Feed a cold, starve a fever? Home remedies tested

Everyone’s got their favourite weapon against dreaded winter colds, but do any of them really help? HFG’s Ingrid Green checks it out.

Sore throat, blocked nose and general misery – the common cold is to be avoided at all costs. It’s hardly surprising there are so many unconventional treatments for this all-too familiar illness because, despite a bunch of products out there that promise to boost your immunity or treat your symptoms, the truth is there’s no cure – you’re in for the full 3-7-day haul. So, is there anything that’ll at least make you feel better? Let’s see what the science says.

1. Chicken soup

It tastes good, but will it help? Chicken soup’s cold-soothing powers have been recommended for centuries, and there’s no denying it’s a decidedly comforting idea.

What the science says:

It’s a win! Combining protein, water and vegies, chicken soup makes a nourishing and hydrating meal, and studies have shown it may indeed possess properties that can ease your symptoms. Drinking warm liquids can bring a little relief for a short time, and the steam from soup may help clear congested noses and throats. Soup also provides fluid, which thins mucus and helps prevent dehydration, while that welcoming savoury flavour might just encourage you to eat when you’ve lost your appetite.

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Any nutritious soup will do the trick here if chicken isn’t your jam, just try to include plenty of vegies, watch the sodium, and opt for homemade whenever you can.

2. Onions in your socks

This unlikely-sounding belief has also been around a while, likely harking back to medieval times when illness was blamed on ‘vapours‘ or noxious air. Onions’ pungent odour led people to believe they could purify the environment, and perhaps even the blood, so they would place sliced onions around the home and – possibly influenced by the practice of foot reflexology – on the feet.

What the science says:

If you think that all sounds a little far fetched, you’d be right. Although there are no formal studies proving this theory wrong, there aren’t any that back it up either. If anyone’s had any luck with this one, it’s likely just good luck or a placebo effect.

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Putting onions in your socks won’t harm you, but if you prefer scientifically-proven health benefits, put them on your plate instead. Rich in vitamin C they, along with garlic, also contain compounds such as allicin, which are known to have antimicrobial and antiviral properties.

3. Probiotics

Initially developed to improve digestion and gut health, probiotic supplements are now promoted as being beneficial to immunity as well as general health.

What the science says:

This one looks good! The gut is the body’s largest immunity organ, housing both the body’s immune cells and gut microbiota, a complex ecosystem of bacteria and other microorganisms. The gut microbiome (bacteria and other microbes in your digestive system) determines how other nutrients are processed in your body while helping keep bad bacteria in check, making it essential for immune function. There is research to suggest that probiotics may help improve or strengthen the microbiome, so they may contribute to boosting immunity, helping you ward off colds or recover from them a little quicker.

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Instead of reaching for the supplements, save your money and add some yoghurt (especially tangy Greek varieties), kefir, or fermented veg like kimchi to your meals for a nutritionally rounded (and tastier) probiotic hit. And most importantly, eat a fibre-rich diet of veg, fruit, nuts, seeds and whole grains for all those prebiotics that’ll keep your good gut bacteria fed!

4. Feed a cold, starve a fever

As it says, this idea suggests that eating when you have a cold will help it heal, while avoiding food will help resolve a fever. It’s thought this one originated in the Middle Ages, as historical texts include the notion that illnesses caused by low temperatures need to be ‘fuelled’, while those that involve high temperatures should be ‘cooled’ – partly by restricting food.

What the science says:

If this one sounds a little dodgy, that’s because it is. Eating and drinking is great when you’re sick – it supports your immune system, gives your body energy to fight infection, and keeps you hydrated. But there’s no need to overeat or force food down if you really don’t feel like it. And starving a fever isn’t going to help fix that either.

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Choosing comforting, nutritious foods is always a good idea when you’re unwell, while certain foods have been shown to help boost immunity (which goes for fevers too!). There’s no real quick fix;
our best advice is eat well (when you feel like it), lots of fluids and rest. And stay home so you don’t spread the misery!

5 foods for better immunity

While your overall diet quality is what matters most for supporting a healthy immune system, these five foods are recommended to include as part of that.

1. Garlic – Has antimicrobial, anti-inflammatory and antiviral properties. Add some to your chicken soup.
2. Eggs – Offer vitamins A, D, B12 and protein. A vegie-loaded omelette ticks all the boxes.
3. Yoghurt – For natural probiotics plus plenty of protein. A soothing snack for a sore throat.
4. Carrots – A great source of beta carotene. And another super soup ingredient.
5. Berries – Packed with vitamin C and antioxidants. Keep some in the freezer for smoothies