Struggling to stay healthy? Kick that infection to the curb with over 20 natural home remedies for colds and flu (that really work!).

Struggling to stay healthy? Kick that infection to the curb with over 20 homemade remedies for colds and flu (that really work!). #colds #flu #homeremedies #naturalremedies #naturalhealth #healing #soup #tea

Cold and flu season.

It’s that time of year again when everyone starts coming down with something. Of course, down here in the south, there’s always something blooming, no matter what time of year it is, so allergy attacks can happen year-round.

But thankfully, other than 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. 

Time to boost the immune system.

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 you’re 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:


Herbs & spices that fight colds & flu.


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.

Click here for the cinnamon I use.


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. 

Click here for the echinacea I use.

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.

Click here for the slippery elm I use.


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.

Click here for the thyme I use.


Fruits & berries that fight colds & flu.

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! 


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.  

Click here for the elderberries I use.

honey, ginger, lemons

Roots & other things that fight colds & flu.


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 its 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.

Click here for the garlic I use.


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

Click here for the ground ginger I use.


A cousin to ginger, turmeric is a powerful antioxidant that has been used for thousands of years to heal the body due to its abundant content of curcuminoids. Turmeric boosts the immune system by combating oxidative stress and lowers inflammation in the body.

Digesting turmeric with a little black pepper helps your body absorb its nutrients best.

Click here for the turmeric I use.


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. When purchasing honey, it’s important to try and find local and raw, as well. Some honey is pasteurized, and this will deplete it of some of its natural health properties.

Click here for the honey I use.

Home Remedies for Colds & Flu

hot garlic ginger lemonade from recipes to nourish

Hot Garlic-Ginger Lemonade from Recipes to Nourish

Teas & Drinks

All-Natural Cold & Flu Buster – Support your immune system with this all-natural cold and flu buster. We all need a little support during the busy holiday season. This is the first thing I turn to when I feel a little ick coming on.

Anti-Inflammatory Golden Milk – Nourish your immune system while you warm yourself up with this easy, homemade anti-inflammatory golden milk! It’s perfectly safe for paleo and GAPS diets.

Cinnamon Sore Throat Tea – It’s time to say goodbye to sore throats and feel better with cinnamon sore throat tea! This tasty remedy is the perfect way to feel better soon.

Herbal Immune-Boosting Sore Throat Tea – Kick that cough, cold, or sore throat to the curb with this easy, immune-boosting sore throat tea! Made with nourishing herbs, it’s naturally packed with the vitamins and minerals your body needs while fighting a sore throat.

Cinnamon Thyme Tea – Immune-boosting cinnamon thyme tea is a delicious, flavorful, natural remedy that helps support the immune system, soothes sore throats and so much more.

Probiotic Elderberry Kefir – Elderberry kefir is a healthy healing probiotic drink packed with the immune boosting vitamins of elderberries.

Mineral-Rich Electrolyte Smoothie – Need a delicious way to replenish your body’s resources during the hot summer months? This delicious, paleo mineral-rich electrolyte smoothie will do the job!

Fizzy Ginger Lemonade – There’s nothing quite as refreshing as a cool glass of lemonade. Relax and recharge with this delicious, health-infused drink.

Ginger Thyme Tea – This caffeine-free ginger thyme tea is easy to make at home and perfect for when you’re feeling under the weather.

golden milk

Anti-Inflammatory Golden Milk from Raia’s Recipes

Strawberry Ginger Switchel – This healthy, hydrating strawberry ginger switchel is so refreshing and the best drink on a hot day! It’s so easy to make, naturally sweetened, full of electrolytes, non-alcoholic and easily fermented with apple cider vinegar.

Healing Elderflower Tea – Refresh and nourish yourself with this easy and delicious honey elderflower tea! With only a few ingredients that are packed with nutrition, you’ll love sipping on this lovely tea.

Honey Ginger Allergy Relief Tea – Allergies making you miserable? Find relief and healing with this easy, homemade honey ginger tea and get 5 tips for minimizing the effects of allergies.

Hot Garlic-Ginger Lemonade – This a wonderful, warming, natural remedy that helps support the immune system. Perfect drink for the colder months. 

Anti-Inflammatory Mixed Berry Switchel – When you’re needing a nourishing refreshing drink reach for this easy, anti-inflammatory mixed berry switchel! It’s paleo, GAPS-friendly, and refined sugar-free. 

Immune-Boosting Citrus Ginger Smoothie – Boost your immune system with this nutritious smoothie rich in vitamin C and antioxidants. Sweet citrus fruits are blended with carrots, ginger, turmeric, and a bit of coconut oil for healthy fats. Add in additional whole foods vitamin C for an extra boost.  

Get Through the Flu Tea – Stay hydrated and nourished when you or your family come down with the flu. This anti-inflammatory, immune-boosting, mineral-rich Get Through The Flu Herbal Tea is exactly what sick bodies need. With the benefits of nettle, cinnamon, ginger, and turmeric, it helps your body heal naturally. 

Immune Boosting Elderberry Tea – When you’re looking to strengthen your system or fight off a cold, try this do-it-yourself immune boosting elderberry tea with all natural warming ingredients.

Lemon Turmeric Ginger Tea – This lemon turmeric ginger tea has so many health benefits that you should be drinking it every morning.

Spicy Ginger Smoothie – Warning: Not for wimps! This bold smoothie can’t wait to kick the crap out of your cold.

