Ten Diet Tips to Help Heal Long COVID
Eat to Heal
- 1) Anti-inflammatory diet
- 2) How to make food taste good.
- 3) Eat enough.
- 4) Eat several times a day.
- 5) Eat protein chunks.
- Bonus: easy meals with 25-35 grams proteins.
- More on antinutrients
- 6) Consider supplements.
- 7) Stay hydrated.
- 8) Feed your gut.
- 9) Beware of fad diets.
- 10) No foods that cause allergic reaction.
- Food allergies and the immune system.
1) Follow an anti-inflammatory diet (click here for the details).
Too much inflammation is bad for healing. Many of the proposed causes of Long COVID are caused by or aggregated by excess inflammation. One way to reduce inflammation is to eat super foods that combat inflammation.
2) Add an extra oomph to your food if you have loss of sense of taste and/or smell.
You can do this at home by:
a) Adding extra strong and very fresh spices.
Check out your spice containers. How old are they? Do you even remember buying them? Did they come from your grandma? What about that jar of cinnamon in your kitchen drawer, the one that has just always been there and is advertising Y2K? It has likely lost most of its flavor. Replace it with new.
b) Adding sharp and bitter tastes like citrus, balsamic vinegar, apple cider vinegar, lime juice, lemon, citric acid etc.
If some dish needs some extra zoom add a acid based seasoning.
c) Incorporating strong umani flavors: try adding mushroom powders, fish sauces, seaweed, sharp cheeses, bone broths and/or nutritional yeast.
d) Making the food texture more interesting (tasteless and mushy is always a bad combination).
Try raw and cooked food together - like a sushi roll with cooked rice and raw veggies. By the way, sushi is great with cooked seafood. I don't eat raw fish but I love to make a sushi roll with cooked shrimp, raw vegetables and a tangy sauce. You don't have to add rice to your sushi roll.
Life tip: it is cheap to make your own sushi; if you have no energy to construct a sushi roll try a sushi bowl. Put all cut up ingredients in a bowl to eat.
e) Experiment with different food temperatures.
What about hot and cool together? Like a hot Mexican burrito with cool sour cream and sliced salted avocado.
f) Baby yourself.
If you have decreased appetite or a hard time motivating yourself to eat give yourself treats. If you are losing weight and don't need to do so please eat whatever you want!
The Five Senses; Taste by Henry Guillaume Schlesinger c1865.
3) Eat enough calories.
Plan for days you feel too crappy to make meals by having healthy snacks readily available. Simple snacks like fruit, cheese and meat, nuts and seeds, greek yogurt, olives, canned fish, dip fruit/vegetables in cottage cheese or yogurt dressings, boiled eggs, beef jerky, dark chocolate, protein shakes, etc. are easy to have available.
Food = ENERGY. Give your body the energy it needs to help you heal.
Grace Hudson A Kamaaina (child or person of the land: a Hawaiian-language term used to describe people from/born of Hawaii) c1901 oil on canvas.
4) Eat at least several times a day.
Food is fuel. You need to feed your mitochondria. If your body is having a hard time maintaining blood glucose levels it may need a small meal every 3-4 hours.
Listen to your body on when to eat; some people are OK with restricted hours of eating (intermediate fasting) and some are not. Some people need breakfast and some people are fine with not eating until dinner.
If you have metabolic disorders such as T2D it is usually better to eat 2-4 meals per day and not snack. This decreases your insulin levels.
George Elgar Hicks - The Barley Harvest c1859 oil on canvas.
 - The Barley Harvest.jpg)
Other ways to stabilize blood glucose (sugar):
a) Eat fiber before your meal. A review of 33 randomized controlled studies (1346 women and men) showed that soluble fiber reduces reduced fasting blood glucose, fasting blood insulin, HbA1c, and homeostasis model assessment-insulin resistance (HOMA-IR) (see discussion in Giuntini et al. 2022).
Soluble fiber is found in berries, beans, lentils, oats, barley, vegetables, fruits and seeds.
- Artichoke hearts: 14 gram fiber per cup.
- Beans and lentils: 15-18 grams fiber per cooked cup.
- Berries: around 7-8 grams of fiber a cup.
