IS 'FIRE CIDER' THE SECRET TO STAYING HEALTHY THIS COLD AND FLU SEASON?

Medically reviewed by Suzanne Fisher, RD

Key Takeaways

• Fire cider blends garlic, turmeric, and apple cider vinegar, but it won't magically prevent cold and flu.
• Ingredients like vitamin C, probiotics, and antioxidants in fire cider can support overall health.
• Experts say a balanced diet, good sleep, and stress management are still the best ways to fight colds and flu.

Some TikTokers swear by fire cider to support immune health in preparation for cold and flu season. The drink consists of turmeric, apple cider vinegar, raw garlic, and jalapeño. Experts say some of this drink's ingredients can benefit you, but it does not magically prevent infections.

What Exactly Is Fire Cider?

Fire cider consists of:

• Turmeric
• Apple cider vinegar
• Lemon
• Grapefruit
• Raw garlic
• Jalapeño
• Cloves

“While this mixture contains ingredients that can be supportive of immune health, just drinking this mixture alone will not work magic for building a stronger immune system,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell.

“There is no one way to strengthen your immune system. It’s all about the big picture and the habits you perform regularly and consistently that will benefit your immune system the most," Barron added.

Still, fire cider is chock-full of foods that contain nutrients your body needs to function properly, according to Julia Zumpano, RDN, LD, a Cleveland Clinic Digestive Disease Institute dietitian.

The ingredients of fire cider contain four elements that may strengthen your immune system.

1. Allicin Can Support Immune Health

Allicin is a compound found in garlic that is known for supporting the immune system.

“The most benefit comes from eating one-half of a raw garlic clove daily.” If this doesn’t sound appetizing enough to reap the benefits, roasting it is the next best thing, Zumpano said.

2. Vitamin C Can Help Reduce Cold and Flu Severity

Vitamin C has also been linked to improved immunity. One study found that older adults who ate kiwi, which contains vitamin C, every day for a month significantly decreased the severity and duration of upper respiratory infection symptoms.

Zumpano said lemons, which are used to make fire cider, are also high in vitamin C, as are other citrus fruits, strawberries, peppers, and broccoli.

3. Probiotics Help Keep You Healthy Overall

Both prebiotics and probiotics play a role in keeping your body healthy.

“Robust gut bacteria protect us against infection,” Zumpano said.

She added that good sources of probiotics include:

• Apple cider vinegar (one of the main ingredients in fire cider)
• Kefir
• Yogurt
• Kimchi
• Fermented vegetables

4. Antioxidants Prevent Cell Damage

The main ingredient in turmeric, curcumin, is an antioxidant linked to decreased inflammation.

Zumpano said that oxidative stress can suppress the immune system, “while antioxidants protect your cells from damage.”

Are There Downsides to Drinking Fire Cider?

The reality is that though the individual components of fire cider may be good for you, the finished product may not taste great.

“These ingredients could all be used in much more pleasant ways in the diet, and you will still get all the benefits and likely even more by combining them with other foods,” Barron said.

The drink may also cause discomfort. “These ingredients can lead to reflux, specifically citrus and spicy foods,” Zumpano said. “It can also cause indigestion, diarrhea, and tooth erosion.”

If you want to try fire cider, you should monitor your body for symptoms of these problems.

Are There Better Ways to Handle Cold and Flu Season?

It's unclear whether fire cider improves your health. Instead, you can use proven methods to support your immune system, said Keri Gans, MS, RDN, CDN, a dietitian and author of "The Small Change Diet".

“Eating a balanced diet with fruits, vegetables, lean proteins, and whole grains provides the essential nutrients your body needs to keep immunity strong,” Gans said.

Gans also recommended prioritizing sleep, managing stress, and washing hands frequently during cold and flu season.

Read the original article on Verywell Health

2025-09-04T12:03:02Z