foods to Eat With COVID-19 and What to Avoid

COVID-19 has affected millions worldwide, highlighting the importance of nutrition in supporting immune health and recovery1 . While no diet can cure or prevent COVID-19, eating a balanced, nutrient-rich diet can help strengthen the immune system and may improve outcomes if infected2 . Proper hydration and nutrient intake are essential components of managing symptoms and promoting healing during illness3 .

Nutrient-Rich Fruits and Vegetables

Fruits and vegetables are vital for immune support during COVID-19 due to their rich content of vitamins, minerals, and antioxidants2 . Vitamin C-rich foods such as oranges, lemons, kiwis, berries, and leafy greens help enhance immune function and may reduce the severity of infections4 56. These foods also provide dietary fiber, which supports gut health—a key factor in immune modulation and recovery from COVID-197 8.

Vegetable-based soups are an excellent way to increase fruit and vegetable intake while soothing symptoms like sore throat and congestion9 310. Including a variety of colorful produce can provide a broad spectrum of nutrients that work synergistically to support the body's defenses2 .

• Vitamin C-rich fruits and vegetables support immune health4 56.
• Dietary fiber from produce aids gut microbiota, influencing immune response7 8.
• Vegetable soups provide hydration and comfort during illness9 3.
• Diverse plant foods supply antioxidants and anti-inflammatory compounds2 .
• Fresh, frozen, canned (without added salt or sugar), and dried options all count toward daily servings11 .

Healthy Whole Grains

Whole grains contribute important nutrients and dietary fiber, which play a role in maintaining gut microbiota balance and immune function during COVID-197 8. Foods like oats, barley, whole wheat, brown rice, and wholemeal bread provide beta-glucan, a type of soluble fiber known to reduce inflammation and support immune health2 12.

Consuming whole grains also supplies micronutrients such as iron, calcium, and folate, which are essential for overall health and immune competence11 . Choosing whole grain options over refined grains helps maintain steady energy levels and supports digestive health, which can be compromised during infection3 .

• Whole grains provide fiber that supports gut microbiota and immune modulation7 8.
• Beta-glucan from oats and barley reduces inflammation during infections2 12.
• Whole wheat products supply fiber and essential micronutrients3 8.
• Whole grains help maintain energy and digestive health11 .
• Opt for unprocessed or minimally processed whole grain foods13 .

Lean Protein Sources

Adequate protein intake is crucial during COVID-19 to support immune cell production and tissue repair4 5. Lean proteins such as chicken, turkey, fish, legumes, and soy products provide high-quality protein along with important micronutrients like zinc, which has antiviral properties and may reduce infection severity2 51415.

For individuals experiencing gastrointestinal symptoms like nausea or diarrhea, low-fiber, easily digestible protein sources may be better tolerated9 3. Baked or boiled lean meats and simple legumes can help maintain nutrition without aggravating symptoms. Including a variety of protein sources ensures a balanced intake of amino acids and nutrients necessary for recovery3 .

• Protein supports immune cell production and function4 5.
• Lean meats, fish, legumes, and soy are good protein sources2 14.
• Zinc from animal proteins supports antiviral immunity5 15.
• Easily digestible proteins are preferable during gastrointestinal symptoms9 3.
• Adequate protein intake is linked to better COVID-19 outcomes3 16.

Dairy and Alternatives

Dairy products such as milk and yogurt provide essential nutrients including calcium, potassium, vitamin D, and protein, which support immune function and overall health during COVID-195 15. Probiotic-containing dairy products may also modulate gut microbiota, enhancing immune responses3 7.

Dairy smoothies can be soothing and help maintain nutrition when appetite is reduced9 3. While evidence is still emerging, some studies suggest dairy intake may reduce COVID-19 severity2 15. Dairy is generally well tolerated during illness, but individuals with lactose intolerance or dairy sensitivity should consider suitable alternatives like fortified plant-based milks9 3.

• Milk and yogurt supply nutrients that support immunity5 15.
• Probiotic dairy products may enhance gut and immune health3 7.
• Dairy smoothies help maintain nutrition and hydration9 3.
• Emerging evidence links dairy intake to reduced COVID-19 severity2 15.
• Choose low-fat or fortified dairy alternatives if needed9 3.

Hydrating Beverages

Maintaining hydration is critical during COVID-19, especially when symptoms such as fever, diarrhea, or vomiting cause fluid loss3 16. Water is the best choice for hydration and helps regulate body temperature and transport nutrients1 93. Herbal teas like chamomile and mint can provide comfort and additional hydration9 317.

Caffeine intake should be limited during illness because it may worsen dehydration3 16. Avoid sugary drinks, fruit juices with added sugar, and alcohol, as these can exacerbate inflammation and impair immune function2 3. Broths and electrolyte solutions with small amounts of salt and sugar can help retain fluids during episodes of fluid loss17 .

• Water is essential for hydration and immune support1 93.
• Herbal teas soothe symptoms and provide fluids9 3.
• Limit caffeine to avoid dehydration3 16.
• Avoid sugary drinks and alcohol during illness2 3.
• Broths and electrolyte solutions help maintain fluid balance17 .