Elderberry Syrup in the Instant Pot from Raia's Recipes

Elderberry Syrup in the Instant Pot from Raia’s Recipes

Tonics & Tinctures

Cold & Flu Busting Elixir – This immune boosting elixir is one of the best home remedies for cold and flu. Step away from the NyQuil there’s a better (more natural) way.

Elderberry Syrup in the Instant Pot – Elderberry syrup in the Instant Pot is the way to go if you love making your own elderberry syrup. It saves money, time, and helps keep your immune system safe from viruses!

Easy Immune Support Tincture – Never made a tincture before? This easy immune support tincture is a great place to start! And your immune system will thank you…

Elder Flower Infusion – An amazing healing infusion ‘solo’ or with other helpers added in.

Elderberry & Rose Hip Syrup – Immune-boosting elderberry rosehip syrup is a powerful natural remedy for supporting the immune system. You’re going to want to have this on hand for back to school and the colder months!

Elderberry Syrup – Known for it’s virus fighting capabilities, elderberry syrup packs a powerful punch to the cold and flu! And it is so easy to make your own!

Herbal Infusion for Fevers & Flu – This herbal infusion for fevers and flu is traditional herbalism at its best and always in my winter medicine cabinet!

Ginger, Honey & Citrus Elixir – You can make this natural remedy as is or you can upgrade it with other ingredients, which can be very beneficial. 

Homemade Cough Syrup – A combination of elderflowers, thyme, and linden makes this homemade cough syrup a potent natural remedy that eases cough and sore throat.

Homemade Elderberry Syrup – Elderberry syrup has long been known for its medicinal benefits, but many of the syrups on the market are rather expensive and contain unnecessary additives. You can still benefit from this traditional remedy, save your wallet, and make it even healthier by making your own!

Wintertime Power Shots – When the throat tickles and nose sniffles begin, I’m glad to have this home remedy at hand. Easy to make with just four ingredients, this sore throat soother may not cure the common cold, but it makes it a bit easier to endure.

keto chicken soup

Paleo Chicken Noodle Soup from Wholesome Yum


Beef Bone Broth – Homemade beef bone broth is nutrient-dense, easy to digest and inexpensive to create at home so why not make your own?  

Nourishing Gluten-Free Chicken Noodle Soup – Nourishing and full of detoxifying properties, this gluten-free chicken noodle soup is made easily with just 8 ingredients. Make this grain-free (paleo, keto, low-carb) and use vegetable noodles.

Cream of Chicken Soup – This one-pot keto cream of chicken soup is rich, creamy, and bursting with flavor! Hearty enough to be served as a main course, this satisfying low-carb soup is sure to warm you up on a chilly day.

Grandma’s Gluten-Free Homemade Chicken Soup – This homemade chicken soup is a must to make during cold and flu season. My Grandma’s chicken soup from scratch is the ultimate comfort food, and it is absolutely delicious. All you need is one pot and some simple ingredients to make this incredible chicken soup recipe.

Low-Carb Chicken Noodle Soup – Who doesn’t love a big bowl of soup on cold winter day? This keto-friendly recipe is made with bone broth, veggies, and zucchini noodles. It’s the perfect dish to warm you up during a cold.

Immune-Boosting Chicken Broth Seaweed Egg Drop Soup – There is nothing but goodness in this chicken broth seaweed egg drop soup. Everyone who has tried couldn’t get enough of it. Best of all, this nourishing soup is immune-boosting and gut-healing.

Paleo Chicken Noodle Soup – You’ll love this low-carb keto chicken soup! It’s easy to make with simple ingredients and tastes like comfort in a bowl.

Thai Turkey Cold Busting Hot and Sour Egg Drop Soup – Fight colds with this hot and sour Thai-seasoned turkey, carrot, and egg drop soup.

Healing Ginger Lemon Gummies from Raia's Recipes

Healing Ginger Lemon Gummies from Raia’s Recipes

Miscellaneous remedies for colds & flu

Cold & Flu Fighting Formula – There are 100’s of formula ideas for whenever you have a cold or the flu. This formula has worked well for many years.

Honey Fermented Garlic – Honey fermented garlic can be used to combat cold and flu in the winter season or simply as a condiment to add a honey garlic flavor to any dish.

DIY Cold Care Capsules – These are most effective, as many remedies are, if you can have them on hand and ready to take at the first sign of an ‘invader’.

Homemade Saline Wash – Struggling with sinus issues? This homemade saline nasal spray is just what you need. Neti Pots and saline sprays are a great way to treat sinus issues, and this homemade saline wash will save you money and leave out any unnecessary ingredients.

Healing Ginger Lemon Gummies – These healing ginger lemon gummies are a fun way to nourish kids and parents alike! With only a few simple ingredients, they’re safe for paleo and GAPS diets, with options making them GAPS Intro friendly and low-carb, too!

How & When to Use A Steam Tent – This post shares the different times in one’s health journey when steam tents are helpful, and what conditions they aid. For both kids and adults, steam tents work well.

Flu Remedies for Kids – Here are 8 natural home remedies you can use to help your children through the flu.

5 Steps You Can Take to Heal Your Gut – Allergies, digestive issues, chronic health problems got you down? Here are 5 steps you can take to heal your gut, along with recipes to help you on your way.

Struggling to stay healthy? Kick that infection to the curb with over 20 homemade remedies for colds and flu (that really work!). #colds #flu #homeremedies #naturalremedies #naturalhealth #healing #soup #tea