6 foods never to eat when you're sick

Being sick might be the perfect excuse for a sugar pick-me-up , but resist the chocolate urge. "Excess sugar can reduce the ability of white blood cells to fight off infection," explains nutritionist and Falling in Love with FoodF founder Zoe Bingley-Pullin. "While its good practice to avoid refined sugar including soft drink, lollies, biscuits and cakes most of the time, this is especially important when sick. Opt for fresh fruit rich in vitamins and minerals beneficial to immunity if seeking something sweet."

6 foods never to eat when you're sick

Heard that you should avoid dairy when you've got a cold? There might be some truth to it. "There is suggestion dairy including milk, yoghurt and cheese is mucus forming and best avoided when struck down with an upper respiratory infection including the common cold," says Zoe. "For some, dairy may not cause congestion concern so avoid only if a problem for you."

It's best not to aggravate your digestive system with things such as oily sauces and fried foods, says Zoe. [They] can speed up the rate at which foods passes through the gastrointestinal tract and therefore aggravate stomach upset especially diarrhoea. Stick to plain and light foods such as broth and steamed rice which will have a more calming effect."

Got an upset tummy and think upping your nutrient intake with juice is a good idea? Think again. "Citrus including fruit and juice is acidic and can irritate the stomach, which is exactly what you don’t need if you have an upset stomach," says Zoe. "Avoid citrus when feeling under the weather and stick to soothing foods like natural yoghurt and plain vegetable soups."

Coffee addicts take note: give the caffeine a miss when you're feeling under the weather. "Caffeine including coffee and energy drinks should be avoided because caffeine is a diuretic and has a dehydrating affect on the body," explains Zoe. "When sick, maintaining adequate hydration is critical."

"While we think spicy food such as chilli and wasabi is a great trick for clearing a blocked nose, it can actually trigger a runny nose and aggravate symptoms," explains Zoe. "When sick, hold off on the spice and instead enjoy foods such as pineapple and red apples, rich in natural compounds which breakdown histamine, a common cause of runny nose."