Staying well-hydrated supports immune function and helps manage symptoms like fever and diarrhea during COVID-19. Herbal teas offer a soothing alternative to plain water, but caffeine and sugary drinks should be limited to prevent dehydration and inflammation. 16239

Eating Tips for Nausea

Nausea is a common symptom of COVID-19 that can reduce appetite and complicate nutrition3 16. Bland, easy-to-digest foods are recommended to maintain nutrition without worsening nausea1 93. Lightly cooked lean proteins such as baked chicken or fish are easier on the stomach9 3.

Simple carbohydrates like toast, crackers, or plain rice can help manage nausea and provide energy9 3. Ginger and mint teas may also relieve nausea symptoms naturally17 . Eating small, frequent meals and avoiding strong odors can improve tolerance and intake during nausea9 .

• Bland, easy-to-digest foods help manage nausea1 93.
• Lightly cooked lean proteins are better tolerated9 3.
• Simple carbohydrates like toast or crackers provide energy9 3.
• Ginger and mint teas may relieve nausea17 .
• Small, frequent meals improve food tolerance9 .

Food Choices Without Smell or Taste

Loss of smell (anosmia) and taste (ageusia) are common after COVID-19 and can reduce appetite and enjoyment of food18 3. Enhancing food appeal through texture, color, and strong flavors or toppings can stimulate appetite and help maintain nutrition9 3.

Using flavorful herbs and spices, adding crunchy or varied textures, and serving visually appealing meals can compensate for sensory loss9 3. Simple, single-flavor foods may also be easier to tolerate when taste is impaired9 3. Maintaining good nutrition during this period supports recovery of smell and taste functions18 17.

• Anosmia and ageusia reduce appetite and food enjoyment18 3.
• Flavorful toppings and strong herbs enhance palatability9 3.
• Visual and textural variety stimulate appetite9 3.
• Simple, single-flavor foods may be easier to eat9 3.
• Good nutrition supports recovery of smell and taste18 17.

“One of the mechanisms behind loss of smell and taste is destruction of the cells that support your olfactory nerves, so taking good care of yourself during that recovery period—getting good nutrition, getting good rest, giving your body what it needs to recover—will help bring those senses back.”

— Bethany Thayer, MS, RDN17

Foods to Limit or Avoid

Certain foods can worsen inflammation and impair immune function, which may negatively affect COVID-19 recovery1 23. High-sugar and processed foods promote inflammation and should be limited2 3. Excessive alcohol consumption weakens the immune system, increases susceptibility to respiratory infections, and delays recovery2 3.

Processed meats and foods high in saturated and trans fats should also be avoided as they contribute to chronic inflammation and poor health outcomes13 . Limiting salt intake to less than 5 grams per day helps reduce cardiovascular risk and supports overall health during illness13 .

• Limit high-sugar and processed foods to reduce inflammation2 3.
• Avoid excessive alcohol to support immune function2 3.
• Reduce intake of processed meats and trans fats13 .
• Limit salt intake to less than 5 grams daily13 .
• Avoid sugary beverages and sweetened fruit juices13 .

Can Diet Reduce COVID-19 Risk?

While no diet or food can cure or prevent COVID-19, adequate nutrition supports immune competence and may reduce infection risk and severity1 519. Vitamin D deficiency is linked to higher risk of respiratory infections, including COVID-19, and supplementation may offer protective benefits5 206.

Nutrients such as vitamins C, A, D, zinc, and omega-3 fatty acids play important roles in immune function and inflammation control2 56. However, supplements are not substitutes for vaccines or medical treatments, and professional guidance is essential before use5 2021.

Pre-existing nutritional status influences COVID-19 outcomes more than diet during illness, highlighting the importance of maintaining good nutrition year-round22 23.

• No food or supplement cures or prevents COVID-1919 24.
• Vitamin D deficiency increases risk of respiratory infections5 20.
• Vitamins C, A, zinc, and omega-3s support immune health2 56.
• Supplements should be used under professional guidance5 2021.
• Good nutritional status before infection improves outcomes22 23.

Other Considerations

A healthy lifestyle including physical activity, adequate sleep, and avoiding smoking further supports immune health and reduces COVID-19 risk10 . Dietary patterns rich in whole, unprocessed plant foods and lean proteins may help reduce inflammation and chronic disease risk, which are linked to worse COVID-19 outcomes25 26.

Food security and access to affordable, nutritious foods are critical, especially in vulnerable populations, to support health during the pandemic27 . Public health measures and vaccination remain the primary strategies to prevent COVID-19 infection and severe illness1 .

Key Takeaways

• Eating a variety of fruits and vegetables rich in vitamin C supports immune function and recovery from COVID-194 25.
• Whole grains provide fiber and beta-glucan, which reduce inflammation and promote gut health2 78.
• Adequate protein intake from lean meats, legumes, and soy supports immune cell production and tissue repair4 25.
• Dairy and probiotic-containing alternatives may enhance gut microbiota and immune responses3 715.
• Staying hydrated with water and herbal teas is essential; limit caffeine, sugary drinks, and alcohol9 23.
• Bland, easy-to-digest foods help manage nausea; enhancing flavor and texture can improve intake when taste or smell is impaired9 317.
• Avoid processed sugars, excessive alcohol, and high-salt foods to reduce inflammation and support recovery2 313.
• No diet cures COVID-19, but good nutrition and lifestyle support immune health and may reduce disease severity1 519.