5 Immune-Boosting Foods That Are Safe During Pregnancy (And Actually Work)

You wake up with a scratchy throat. Your nose is running. Your body aches in that unmistakable "I'm getting sick" way.

And then you remember: you're pregnant. Which means half the cold remedies in your medicine cabinet are off-limits.

Why Pregnancy Makes You More Vulnerable to Colds

Here's what most people don't realize—your immune system naturally suppresses during pregnancy. It's your body's way of protecting the baby (who is technically "foreign" tissue), but it also means you're more vulnerable to catching whatever's going around.

This is why that cold your partner shook off in three days might knock you out for a week. It's not in your head—it's biology.

The challenge? You can't just pop a decongestant and call it a day. Certain medications aren't safe during pregnancy, leaving you to tough it out with fewer tools in your toolkit.

But here's the good news: there are specific foods and drinks that can support your immune system, help you recover faster, and soothe those miserable symptoms - all while being completely safe for you and your baby.

5 Pregnancy-Safe Foods That Support Recovery

1. Bone Broth

Bone broth isn't just trendy—it's genuinely therapeutic when you're sick. It's packed with minerals like calcium, magnesium, and phosphorus, plus amino acids like glycine and proline that support immune function and gut health.

When you have a sore throat or feel too nauseous to eat much, bone broth is hydrating, easy to digest, and soothing. The warmth helps thin mucus and relieve congestion, while the nutrients give your body what it needs to heal.

How to use it: You can make bone broth from beef or chicken bones. Add onions, garlic, and ginger, cover with water, and simmer on low heat for at least 4-6 hours (or use a slow cooker overnight). Strain, add salt to taste, and sip throughout the day. You can also use it as a base for soups or cook grains in it for extra nutrition.

2. Ginger Tea

Ginger is a powerhouse when you're feeling under the weather. It has natural anti-inflammatory compounds that can reduce aches and pains, relieve congestion, and soothe a scratchy throat. It's also one of the few evidence-backed remedies for pregnancy nausea - which is helpful if you're dealing with both a cold and morning sickness.

How to use it: Slice fresh ginger (about a thumb-sized piece), steep it in hot water for 5-10 minutes, then add a squeeze of lemon and a spoonful of honey. You can drink this throughout the day. Ginger also works well added to soups, curries, and stir-fries if you want the benefits beyond tea.

3. Vitamin C-Rich Foods

Vitamin C is essential for keeping your immune cells functioning properly. While it won't prevent a cold, it can help reduce the severity and duration of symptoms. During pregnancy, your vitamin C needs increase slightly, so it's even more important to get enough through food.

Best sources: Bell peppers (especially red ones), broccoli, citrus fruits, kiwi, strawberries, and kohlrabi. Add a squeeze of lemon to your water or tea, toss bell peppers into scrambled eggs, or snack on orange slices. The key is getting vitamin C consistently throughout the day since your body doesn't store it.

4. Zinc-Rich Foods

Zinc plays a critical role in immune function and has been shown to shorten the duration of colds when consumed early in the illness. It helps your body produce and activate immune cells that fight off viruses.

Many pregnant women are marginally deficient in zinc, so upping your intake when you're sick is a smart move.

Best sources: Red meat, chicken, fish, chickpeas, pumpkin seeds, and cashews. Add pumpkin seeds to oatmeal or salads, include a serving of meat or fish with lunch and dinner, or snack on a handful of cashews.

5. Garlic

Garlic has been used medicinally for centuries, and for good reason. When you chop or crush garlic, it releases a compound called allicin, which has powerful antimicrobial and antiviral properties. Studies suggest that garlic can reduce the severity of cold symptoms and support immune function.

How to use it: Add fresh garlic to soups, broths, roasted vegetables, or sautéed greens. For a more concentrated dose, you can also make garlic tea: boil 3-4 cloves in water for 15 minutes, strain, and add honey and lemon. It's strong, but effective.

What to Do If You're Really Sick

These foods can absolutely help you feel better and support your recovery, but they're not a substitute for medical care.

If you're experiencing more than just the sniffles - especially if you have a fever, severe headache, difficulty breathing, or symptoms that aren't improving after a few days - it's important to get checked by your doctor or midwife.

When in doubt, there's no doubt: get checked out.

The Bottom Line

Getting sick during pregnancy is frustrating, especially when your usual go-to remedies aren't an option. But your body is capable of healing itself when you give it the right support.

Focus on hydration, rest, and nutrient-dense foods that fuel your immune system. Keep things simple. And remember - this too shall pass.

Your body is doing incredible work growing a baby. Give it the nourishment and care it needs to do both jobs well.

Want more practical nutrition support for pregnancy? Check out Mama Thrive, my 1:1 nutrition coaching program.