What to Eat When You Have a Cold

📅 June 25, 2026 | ⏱️ 6 min read | ✍️ ChooseMy.Food Team

When you're sick, the last thing you want to do is cook. Fortunately, some of the best foods for cold and flu recovery happen to come from restaurant kitchens — and ordering delivery from the right spots can genuinely help you feel better faster.

Why Chicken Soup Actually Works

Chicken noodle soup is science-backed, not just comfort. Studies show it temporarily reduces upper respiratory symptoms by inhibiting neutrophil migration. The steam clears congestion, hot liquid soothes a sore throat, and the nutrients support immune function. Any restaurant that serves chicken noodle soup is worth ordering from when you're sick.

Best Restaurant Foods for Colds

Pho (Vietnamese Beef Noodle Soup)

Pho is arguably the best sick food available for delivery. The aromatic broth (simmered with star anise, cinnamon, ginger, and charred onion) is deeply restorative. The fresh ginger has anti-inflammatory properties. The chili and sriracha add heat that clears congestion. Order a large pho and sip the broth slowly — it's hydrating, warming, and genuinely medicinal.

Ramen

Rich tonkotsu or miso ramen provides warmth, protein, and umami that feels deeply restorative when you're under the weather. The richness of pork bone broth or miso provides sustained energy without taxing your digestion.

Tom Yum Soup

Thai tom yum soup is exceptional when sick — lemongrass has antimicrobial properties, galangal is anti-inflammatory, the spice opens nasal passages, and the broth hydrates. Spicy tom yum with shrimp delivers heat that provides immediate congestion relief.

Congee (Rice Porridge)

Chinese congee — rice slow-cooked in broth until it breaks down into a silky porridge — is one of Asia's most traditional sick foods. It's gentle on digestion, incredibly hydrating, and deeply comforting. Chinese restaurants that serve dim sum often have congee on their menu.

Ginger-Heavy Foods

Fresh ginger has documented anti-nausea and anti-inflammatory effects. Thai restaurants (tom kha soup), Japanese restaurants (miso soup with ginger), and Indian restaurants (ginger chai, ginger-spiced dishes) all offer ginger-forward options that support recovery.

Honey and Lemon Based Foods

Hot tea with honey and lemon is a classic for a reason — honey coats a sore throat and has antimicrobial properties. Some restaurants and cafes offer hot honey drinks, golden lattes (turmeric milk), or warm lemonade that serve the same purpose.

What to Avoid When Sick

• Alcohol: Dehydrates and suppresses immune function
• Dairy (if congested): Can thicken mucus in some people
• Fried, greasy food: Harder to digest when your body needs energy for fighting illness
• Caffeine in excess: Dehydrating
• Sugar-heavy foods: Can briefly suppress immune response

Ordering Delivery When Sick

Use our restaurant picker set to your current location and filter for Vietnamese (pho), Japanese (ramen, congee), or Thai (tom yum) restaurants that deliver. Most delivery apps allow you to filter by dish type — search specifically for "pho," "ramen," or "soup" to find the best options.

FAQ

Is pho or chicken soup better when sick?

Both are excellent. Pho wins on flavor complexity and the anti-inflammatory ginger content. Chicken noodle soup is more widely available. If you can order pho for delivery, it's worth prioritizing when sick.

Can you go to a restaurant when you have a cold?

Out of consideration for restaurant staff and other diners, it's better to order delivery when actively sick. Once symptoms are resolving (no fever, 48+ hours after peak symptoms), dining out is generally acceptable with normal hygiene practices.