Cold and flu season is here, and it’s hitting hard this year. If your circle is anything like mine, sniffles and sneezes seem to be everywhere. That’s why I feel like I must share my go-to cold-fighting tips along with a curated list of some of the best-researched antibacterial and anti-inflammatory foods to stock in your kitchen.
These foods not only help support your immune system but also provide the natural boost your body needs to fend off seasonal bugs. Think of them as your kitchen’s “medicine cabinet” for the colder months.
My Go-To Comfort Soup for When I Feel Blah
When I start feeling under the weather, my favorite remedy is a warm, light, yet nourishing soup. Here’s what goes into it:
- A generous handful of fresh cilantro, scallions, and mint
- Fresh ginger and a touch of fresh garlic. I “puree” garlic using my Microplane zester to avoid big spicy chunks in my soup and activate the compound allicin. Allicin is The thing for which we love garlic (besides it’s awesome flavor). It provides antibacterial, antiviral, anti-inflammatory, blood sugar balancing, and cardiovascular benefits. Yay!
- Real bone broth (the kind that jiggles like Jell-O once thawed—I’m usually lazy to cook it from scratch so I grab mine from the frozen section at Whole Foods).
This combination feels like a hug in a bowl, soothing and satisfying. To top it off, I often follow up with a turmeric shot—and yes, I’ve perfected a recipe that actually tastes good (you can grab my e-cookbook “Soothing Recipes for Cold and Flu Season” for this and 20 other immune-boosting recipes).
Beyond the Basics: Lesser-Known Antibacterial and Anti-Inflammatory Foods
You’ve probably heard about the antibacterial and anti-Inflammatory benefits of garlic and ginger, but let’s dive into some lesser-known foods that are just as well researched and protective against bacteria, inflammation, and viruses.
1. Coconut
Whether it’s fresh chunks, virgin coconut oil, or coconut milk, this tropical powerhouse is rich in antimicrobial and anti-inflammatory compounds like caprylic and lauric acids. Add it to smoothies, curries, or even enjoy it as a snack. Pro tip: Gargle with saltwater, then rinse your mouth with coconut oil (better known as “oil pulling”) to further reduce pathogen count in your oral cavity.
2. Oregano
While oregano oil is a potent herbal antibiotic (and should only be used under guidance), both dried and fresh oregano offer mild antibacterial effects. Sprinkle it onto soups, salads, or roasted veggies for a flavorful and medicinal boost.
3. Watercress
This underappreciated leafy green is a top source of glucosinolates—compounds that can be converted into antibacterial, antifungal, and anti-inflammatory gold in your body. Toss it into salads or blend it into smoothies.
4. All Alliums
Garlic, onion, leeks, scallions, chives, shallots and more. Fresh garlic is the most potent of the bunch, but incorporating a variety of alliums into your meals is a great way to optimize your intake of allicin – the main health-boosting compound of alliums.
5. Pumpkin Seeds and Pumpkin Seed Oil
These little seeds are rich in zinc, which plays a crucial role in immune function. Pumpkin seed oil, with its anti-inflammatory properties, is a versatile ingredient for dressings or drizzles.
6. Extra Virgin Olive Oil
High-quality olive oil is packed with polyphenols, which have potent anti-inflammatory effects. A simple test of its quality is the “cough test”—if it tingles the back of your throat, it’s loaded with beneficial compounds. (Three coughs are the gold standard!)
7. Turmeric
This golden spice is a classic for a reason. Use it the same way you use ginger—add it fresh to meals or steep it as tea. Pro tip: Store fresh turmeric in the freezer to extend its shelf life.
8. Ginger
Whether added fresh to recipes or steeped as a tea, ginger is a warming, anti-inflammatory superstar that can soothe your throat and clear congestion.
9. Seaweeds
From Nori sheets to dried seaweed seasonings like dulse or Gomasio, seaweeds are packed with minerals and immune-supporting properties. They also add a unique umami flavor to your dishes.
10. Medicinal Mushrooms
Reishi, Lion’s Mane, turkey tail, and other medicinal mushrooms are revered for their immune-boosting and anti-inflammatory benefits. Enjoy them as teas, powders, or extracts—or cook with fresh varieties if available.
Keep in mind that inflammation is an important part of the healing process, but we don’t want too much of it. Check out my article “What is inflammation and how to eat to avoid it” for a list of anti-inflammatory foods and a deeper dive into the topic of inflammation.
Final Thoughts on Antibacterial and Anti-Inflammatory Foods
Many foods have amazing benefits, some of which directly (and indirectly) support your immune system, and provide your body with nutrients it needs to restore the internal balance and fight off the *micro* invaders. By adding these foods to your daily meals you can give your body the support it needs to stay strong and resilient.
