If you’re a fan of spicy foods, you know they definitely have an effect on your body. You may break out into a sweat after downing a hot pepper or feel like you’ve set off the smoke alarms in your mouth after a bowl of zesty chili. But do these fiery foods have any effect on illnesses like the flu?
Surprisingly, the answer is yes. Spicy foods don’t cure or “kill” the flu, but if you’re sick, eating them can sometimes help relieve some of your symptoms. Here, Kristine Gedroic, MD, medical director of the Gedroic Medical Institute and author of A Nation of Unwell: What’s Gone Wrong? explains the effects spicy foods can have on your body if you’re experiencing flu symptoms.
Cayenne Pepper for Congestion and Cough
Capsaicin, the active compound in chili peppers, can help relieve sinus congestion. One study published in July 2020 found that intranasal capsaicin — which is a fancy way of saying capsaicin-based nasal spray — can help improve symptoms of nonallergic rhinitis (a condition that causes chronic nasal congestion). Note: Please do not try making and using homemade hot pepper nasal sprays. Additional research published in September 2024 also found that oral capsaicin pills helped improve chronic cough.
However, more studies may still be needed to determine the effectiveness of this treatment. In the meantime, if you’re experiencing chronic nasal congestion or cough and are interested in trying capsaicin treatment to remedy your symptoms, talk to your healthcare provider to see if it’s right for you.
Horseradish for Sinus Relief
But other foods may also be helpful for flu-like symptoms. “Horseradish is beneficial for relieving sinus congestion,” Dr. Gedroic says.
If you’ve ever eaten wasabi or horseradish on steak, you may have already experienced these sinus-clearing benefits, she explains. Your eyes may have watered, and you may have felt your sinuses “burn.” But afterward, your sinuses likely felt clearer, and you may even have had to blow your nose.
However, don’t eat horseradish when you’re sick without talking to your healthcare provider. Horseradish can be intense and isn’t always the best option for everyone.
Garlic to Strengthen the Immune System
Garlic is a common and flavorful spice that you might be adding to your meals all the time. Research published in July 2020 shows that garlic may help boost your immune system and reduce inflammation. And a study published in October 2020 also shows evidence that garlic can specifically be beneficial in fighting off viral infections like the flu or helping prevent them altogether. However, more research may be needed to confirm the effectiveness of garlic as an antiviral therapy for larger populations.
If you opt to eat raw garlic, Gedroic notes that, in order to gain the full benefits, you should crush or cut the garlic and let it sit for about 10 to 15 minutes before eating it. This releases a compound called alliinase, which has antioxidant and anti-inflammatory properties that help boost your immune system.
What to Eat With the Flu — and What to Avoid
While spicy food may benefit some, these flavors aren’t for everyone. If you don’t like spicy food or if it upsets your stomach, it’s best not to eat it, no matter the reported health benefits. If you have any gastrointestinal symptoms, including nausea, upset stomach, or vomiting, spicy foods can actually make these symptoms worse, according to Cleveland Clinic.
Instead, there are a variety of other remedies you can try to help improve your flu symptoms, such as sticking with clear broths or eating bland, solid fluids. It’s also important to stay hydrated and drink plenty of fluids like water or electrolyte drinks.
During your recovery, Gedroic also says it’s important to avoid sugary foods, particularly processed sugar. “Sugar depresses the immune system,” she says, meaning the immune system can’t properly do its job to fight infection. If you’re craving something sweet while you’re sick, choose fresh fruit instead.
And sometimes what your body really needs when it’s sick is to slow down and stick to the basics. So make sure you eat foods that suit your body, keep yourself hydrated, and get plenty of rest. Generally, these self-care tips can help your symptoms go away in a few days. However, if you’re experiencing prolonged or worsening symptoms, call your healthcare provider. They can offer additional treatment options that help you feel better.
