• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Surviving a Head Cold while on the Low FODMAP Diet

Last updated on May 1st, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

We all know that feeling of dread that comes with an impending head cold… The stuffy nose, sinus headaches, congested chest and cough, fever, and a throat that feels like it is being attacked by razor blades. Colds are never pleasant but there are some tips you can use to manage these nasty symptoms while on the low FODMAP diet:

Watch Out For Sneaky FODMAPs In Medications

Step away from the cough mixture and throat lozenges! The last thing you need right now is a dodgy stomach and gastrointestinal distress. Liquid medications, like cough mixture, as well as throat lozenges often contain polyols (sorbitol, isomalt, mannitol, maltitol, and xylitol), honey or sometimes fructose, so check the labels carefully when choosing. Look for medications and lozenges that are sweetened with sucrose, glucose, dextrose, sucralose or other low FODMAP sweeteners instead.

Talk To Your Pharmacist

There are some over the counter medications and products that can help reduce your symptoms and make you feel more comfortable.

  • Paracetamol and ibuprofen can reduce fevers and pain from headaches or body aches (1,2).
  • Medications containing pseudoephedrine (this medication is restricted in some countries) or phenylephrine hydrochloride can help relieve blocked and runny noses (1).

SaveSave

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Vapour rubs (like Vicks Vapour Rub) containing menthol and eucalyptus oil can help decongest your stuffy nose (1,2). These can either be rubbed into your skin or added to a bowl of steaming hot water (you then breath in the steam to clear your airways).
  • Neti pots or sinus rinse bottles with saline or nasal saline drops can be used to rinse out your sinuses and reduce congestion (1,2).

Make sure you talk to your pharmacist about what is right for you. When taking medication follow packet directions & if symptoms persist please see your doctor.

Other Helpful Tips

  • Use a warm compress or facecloth placed over your sinuses to provide gentle relief and ease sinus headaches.
  • Gargle with warm salt water to help moisten and soothe your sore or scratchy throat (1,2).
  • Use an extra pillow under your head to elevate your head as you sleep to help relieve congested nasal passages.
  • Stay hydrated to help keep your throat moist and stop you getting dehydrated (1,2).
  • Rest and allow your body to heal (1,2).
  • Eat small meals often and nourish your body. Make sure you eat low FODMAP foods and avoid moderate to high FODMAP foods. Viruses can make our digestive system more sensitive, which can lower your FODMAP threshold limits. Eating low FODMAP foods while you are unwell will help limit digestive distress.

Low FODMAP Cold & Flu Recipes

Soothing Drinks

Homemade cold remedies like traditional lemon, honey and ginger teas are all high FODMAP. Try my soothing maple ginger and lemon hot drink instead.

SaveSave

SaveSave

Slow Cooked Chicken Soup

Homemade chicken soup is packed full of goodness. Ask a friend or family member to pop a batch on to cook in your slow cooker. Then enjoy some comforting hot soup.

Final Thoughts

Hopefully your cold will pass quickly with a combination of low FODMAP medication, nourishing food and rest. Just remember that if you are feeling concerned talk to your doctor or pharmacist about managing your symptoms. Get well soon!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. NHS Choices. Common cold – Treatment. NHS Choices. 2017-01-03. Retrieved from: http://www.nhs.uk/Conditions/Cold-common/Pages/Treatment.aspx. Retrieved on: 2017-01-03. (Archived by WebCite® at http://www.webcitation.org/6nFdg2VST)

2. Mayo Clinic. Cold remedies: What works, what doesn’t, what can’t hurt. Cold remedies: What works, what doesn’t, what can’t hurt. 2017-01-03. Retrieved from:http://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403?pg=2. Retrieved on: 2017-01-03. (Archived by WebCite® at http://www.webcitation.org/6nFe5fN8Y)

Photo Credit: ‘Hands Holding Hot Cup of Tea‘ by A. and I. Kruk licensed under Shutterstock Standard Image. Edited by A Little Bit Yummy.

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

764 13,168

Alana Scott

alittlebityummy

View

Jan 18

Open
You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
.
.
.
#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Chicken Soup

Low FODMAP Slow Cooker Chicken Soup

Dinner, Lunch
Low FODMAP Chicken Quinoa Meatballs with Teriyaki Sauce

Low FODMAP Chicken Quinoa Meatballs with Teriyaki Sauce

Snacks
Low FODMAP Chilli Coconut Crusted Fish

Low FODMAP Chilli Coconut Crusted Fish

Dinner
Low FODMAP Salami and Smoked Chicken Pizza

Low FODMAP Salami & Smoked Chicken Pizza

Dinner

Comments

  1. Jan says

    August 21, 2018 at 1:57 am

    Thank you I survived the head cold and luckily did all those suggestions of yours only slip up I ate baked beans won’t be doing that again in a hurry
    Regards
    Jan

    Reply
    • Alana ScottAlana Scott says

      August 23, 2018 at 8:38 pm

      Hi Jan,

      I’m glad to hear you survived your head cold. Bake beans, on the other hand, can be tricky to reintroduce. I hope you have better luck reintroducing some other high FODMAP foods.

      Reply
  2. Vonne says

    September 27, 2018 at 12:53 pm

    Lemon and Ginger tea is very refreshing for a head cold. I buy mine fro Aldi and add half a Stevia tablet to each cup.Beware of adding another sweetener, especially the polyols, like sorbitol and malitol, in fact anything ending in OL.. Twining also make a similar product.

    Reply
    • Alana ScottAlana Scott says

      September 27, 2018 at 9:51 pm

      Thanks for the great tip!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.