- Oats and barley: 5-6 grams of fiber per cooked cup.
b) Take a 10-15 minute walk after a meal. Brisk walking after a meal reduces the glucose peak after eating (Bellini et al. 2021). This is because your muscles use the glucose for energy.
c) Take a tablespoon of vinegar before a meal. Apple cider vinegar significantly reduces fasting plasma glucose, total cholesterol, and HbA1C concentrations (Hadi et al. 2021).
5) Eat a chunk of protein (25-35 grams) at each main meal.
This increases muscle growth and reduces sarcopenia, which is loss of muscle mass and strength.
Consuming 25-30 g of protein per meal stimulates muscle protein synthesis in people of all ages. This is especially important in senior and sick people. Old and ill people need more protein! Seniors have less ability to stimulate skeletal muscle protein synthesis in response to eating, insulin production, and exercise. Older people also have less muscle growth if 20 grams or less protein is consumed at one time (Paddon-Jones and Rasmussen 2009).
If you cannot stomach solid proteins try a protein shake or drink (homemade shake recipe here). Older people (97 people, age 50-75, 81% women) who had a protein enriched soup (24-30 grams protein) and 1 hour of exercise each day for 12 weeks had significantly improved physical performance, lipid profile, and dehydroepiandrosterone sulfate (DHEA-S) levels (a adrenal gland hormone) (Peng et al. 2024).
Protein supplements are extremely effective in groups who consume less than 1 gram of protein per kg body weight (this is about 0.45 grams of protein per 1 pound of body weight). So, a 150 lb person who eats less than 68 grams of protein would benefit from protein drinks or supplements (or just eating more protein in foods).
Physically active older adults (116 people, 67-73 years old, 82% men) who received a 31 gram milk protein supplement (Milk Protein Concentrate - MPC 80%) for 12 weeks showed an increase in lean body mass and a reduction in body fat when compared to active men who did not receive extra protein. Both groups had improved physical performance, more lean body mass, and decreased fat mass after training (Ten Haaf et al. 2019). Most of the fat loss and muscle gains were seen in the waist/trunk area - the area where most people like to lose weight!
Easy meals and foods with 25-35 grams of protein:
Meat dishes:
- One medium serving of meat, fish or poultry (5 oz of meat or poultry). One oz of beef, chicken, pork, fish, turkey or lamb has 7 grams protein; 1 oz seafood (crab, lobster, shrimp) has 6 grams protein. Add fresh or frozen vegetables.
- Sandwich with 2 pieces of bread (1 slice bread had 3-4 oz protein), 3 oz of meat and 1 oz of cheese (1 oz of hard cheese has 7 grams protein).
- 4 oz hamburger with 1 oz of hard cheese.
- Taco with 3 oz chopped meat and 2 oz cheese. Add chopped lettuce and other vegetables like onions and black olives.
Egg dishes:
- 5 boiled or scrambled eggs (1 egg has 6 grams of protein).
- 4 eggs plus 1 oz cheese (1 oz of hard cheese has 7 grams protein). Add onions, peppers, mushrooms, chopped olives or other toppings to make an omelet.
- 2 scrambled eggs with 2 ozs chopped meat and one oz cheese. Add toppings.
- Chefs salad with 1 boiled egg, 2 oz sliced meat, 2 oz hard cheese and choice of leafy greens plus other vegetables (vegetarian version: substitute 1/2 cup cottage cheese for meat).
Vegetarian and vegan meals:
- Why you should always cook your legumes and grains well.
- 1 3/4 cup cooked lentils (0.5 cups lentils has 9 grams of protein). Add spices while cooking and use in soup or a lentil burrito. Bonus protein: add amaranth or wild rice.
- Around 2 cups of beans or chickpeas has 24 grams protein (0.5 cup beans has 7-8 grams protein).
- I recommend using an instant pot cooker (steamer) for lentils, beans and rice. Make sure the beans and lentils are fully cooked - lentils should never be crunchy. For the consideration of global warming and those around you, please build up gradually to eating this amount of beans or lentils. Otherwise you will suffer from massive gas expansion.
