Home Remedies for a Cold During Pregnancy: 8 Safe Natural Options

Stuffy nose, scratchy throat, zero energy — here’s how to feel human again without reaching for medicine you can’t take.

There’s a particular kind of misery that comes with catching a cold while you’re pregnant. You’re already tired in a way you’ve never been tired before, your body is doing a hundred things at once, and now you can’t even breathe through your nose at night. To make it worse, half the cold medicine in your bathroom cabinet is suddenly off-limits.

Take a breath, though — even if it’s a congested one. A cold won’t hurt your baby. It’s annoying, it’s draining, but it’s almost always harmless and it passes. And there’s plenty you can do to feel better in the meantime, using things you probably already have in your kitchen. Let’s walk through why colds hit harder during pregnancy, what genuinely helps, and the few warning signs that mean you should pick up the phone and call your doctor.

Why Colds Seem to Find You When You’re Pregnant

You’re not imagining it — you really are more likely to catch one now. Here’s the strange, clever reason why.

When you’re pregnant, your body deliberately turns down its own immune system. If it didn’t, your immune defenses might mistake your growing baby for an intruder and go on the attack. So your body eases off to keep your little one safe (1). It’s protective and completely normal.

The catch is that the same dialed-down immune system that shields your baby also leaves the door open for ordinary viruses — the ones behind colds and the flu. The good news buried in all this: the virus can’t reach your baby. You’ll feel every sniffle and ache, but your baby won’t.

A quick definition: immunosuppression simply means your immune system’s ability to fight off infections is temporarily reduced.

Key Takeaways

Your immune system naturally powers down during pregnancy to protect your baby, which is why colds show up more often.
Salt-water gargles and saline sprays are safe, no-fuss ways to clear a stuffy nose and soothe a sore throat.
Sleep is medicine — aim for 7 to 9 hours.
Warm fluids, ginger, and turmeric can take the edge off a cough and cold.
Skip the over-the-counter remedies unless your doctor says otherwise, especially in your first trimester.

What a Cold Actually Feels Like

You know it when you feel it, but for the record: the common cold is a contagious infection of your upper airways, caused by any one of more than 200 viruses. None of them leave you immune afterward, which is the frustrating reason you can catch cold after cold (2).

The usual lineup of symptoms looks like this:

A scratchy or sore throat (often the first sign)
A stuffy or runny nose
Sneezing
A nagging cough
Bone-deep tiredness
A mild fever, under 100°F

Most colds run their course in about a week to ten days. Here’s how to make those days more bearable.

8 Home Remedies Worth Trying

A quick word before you start: run anything new past your OB-GYN first. Pregnancy changes the rules, and it’s always worth a thirty-second check.

1. Drink More Than You Think You Need

It sounds almost too simple, but staying hydrated is one of the best things you can do. Fluids thin out the gunk clogging your sinuses and keep everything moving. Warm drinks especially seem to help — research has found they ease a runny nose, sore throat, the chills, fatigue, sneezing, and coughing all at once (3).

Aim for somewhere around 8 to 12 cups of warm or lukewarm fluids a day. That can be water, but it doesn’t have to be — broth counts, and so does any caffeine-free herbal tea your doctor’s given the okay.

2. Lean on Immune-Friendly Foods

Your immune system runs on nutrients, and a few in particular pull their weight when you’re sick. Vitamin C, vitamin D, and zinc have been linked to shorter, milder colds, while vitamins A and E, iron, and selenium quietly keep things running (4).

If you’re already taking a prenatal vitamin (and your OB-GYN approves), you’ve got a head start. Beyond that, just eat the colorful stuff — bell peppers, carrots, strawberries, mango, leafy greens, pumpkin seeds, asparagus. Your plate can do a lot of the work.

3. A Bowl of Chicken Soup

There’s a reason your grandmother swore by it — and it turns out she was onto something. Studies suggest chicken soup may calm some of the inflammation behind cold symptoms (5), and hot chicken soup in particular has been shown to clear nasal congestion better than other hot fluids (6).

