A dietitian has explained how food and healthy routines can help people avoid coughs, colds, flu, Covid and other viruses this winter. Registered Dietitian Nichola Ludlam-Raine said that while exposure to a virus cannot be controlled, staying healthy will help people avoid becoming infected.
Nichola said: “There isn't a magic ingredient that stops you getting ill, but eating well, sleeping adequately and supporting gut health with a varied, fibre-rich diet are sensible foundations. And right now, the baobab fruit is the buzzword amongst nutrition experts, thanks to its naturally high fibre content and wider nutritional benefits.”
Fibre intake and gut health awareness
While most people actively try to get enough vitamin C in their everyday diet, and 29% make protein a priority, only one in four make sure they are getting enough fibre. There is also confusion around the connection between gut and immune health, with more than one in five either unaware or unsure that the gut plays a role in supporting the body's immune system.
Baobab is in similarly unfamiliar territory, with 58% saying they have never heard of the African superfruit. The fruit is loaded with fibre, vitamin C and micronutrients that release steady energy.
Five essentials to ward off coughs and colds
Nichola shared five things that are essential to ward off coughs and colds this winter.
Feed your gut - Getting a fibre hit first thing is a great way to start the day. Especially during autumn and winter, making sure you hit your fibre intake is necessary as fibre feeds good gut bacteria and supports your body’s overall immune system. Most adults in the UK are advised to aim for around 30g of fibre a day, yet many fall short. Variety is important too, and if you’re struggling to think of creative ways to up the intake, the baobab fruit is the buzzword amongst nutrition experts at the moment. It has seven times more fibre than oats. Baobab can now be bought in powder form from brands like UNROOTED in sachets that can be sprinkled on favourite breakfasts or added to smoothies.
Don’t let sleep become the health traitor - When life gets busy, sleep is often the first thing squeezed out. A regular bedtime and enough rest are more useful foundations than relying on a miracle winter ‘immune booster’ - so save your money, stop the late-night doom-scrolling, and prioritise sleep. Diet and sleep may also be linked. Some research has found that diets higher in fibre are associated with better sleep quality, while diets higher in saturated fat and sugar have been associated with poorer sleep. Rather than focusing on one nutrient though, aim for an overall balanced, fibre-rich diet. Most adults should get around 7–9 hours of sleep a night.
Vitamin C, vitamin D and recovery
Stop treating orange juice as your only source of vitamin C - Vitamin C contributes to the normal function of the immune system, but more isn't necessarily better. Adults need around 40mg a day in the UK, which most people can obtain through a varied diet. Good sources include peppers, broccoli, berries, citrus fruits and potatoes. Taking a large dose of vitamin C when you feel a cold coming on isn't a magic cure. Instead, concentrate on regularly including vitamin C-rich foods in your diet - for example adding berries to breakfast, peppers to sandwiches or salads, broccoli alongside dinner or choosing fruit as a snack.
Remember vitamin D when the clocks change - In the UK, people are advised to consider taking a daily 10 microgram vitamin D supplement during autumn and winter because sunlight isn't strong enough for the skin to make sufficient amounts at this time of year. Vitamin D contributes to normal immune function and is also important for maintaining normal bones and muscles. Some can be obtained from foods including oily fish, egg yolks and fortified foods, but it's difficult to get enough from food alone, which is why supplementation is recommended during the autumn and winter months.
If a cold does hit, keep it simple - There's no particular food that will cure a cold. Prioritise rest, drink enough fluids and eat what you can manage, aiming for your usual balanced diet where possible. Warm drinks, soups and other fluid-rich foods can be particularly appealing when you're feeling under the weather. Don't feel you have to “push through”. Rest and sleep are important when you're unwell, so give your body time to recover rather than relying on supplements or so-called immune-boosting foods.
