Welcome back to Just Curious, Strong Women’s weekly series exploring all the random health and fitness questions you’ve always wondered about but never got the answers to.

This week, we’re exploring whether cold and flu viruses can impact gut health, and what to do if you’re experiencing gastrointestinal symptoms alongside a runny nose or sore throat. 

Whether you’re faced with a headache, runny nose, raspy cough or a combination of all three, dealing with a cold or flu is never fun. 

As soon as you feel that first scratch in your throat, you know you’re staring down the barrel of a few days feeling utterly rubbish. Often, the only option is to load up on the paracetamol, get plenty of rest and ride it out.

But while most of the stereotypical cold and flu symptoms affect the nose, ears and throat, the virus that causes them – and the way our body reacts – can wreak havoc all over the body, including in our gut.

If you’ve ever experienced nausea while dealing with the sniffles or dealt with stomach pain and bloating while coughing, you might know what we’re talking about.

The question is: how exactly do the cold and flu viruses affect our gut health? And is there anything we can do to counteract their effects? We asked the experts. 

According to Dr Robin Clark, medical director at Bupa UK, research has shown that the flu can lead to changes within the gut microbiome – the bacteria that live in our gut.

“When you have a virus, like cold or flu, your body produces a substance called type I interferons (IFN-I) to help fight the infection,” he explains. “IFN-I can then alter your gut’s microbiome, as the substance creates an environment that favours the growth of some types of bacteria over others. This can lead to an imbalance in your gut’s microbiome.”

The presence of IFN-I can also have a knock-on effect on your gut’s immunity meaning you’re more likely to contract bacterial infections – like salmonella – when you’re already sick.

All of these changes in the gut can lead to additional symptoms, Dr Clark adds. “Symptoms can include bloating, excessive gas, pain, constipation, poor digestion and diarrhoea.” 

If you’ve got a cold or the flu but aren’t yet experiencing any gut-related symptoms, you can continue to support your gut how you normally would by eating plenty of fibre, managing your stress levels, getting enough sleep and staying hydrated. However, if you’re experiencing symptoms, or just feeling extra poorly, there are a few steps you can take to care for yourself.

1. Stay hydrated

This is especially important if you’ve been vomiting or sweating a lot. Dr Clark recommends using rehydration sachets to give yourself a boost, followed by plenty of water.

2. Wash your hands regularly

The last thing you want when you’re already fighting off a virus is to introduce more bacteria to the body. Washing your hands properly – for 20 seconds with warm, soapy water – will help to keep any nasty bugs at bay so your body can use its energy fighting your cold or flu.

3. Keep your diet plain

When your gut’s feeling unhappy, the last thing you want to do is give it lots of rich and/or acidic foods to digest. “Eat plain foods, like toast, crackers, rice and lean meats until you’re happy that you’re drinking enough and feeling better,” Dr Clark recommends.

4. Restore your gut microbiome

Once you’re feeling better, it’s time to give your gut microbiome a helping hand. Eating lots of wholegrains, fruits and vegetables is a great place to start.

If your symptoms don’t improve, it’s worth booking an appointment to see your GP.  

Images: Getty