Fact or fiction? 3 cold and flu myths busted

2 minute read

Published 29 March 2026

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Key takeaways

Your body needs energy and nutrients when you’re sick.
Dairy does not increase mucus production.
Spicy foods may temporarily relieve symptoms but won’t speed up recovery.

When you’re feeling unwell, you might be tempted to try some home remedies to kick your cold or flu faster. But they’re not all backed by science.

Let’s break down a few common food myths and what actually helps you recover from a cold or flu.

Myth 1: “Feed a cold, starve a fever”

This saying has been around for generations, but it’s not evidence-based and doesn’t reflect what your body actually needs when you’re feeling unwell.¹

You need energy and nutrients to support your immune system, whether you have a cold or a fever. Eating helps your body recover, fight infection and maintain strength.

If your appetite is low, try eating smaller meals or snacks more frequently throughout the day instead of 3 large meals. Simple, easy to swallow options like soup, stews, yoghurt or fruit can be easier to manage, especially if you have a sore throat.

Myth 2: Dairy makes mucus worse

This is one of the most common beliefs, but there’s no strong evidence that milk or dairy increases mucus production.²

Milk can feel thicker in your mouth and throat, which may give the impression of more mucus. But it doesn’t actually make your body produce more.

Unless you have a dairy allergy or intolerance, it’s safe to include milk, yoghurt and cheese in your diet when you’re sick.

Dairy foods provide protein and energy to support your recovery, and are a helpful option if you don’t have much of an appetite.

Myth 3: Spicy food speeds up recovery

Some people find that spicy foods help clear a blocked nose or sinuses.

Whilst these foods may provide temporary relief, they don’t shorten how long your illness lasts.

Focus on staying hydrated, eating what you can tolerate, and getting enough rest.3 These are the most important steps to support recovery.

What actually helps when you’re sick?

Instead of focusing on food rules, aim for simple, practical support:

Eat small, regular meals if your appetite is low
Stay hydrated with water, soups or other fluids
Include a mix of carbohydrates, protein and healthy fats where possible
Listen to your body and eat what feels manageable

Recovery takes time, but nourishing your body can help you feel more comfortable along the way.

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Running at half-strength?

See one of your friendly GPs if you’re not feeling 100%.

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Riley Kusuma Dietitian

Riley is a dietitian with a special interest in chronic disease management. She is passionate about supporting people to make sustainable changes to improve their health and wellbeing.

At Bupa, trust is everything

Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.

This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.