As cold and flu bugs circulate during the festive period, a leading nutritionist has pinpointed six key foods that could help bolster your body's defences. Rhiannon Lambert, a registered nutritionist and author of The Science of Nutrition, explains that while no single item is a magic bullet, certain nutrient-rich choices can play a significant role in supporting immune function.
Gut Health and Probiotic Power
Lambert emphasises that a substantial 70% of our immune system resides in the gut, making its health paramount. She recommends incorporating probiotic-rich foods to maintain a good bacterial balance. "Whilst yoghurt, kefir, or sauerkraut might not seem appealing when you're unwell, they are packed with live bacteria that support gut health," she stated. Other suggestions include miso and kimchi, which can be easily added to meals.
Antioxidants and Anti-Inflammatory Aids
Foods high in antioxidants are crucial for reducing oxidative stress and calming inflammation, both of which support the immune system. Lambert highlights a range of options, including blueberries, raspberries, oranges, spinach, broccoli, and carrots. Surprisingly, she also includes dark chocolate in this category. Green tea and nuts are equally valuable sources of these protective compounds.
Traditional Remedies with Proven Benefits
The nutritionist advocates for several traditional ingredients backed by research. Garlic, thanks to its allicin content, possesses antimicrobial properties that may help combat the bacteria and viruses behind colds and flu. Ginger, with its long history as a herbal remedy, is excellent for alleviating nausea and can be added to curries, soups, or teas.
While all honey can soothe a sore throat, Lambert points to Manuka honey as a distinct variety. Its unique antibacterial properties, derived from the nectar of the Manuka tree, have been researched for their potential to provide more effective relief from illness symptoms.
Finally, the herbal supplement echinacea is noted for its mild anti-inflammatory effects. Lambert suggests considering it at the very first signs of a cold, citing previous research that indicates it may help alleviate symptoms.
Lambert's advice, shared on 27 December 2025, offers a practical dietary strategy for navigating the winter illness season, focusing on whole foods already likely found in many UK kitchens.
