Dreading that looming head cold? The stuffy nose, sinus headaches, chest congestion, fever, and razor blade throat are no fun. Colds are never pleasant, but here are some tips to manage these symptoms while following a low bloat diet.

Beware of Hidden FODMAPS in Medications

Many cough mixtures contain ingredients that can upset your stomach. Watch out for medications and lozenges that contain polyols (sorbitol, isomalt, mannitol, maltitol, and xylitol), honey, or fructose. Also, carefully check labels and opt for those sweetened with sucrose, glucose, dextrose, sucralose, or other low bloat sweeteners instead.

Drink Tea - Lots of it! 

We've collected a few for you below:

Homemade lemon maple ginger tea – It’s a lovely low FODMAP alternative to traditional hot lemon and honey beverages.

Herbal tea – enjoy a warming mug of ginger tea, peppermint tea, or green tea. Not all herbal teas are low FODMAP – you can find a complete guide on low FODMAP tea options here.

Black tea – You can still enjoy Black tea on the low FODMAP diet, but how you brew it is important. Black tea can contain fructans – if you are in the first phase of the low FODMAP diet, you can enjoy weakly brewed black tea, or if you like it brewed strong – add a splash of your favourite low FODMAP milk to your tea after you remove the teabag. Also, remember to leave a few hours between each cup to avoid FODMAP stacking.

Hot chocolate – you can use hot chocolate powder and your favourite low FODMAP milk. Or, if you have the strength, you can melt some of your favourite chocolate instead of powder. 

Water – This isn't a tea, but staying hydrated is essential when you’re sick. Fill up your water bottle and take little sips throughout the day.

Soup (obviously)

We know you might not always have the energy to whip up a homemade chicken soup, and that's perfectly ok. This company have a couple of pre-made low FODMAP soup options that are delicious and easy to digest. 

Recovery Wishes

Hopefully, your cold will pass quickly with a mix of proper medication, nourishing food, and plenty of rest. If you're concerned, don't hesitate to consult your doctor or pharmacist about managing your symptoms. Get well soon!