- Combine 1/4 cup seitan with 1/2-3/4 cup of one or more of the following: lentils, beans, split peas, pea protein isolate and/or amaranth. Seitan is wheat protein (gluten) and has 17 grams of protein in 2 oz. However, seitan is low in the amino acid lysine (Reynaud et al. 2021). For best results you need your amino acids in proteins to be balanced. For balanced protein combine seitan with lentils, beans, split peas, pea protein isolate and amaranth.
- You can make your own seitan from wheat gluten flour (there are good recipes on the web). Do not go near seitan if you have celiac disease or gluten sensitivity.
- One flour tortilla (or 2 corn tortillas) filled with 1 cup refried beans and 2 oz cheese (0.5 cup refried beans has 6 grams protein; flour tortilla has 4 grams; each corn tortilla has around 2 grams of protein). Add vegetables and rice if desired.
- Vegan version: One flour tortilla (or 2 corn tortillas) filled with 1 cup refried beans, and 2 oz seitan (0.5 cup refried beans has 6 grams protein; flour tortilla has 4 grams; 2 oz seitan has 17 grams; each corn tortilla has around 2 grams of protein). Add vegetables and rice if desired.
- 1-2 cup cottage cheese (depending on type cottage cheese has 14-25 grams of protein per cup). Top with onions, black olives, bacon or cheese if you like.
- 5 ozs (a little over one cup) of sunflower seeds (1 oz sunflower seeds has 5 grams protein).
- 3 oz hemp seeds (a little over 1/2 cup). Hemp seeds are a complete source of protein (around 9 grams of protein per oz) and contains a balance of omega 3 and omega 6 fatty acids. For a great taste soak some combination of hemp seeds, rolled oats, and chia seeds in water overnight. Add scoops of this to your smoothie in the morning.
- 1 cup of water with 3 oz hemp seeds (27 grams protein). Add berries, fruit, and/or cocoa and blend for a hemp smoothie.
- 1 cup of milk with 1 scoop of whey protein powder (1 cup milk has 8 grams protein, whey protein powder has 18-20 grams protein per scoop). Add berries and/or cocoa powder to make smoothie. Can use plant proteins and milks if vegan. Can add fiber sources if desired.
- A smidgin over 1 cup plain Greek yogurt (plain Greek yogurt has 24 grams protein). Can top with berries or chopped fruit.
A word on soy: I am not a fan of soy due to its antinutritional factors (such as lectins) (Okedigba et al. 2025). If you want to consume soy please use naturally fermented soy products such as tempeh. Fermentation and boiling in water deactivate lectins. Soy products are a complete source of protein and can be combined with seitan or wheat products to make a better amino acid profile.
6) Consider trying out supplements if your diet is nutritionally lacking.
Healthy mitochondria require B-complex vitamins, magnesium, vitamin C, vitamin E, iron, zinc, selenium and omega-3 fatty acids (Du et al. 2016, Barrea et al. 2022).
William-Adolphe Bouguereau Thirst 1886.
 - Thirst.jpg)
7) Drink enough water.
Water helps all of your biochemical processes work. Mild dehydration can disrupt your mood and tank your ability to think. It can influence concentration, alertness and short-term memory (discussion in Popkin et al. 2010). In addition, being dehydrated can influence physical performance. Even slight dehydration reduces endurance, increases fatigue, and alters thermoregulatory capability (your ability to keep body temperature stable). It also reduces your motivation while increasing the perceived effort of the activity (discussion in Popkin et al. 2010).
8) Feed your gut bacteria with good fiber.
COVID-19 disrupts bacteria in the gut (Nguyen et al. 2023). People with Long COVID have reduced bacteria diversity and richness when compared to healthy individuals (Lui et al 2022, Wang et al. 2023). The bacteria population in those with Long COVID contained more conditional pathogens and opportunistic microorganisms than those in people without LC.
9) Watch out for overly restrictive diets or fad diets.
Your body needs fuel to heal not gimmicks.
Bonus Tip:
Antinutrients are common in cereals, grains, seeds, and legumes.
Legumes contain high amounts of antinutritional factors such as trypsin inhibitors (which inhibit amino acid absorption), amylase inhibitors, lectins, phytates, saponins, tannins and polyphenols. Some of these compounds are beneficial at low intake but harmful when too much is eaten.
