Foods to avoid and take to tackle common health issues

Food can cure and aggravate common sicknesses but cautious dieting can help in no small way.

For a cold, avoid sugary drinks - cold generally results in low energy, and sugary drink can be tempting but that move can cause ­inflammation in the body, weakening the immune system, making it harder for white blood cells to fight the virus.

Therefore, keep yourself hydrated by drinking hot drinks or water, which will flush the toxins from your body. Fruit and vegetables will also provide the nutrients you need to boost your immune system and help get rid of the infection.

For a phlegmy cough; avoid milk as it increases the ­production of phlegm.

Instead drink water to thin out the mucus and help it to move more freely. Vitamin C has anti-inflammatory properties, so try eating citrus fruits, berries and leafy greens too. Omega-3 fatty acids also reduce inflammation so make sure you are eating plenty of oily fish and seeds.

For an upset stomach; avoid citrus fruits such as oranges and other citrus fruits are highly acidic and can aggravate the lining of the stomach, especially when you’re not feeling too well. Tomatoes and tomato-based sauces will most likely have the same effect as they are also very acidic. It is also good to avoid alcohol because it contains ­chemicals that are difficult to ­metabolise and will make your stomach even more unsettled.

Instead try bland foods, such as rice, crackers, baked chicken and toast, which are easy for the stomach to tolerate.

For migraines; avoid cured meats as Researchers in America have found that people who suffer from migraines have higher levels of a gut bacteria which processes nitrates. This means they are more ­sensitive to foods containing nitrates and this could trigger an attack.Nitrates are used to preserve bacon, sausages and other processed meats and occur naturally in leafy greens. Chocolate, red wine, coffee and fizzy drinks containing caffeine are also thought to trigger migraines in some people.

Instead consume foods rich in magnesium, such as almonds, pumpkin seeds, watermelon and cucumber and drink plenty of water which will aid the relaxation of blood vessels which eases pain as normal headaches can be caused by dehydration.

For a sore throat; avoid lemonade and grape juice which are highly acidic and ­irritating to throat. Raw fruits such as pineapple may have the same effect.

Instead try peppermint tea and honey is also known for its healing properties. Soft creamy foods, such as soups, yoghurt and mashed potato, are also soothing. Ripe bananas aren’t acidic, so if you’re craving fruit have one of these instead. 

For a fever; avoid alcohol as it dehydrates the body. If a fever has left you ­shivering and sweating in bed then you probably won’t feel much like drinking anyway – even if it is mild, it’s best to stay away from alcohol until you’ve recovered. Sugary foods such as sweets or chocolate will inhibit your immune system further.

Try fresh fruits that are rich in vitamin C and potassium-rich foods such as bananas and potatoes. Water-based soups are hydrating and soothing while proteins such as chicken, turkey and eggs will give your immune system the energy it needs.

For constipation, avoid: chocolate because it is high in sugar which is difficult for your bowels to process and it also contains caffeine which leads to dehydration, making your stools harder to pass.

To cure constipation, drink lots of fluids. Eat beans, lentils and wholegrains to get your system working as it should do.

For sickness; avoid: burgers and chips as they can trigger acid reflux and leave you feeling even worse than you did already.

Try ginger tea, ginger biscuits or adding some fresh ginger to your meals. Bland carbohydrates, such as toast and rice, or proteins such as turkey, are easy for the stomach to digest.

For diarrhea; avoid onions, beans, cabbage and broccoli.

For a cure, try banana, it is high in potassium. Stick to toast, crackers, boiled potatoes, oatmeal and other thick, bland foods for the first 24 hours, and make sure you drink regularly to replace the fluids you have lost.