Homemade Remedies for Colds & Flu

Struggling to stay healthy? Kick that infection to the curb with 20+ Homemade Remedies for Colds & Flu (that really work!).

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.comIt’s that time of year again when everyone starts coming down with something. Ironically, as I write this, I’m struggling with some of the worst allergies I’ve had in a while. Oh the joys of living in the south, where something’s always blooming, no matter what time of year it is! 

Thankfully, other than my environmental allergies, my family doesn’t get sick that often. We help keep our immune systems strong by eating smart: saying no to refined sugar and processed foods, and upping the bone broth and other immune boosting foods when the weather gets cooler. 

If you’re wanting to head into the fall & winter months well prepared, here are some natural ways to combat unhealthy bacteria and viruses. Please note, you don’t have to wait until your sick to try these! Everything listed will not only help you heal, but will keep you healthy, as well.

Let’s start out with a list of herbs, spices, and natural foods with immune-boosting properties:

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.com


The bark of cinnamon holds unique healing abilities because of the essential oils found in it. It is a nutritional powerhouse and a powerful anti-bacterial. With antioxidant properties that protect cells from oxidative stress and free radicals, it is one of the most effective substances against Ecoli, and  Salmonella. It’s notable that true cinnamon, often labeled “Ceylon cinnamon,” has higher levels of antioxidants than the cinnamon commonly sold, cassia.

Citrus Fruits

All citrus holds high amounts of vitamin C, boosting your immune system and filling your body with antioxidants. They’re always a good addition to your diet! 


Also known as purple coneflower, echinacea stimulates the cells responsible for fighting infections, making our immune system more effective at attaching viruses and bacteria. Please note that echinacea also stimulates the Th1 system, so use with care if you have Th1 dominant Hashimoto’s. 


With amino acids, carotenoids, flavonoids, vitamins A & B and copious amounts of vitamin C (even more than oranges!), elderberries are an anti-viral, antibacterial, antioxidant and immune-boosting powerhouse. Their bioflavonoids are even capable of destroying the ability of cold and flu viruses to infect a cell!

When using elderberries, remember that most uncooked berries from this genus are poisonous. But the variety of elderberry that is usually used for health benefits is the only one considered to be non-toxic even when raw.

Some doctors suggest pregnant or nursing women should stay away from elderberries, but I’ve never experienced any negative effects from consuming them while either.  


Most of garlic’s health benefits come from the sulfur compound allicin, that is released when the cloves are chopped, crushed, or chewed. It’s known for it’s benefits in controlling bacterial and viral infections. Garlic is my go-to when I come down with anything viral, it’s an amazing natural antibiotic.


With anti-inflammatory benefits that rival those of NSAIDs, and gingerolwhich helps to lower the risk of infections


Full of vitamins and minerals (niacin, thiamine, pantothenic acid, riboflavin, vitamin C & B6, calcium, and iron, to name just a few), honey also has large amounts of friendly bacteria and is anti-fungal, and probiotic. Honey is also full of phenolic acids and flavoniods (antioxidants), which help eliminate free radicals. Generally speaking, the darker the honey, the higher the antioxidant levels.

Slippery Elm

The healthy benefits from slipper elm come mainly from its inner bark. This contains nutrients such as calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, vitamins B1, B2, B3, and vitamin C. It’s mostly used for its soothing properties. It’s interesting to note that in “the olden days” it was used as a mechanical irritant to abort fetuses, so I’d suggest staying away from it if you’re pregnant.


The healing power of this herb is relatively new to me. Its fresh leaves are packed with vitamins C, A, K & E, potassium, iron, calcium, manganese, magnesium, and selenium, and contains flavonoids, making it an antioxidant-rich option. It’s antibacterial capabilities are even said to combat E-coli, as well as other bacteria and fungi. Because of the relaxing effect thyme has on muscles, it’s helpful for relieving asthma, whooping cough, laryngitis, bronchitis and dry coughs.

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.comTeas & Drinks

Chen Pi (dried tangerine peel) Tea
Cinnamon Sore Throat Tea (pictured)
Cinnamon Thyme Tea
Elderberry Kefir
Fizzy Ginger Lemonade
Ginger & Scallion Tea
Ginger Thyme Tea (pictured)
Homemade Electrolyte Drink
The Hot Honeyed Lemon
Hot Garlic-Ginger Lemonade
Soothing Herbal Tea
Spicy Ginger Smoothie (pictured)
Vitamin C Herbal Tea

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.comTonics & Tinctures

Cold & Flu Busting Elixir (pictured)
DIY Echinacea Tincture (pictured)
Elderberry & Rose Hip Syrup
Elderberry Syrup
Elderberry Winter Tonic
Homemade Elderberry Syrup
Sage & Honey Cough Syrup (pictured)
Wintertime Power Shots


Beef Bone Broth (pictured)
Healing Chicken Alphabet Soup (make sure to use gluten-free pasta)
Healing Chicken, Garlic & Ginger Soup (pictured)
Thai Turkey Cold Busting Hot and Sour Egg Drop Soup (pictured)

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.comMisc.

Homemade Slippery Elm Cough Drops (pictured)
Honey Taffy for Coughs
Natural Cough Relief (pictured)
Flu Remedies for Kids (pictured)
The Cold Sock Treatment

Want to save these tips for later? Pin it!

20+ Homemade Remedies for Colds & Flu (that really work!). RaiasRecipes.com

Much thanks to these bloggers who contributed their recipes:

A Calculated Whisk
Attainable Sustainable
And Here We Are
Dr. Jean Layton
Farm Fresh Feasts
Kitchen Treaty
Life Currents
Natural Fit Foodie
Raising Generation Nourished
Recipes to Nourish
There’s A Cook In My Kitchen
Wicked Spatula



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