Honestly, even setting the science aside, there’s something deeply comforting about a warm bowl of soup when you feel awful. It’s gentle on a raw throat, it’s easy to get down when nothing else appeals, and it ticks the hydration box too.

A mom I came across while researching this put it perfectly. While fighting a cold during her own pregnancy, she leaned hard on homemade broth: “Apparently there’s some truth to that ‘chicken soup for the soul’ thing, not to mention how soothing it can be on a sore throat,” she wrote, adding a little avocado, garlic, and celery to hers for good measure. Sometimes the old remedies stick around because they work.

4. Pineapple Juice with a Twist

Here’s one you might not have heard of. Pineapple contains a compound called bromelain, which has anti-inflammatory and mucus-loosening properties — meaning it may help with both a sore throat and stubborn congestion (7).

The traditional version is more than just juice. Pour yourself a cup of pineapple juice, stir in a tablespoon of honey, and add a pinch each of salt and black pepper. It sounds odd, but don’t knock it until you’ve tried it.

Another quick definition: a “mucolytic” is simply something that thins and loosens mucus so your airways clear more easily.

5. Ginger

Ginger has earned its spot in traditional medicine cabinets for centuries. Thanks to compounds called gingerols and shogaols, it’s anti-inflammatory, antiviral, and packed with antioxidants (8). Researchers are still pinning down exactly how it eases cold symptoms, but its long track record speaks for itself.

You’ve got options here. Chew on a small piece of fresh ginger with a little honey or a sprinkle of salt, or — my preference — simmer a few slices in a cup of water for a warming, throat-soothing tea.

6. Turmeric

If ginger has a sibling in the spice rack, it’s turmeric. Its star ingredient, curcumin, is antiviral, anti-inflammatory, and antioxidant all at once, and it may give your immune system a useful nudge while calming an irritated throat (9).

Two easy ways to use it: stir a teaspoon of turmeric and a pinch of black pepper (the pepper helps your body absorb it) into a warm glass of milk before bed. Or, if your throat’s the main problem, make a gargle from warm water with half a teaspoon each of salt and turmeric.

7. Rest — Real Rest

This is the remedy everyone knows and nobody wants to hear, but it matters more than any spice or juice. Skimp on sleep and your immune system takes the hit, leaving you more open to infection; get enough, and you give your body the fuel it needs to fight back (10).

Shoot for 7 to 9 hours. Easier said than done with a blocked nose, I know — so prop your head up with an extra pillow or two to help you breathe, and if you keep waking through the night, just go to bed earlier to make up the difference. Don’t think of it as being lazy. Think of it as getting better.

8. Gargle with Salt Water

Last but far from least, the humblest fix on this list. A simple salt-water gargle can ease a sore throat, and there’s research suggesting saline rinses and gargles may even shorten how long cold symptoms stick around — the runny nose, the sneezing, the cough (11).

It’s safe during pregnancy, it costs next to nothing, and it spares you from reaching for medication. As a bonus, salt water is good for your gums and teeth too, which matters more than usual right now (12). Warm water, half a teaspoon of salt, swish and gargle. That’s it.

After all that, remember: a cold clears up on its own. These remedies are about making the wait more comfortable. But there are a few moments when home care isn’t enough.

When to Call Your Doctor

Most of the time, a cold just needs patience. Reach out to your OB-GYN, though, if your symptoms drag on past 10 days or start getting worse instead of better.

And don’t wait at all if you notice any of these — they can signal the flu or something that needs proper attention:

A fever above 100.4°F
Shaking chills
Trouble breathing
Confusion
Dizziness
Vomiting

Trust your gut here. If something feels off, a quick call is always worth it.

What About Medicine?

I’ll be straight with you: your safe options are limited, and during the first trimester especially, you should steer clear of all medication unless your doctor specifically tells you otherwise (13). That said, here’s the general lay of the land.

Acetaminophen (Tylenol) is usually considered safe for aches and fever. Aspirin is not — avoid it.
Saline sprays and nasal strips are a safe bet for congestion, and a smarter choice than decongestants, which haven’t been well studied in pregnancy.
Some cough and antihistamine products may be fine, but treat them as a last resort and only with your doctor’s blessing — it’s often the other ingredients in those bottles that cause concern.