Glucosinolates, which compete with iodine, are common in the cabbage family.
To reduce antinutritional factors:
Soak legumes 12 hours and toss the water. Add fresh water to cook. Antinutrients leech into the water.
Boiling and steaming food degrades most antinutritional factors. Cooking with water works well. Dry heat does not work as well and seems to increase some compounds while decreasing others (for more on what works see Faizal et al. 2023).
Cooking beans at a lower temperature is dangerous. Beans cooked in a slow cooker (crock pot) at 80°C (175 °F) had a 5-fold increase in phytohaemagglutinin toxicity. The slow cooked beans were more toxic than raw beans.
Fermenting legumes, grains and nuts decreases trypsin inhibitors, phytates, oxalates, and saponins significantly.
Trypsin inhibitors
Trypsin inhibitors inhibit the activity of trypsin, an enzyme in your body that helps break up proteins. Trypsin inhibitors are part of the plant defenses; they interfere with the digestive process of humans and animals who eat the plant. Eating too much of foods high in trypsin inhibitors reduces protein digestibility as well as nutrient absorption. It can cause failure to thrive.
Lectins
Lectins can bind to carbohydrates and glycolipids. To eliminate lectins boil legumes in water (canning is almost as good).
RAW foods high in lectins: kidney beans, soybeans, peanuts, whole grains, wheat germ, and potatoes. Lectin in raw beans can be toxic.
Raw red kidney beans contain phytohemagglutinin, which can cause red blood cells to clump together. Eating them raw or under cooked can cause extreme nausea, vomiting, and diarrhea. As few as 4-5 raw beans can make you sick.
Soybean contain lectins. To decrease lectin concentration either boil soybeans at 212°F (100°C) for at least 10 minutes or use fermented soy products (decreases lectins by 95%).
Cooking inactivates the type of lectin found in most grains.
Las Tortilleras women making tortillas, by Pierre-Frederic Lehnert c1836.
10) Do not eat foods that cause an allergic reaction.
I know, it sounds simple, but often people are not aware of their food allergies or may even crave allergenic foods. Allergenic foods will increase inflammation in your body.
Here are the Big 9 food allergies: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame. If you do not know what foods you are allergic to you may want to try an elimination diet.
Eating allergenic foods can trigger gastric disorders (stomach and/or intestine pain and upset). In a small study (15 men and women, 18 to 65 years old), people with eosinophilic gastritis or gastroenteritis completely eliminated their gut inflammation after a 6 week elemental formula diet (a total liquid diet with easily absorbed nutrients).
When the patients started eating their trigger foods again, their disease was reactivated. Basically the food allergies triggered immune system reactions in the stomach and small intestine. This caused pain, nausea, vomiting, feeling full too early, weight loss and diarrhea (Gonsalves et al. 2023).
Why do you crave foods that are harming you? There isn't a lot of research on this topic. One theory is that eating allergenic foods may cause your immune system to fire off endorphins. These chemicals create a temporary good feeling followed by a crash. This causes you to crave more of the food to recapture the endorphin rush.
Edgar Bundy (1862-1922) - Man Eating Lunch oil on canvas.
 - Man Eating Lunch oil on canvas.jpg)
Allergies or intolerances you or your doctor may not know to test for:
Alpha-gal syndrome: You may be intolerant to red meat. Alpha-gal syndrome and it is transmitted by the bite of a Lone Star tick (Texas is doing us dirty with that bug!). When the tick bites you it transfers a type of sugar called alpha-gal. In some people this can cause an allergic reaction reactions to red meat, like beef, pork, organ meats or lamb. People may become allergic to other animal proteins like dairy or gelatin.
Symptoms normally appear 2-6 hours after you eat the meat product and include hives, swelling of face or body parts, shortness of breath, stomach pain, vomiting and/or diarrhea. Some people report that their symptoms get less over time.
The CDC reports more than 110,000 suspected cases of alpha-gal syndrome between 2010-2022. The good news is that this allergy can fade away after 3-4 years in some people.