The honest takeaway? Since medicating during pregnancy is tricky, the best move is to avoid the cold in the first place.

How to Dodge the Next One

You can’t bubble-wrap yourself, but a few habits genuinely tilt the odds in your favor:

Wash your hands often, properly — soap, water, a full 20 seconds. Hand sanitizer works in a pinch.
Keep your hands away from your face.
Give sick friends and family a temporary wide berth.
Stay gently active; light, pregnancy-safe exercise gives your immune system a lift (14).
Eat well, sleep well. It’s the boring advice that actually works.

Frequently Asked Questions

Are essential oils safe for cold relief during pregnancy?
Some, like peppermint, lavender, and eucalyptus, can be used safely when they’re well diluted and used sparingly. Run it by your provider first, and stick to gentle methods like diffusion.

Can I do steam inhalation?
Be cautious. Steam can raise your body temperature, which isn’t ideal during pregnancy. If you want to try it for congestion, talk to your OB-GYN before you do.

Is a salt-water gargle really safe?
Yes — it’s one of the safest, most reliable remedies on this list for loosening mucus and soothing a sore throat.

Do flaxseeds with honey help?
They might. Flaxseeds bring omega-3s and anti-inflammatory properties to the table, so the combo may ease some symptoms — though this particular remedy hasn’t been put through clinical trials, so think of it as folk wisdom rather than proven fact.

The Bottom Line

A cold during pregnancy is common, almost always harmless to your baby, and the kind of thing that sorts itself out given a little time. Lean on the gentle stuff — fluids, ginger, turmeric, a good bowl of soup, salt-water gargles, and as much rest as you can steal. Wash your hands, eat your vegetables, and don’t be a hero about sleep. And whenever you’re unsure — about a remedy, a medicine, or a symptom that won’t quit — your OB-GYN is one phone call away. You’ve got this.

This article is for general informational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always check with your OB-GYN or a qualified healthcare provider about cold symptoms, remedies, or medications during pregnancy.

References

Mor, G., & Cardenas, I. The immune system in pregnancy: a unique complexity. American Journal of Reproductive Immunology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025805/
The Common Cold. StatPearls / NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7152197/
Sanu, A., & Eccles, R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. https://pubmed.ncbi.nlm.nih.gov/19145994/
Rondanelli, M., et al. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea. Evidence-Based Complementary and Alternative Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5949172/
Rennard, B. O., et al. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. https://pubmed.ncbi.nlm.nih.gov/11035691/
Saketkhoo, K., et al. Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance. Chest. https://pubmed.ncbi.nlm.nih.gov/359266/
Use of honey associated with Ananas comosus (Bromelin) in the treatment of acute irritative cough. Revista Paulista de Pediatria. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5176060/
Mashhadi, N. S., et al. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity. International Journal of Preventive Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
Moghadamtousi, S. Z., et al. A Review on Antibacterial, Antiviral, and Antifungal Activity of Curcumin. BioMed Research International. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4022204/
The relationship between duration and quality of sleep and upper respiratory tract infections: a systematic review. Family Practice. https://academic.oup.com/fampra/article/38/6/802/6276667
Ramalingam, S., et al. A pilot, open-labelled, randomised controlled trial of hypertonic saline nasal irrigation and gargling for the common cold. Scientific Reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6355924/
Naseem, M., et al. Oral health challenges in pregnant women. Journal of International Society of Preventive & Community Dentistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883753/
Erebara, A., et al. Treating the common cold during pregnancy. Canadian Family Physician. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2377219/
Physical activity and exercise during pregnancy. European Journal of Obstetrics & Gynecology and Reproductive Biology. https://www.researchgate.net/publication/259850263_Physical_activity_and_exercise_during_pregnancy

8 Safe Home Remedies for a Cold During Pregnancy That Actually Help

In This Article

Why Colds Seem to Find You When You’re Pregnant

Key Takeaways

What a Cold Actually Feels Like