Latex food cross allergy: If you are allergic to latex you may have a cross allergy to some foods with similar proteins. These foods are called latex cross-reactive foods. Common food triggers are avocado, banana, chestnut, kiwi, passion fruit, plum, strawberry, apple, melon, potato, celery and tomato.
If eating a food makes your lips tingle it is likely an allergy!
If you have an allergy and you avoid the food for a few years you may be able to incorporate it back into your diet in a modest way. Do not try this with potentially fatal allergies like peanuts or seafood. Test any dangerous allergies under supervision of a doctor.
Food allergies are not always permanent
After several years of not consuming the food your body can forget or outgrow allergies. The immune system is dynamic and relies on immunological memory. Immunological memory is how the immune system recognizes and reacts to pathogens or allergens that it has encountered before. The memory is carried by antigen-specific memory T and B cells. This immune memory can decrease and fade over time.
Your body's immune system can also produce monoclonal antibodies against gut cytokines used to promote food intolerance (Manti et al. 2021). Monoclonal antibodies may be used to help treat food allergies in the future.
*Names and some minor identifying details in all stories in this website are changed to protect people's privacy
I'm not your doctor so this is not medical information. I'm just a person who would like to see you happy and healthy. If you have any questions or concerns about starting an exercise regiment, diet program, or supplements please consult a professional.
Blue Box of Science: Food allergies and the immune system
Science is not quite sure exactly why your body decides to become sensitized to a food. Here are different scenarios that may cause a food allergy:
1) You innocently eat the food and it offends your body for some unknown reason. Now you cannot eat it without your entire digestive tract exploding.
2) Your digestive system has damage that allows food to leak into the the body so your body believes the food is an invading enemy. This is commonly called a leaky gut and is caused by increased intestinal permeability. Intestinal inflammatory diseases as well as systemic diseases such as cancer, diabetes, chronic kidney dysfunction, and cardiovascular disease can cause a chronic increase of intestinal permeability (discussion in Camilleri 2019).
3) You get a cut or scrape on your skin and the food is rubbed or dripped into it; this triggers your body to classify the food proteins as a threat (discussion in Ellenbogen et al. 2018).
4) You are not exposed to the food at all before the allergy, but your body makes you allergenic for funsies (sadly I am not kidding on this one).
5) Your immune system gets over activated by something else, like a COVID-19 virus, and decides to take it out on the next innocent food you eat.
However it happens, when people become allergic to a food they produce food-specific immunoglobulin E (IgE) antibodies. Just like antibodies for viruses, these antibodies react when exposed to the specific food. IgE antibodies are just moonlighting when they cause allergies; their day job is to defend against parasites and venoms. Interestingly, there is evidence that IgE antibodies may help protect against potentially lethal doses of venom (Marichal et al. 2013).
Allergic reactions to foods are triggered by immune cell activation. When activated, specific immune cells; such as mask cells and basophils; release inflammatory chemicals in a process called degranulation (Valenta et al. 2015).
Exposure to foreign proteins in foods can also nudge allergen-specific helper T cells towards a type 2 (Th2) phenotype. Th2 immune responses cause the typical allergy symptoms which include inflammation, excess mucus, and activation of eosinophils leading to increased immune cell degranulation.
Degranulation is when the immune cell releases chemical mediators such as histamine, leukotrienes, and other cytokines. Histamine is responsible for increased vascular permeability (leaky blood vessels), smooth muscle constriction, and the dreaded mucus secretion and nose dripping everyone loves so much. The leukotrienes released; B4, C4, D4, and E4; can cause mast cells to be attracted to inflammation sites (chemotaxis), as well as inflammation and anaphylaxis (Kanagaratham et al. 2020).
This sudden release of chemicals causes a response in several areas of the body.
In the vascular system, there is dilation of blood vessels and increased plasma leak which results in hives, sudden swelling of tissues (angioedema) and hypovolemic shock - a life threatening condition due to losing fluid. The smooth muscles constrict causing bronchospasm, vomiting, and diarrhea. Additionally, the released chemicals bind to neuronal receptors triggering pain and itch. If multiple organ systems get involved, you can have systemic anaphylaxis which can be fatal.
Smoking used to be a cure all for hay fever! Catarrh, neuralgia & headache - no more! Cushman's Menthol Inhaler.
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