18 DIY Natural Cold and Flu Remedies

Do you have that tickle starting in your throat or is someone in your house (or workplace) sick and you want to keep from getting it? These Natural Cold and Flu Remedies will definitely help you avoid getting sick or get you on the road to feeling better fast!

natural cold and flu remedies collage with text overlay

Being sick is no fun, and I for sure don't want my kids or me to suffer any longer than necessary when they get sick.

But since I had way too many antibiotics in my childhood, and it caused many issues for me including gut health problems, I am all about finding natural remedies so we can avoid the prescription drugs and OTC meds as much as possible.

Nothing against medication when it's needed, but why not try to help your immune system fight things and get stronger if that's an option.

Over the years I've found that it's a good idea to try different remedies and see what works for you and your family.  Plus, there might be some that just aren't palatable for you or your kiddos, so you'll need to be armed with other options too.

Benefits of Homemade Natural Remedies

Making your own natural remedies is very satisfying. First of all, you have total control over the ingredients so you can keep everything natural and avoid ingredients that you might have an allergy or intolerance too.

It also saves money since not only are the DIY versions less expensive than the store-bought, but you can use so many of these ingredients for different applications, so you'll find yourself shopping less too.

Natural Cold and Flu Remedies

I'm sure you'll find several of these supports that will work great for you the next time you or your loved ones are ill.

Note that most have low carb options so they can be incorporated into a low carb / keto lifestyle too.

cold and flu remedies collage with text overlay

Elderberry Jam

Spread this Immune Boosting Jam on your favorite gluten-free bread or put a dollop on hot cereal or eat off of a spoon.

Ditch the Germs with this Immune Boosting Sugar-Free Elderberry Jam! https://wholenewmom.com/recipes/keep-germs-at-bay-with-delicious-immune-boosting-jam/

DIY Antibacterial / Antiviral Essential Oils Blend

This Essential Oil Blend has many applications but one of my favorites is to fight off an illness.

Need a Solution for staying well and boosting immunity? This DIY Antibacterial / Antifungal Essential Oils Blend (like Thieves®) is easy to make and cheaper than buying the pre made blend. - Great to use for cleaning your home too. Make this Antibacterial Essential Oil Blend at home and heal yourself and clean your home--naturally!

Elderberry Syrup

We use this every time we get a "bug" and it really seems to help. Bonus--you can make it low-carb too!

This Easy Homemade Elderberry Syrup is a delicious way to boost your immune system and keep your family healthy, especially during the cold and flu seasons!

Echinacea Tincture

I have been meaning to make tinctures for a long time now - this would be a great one to get started on at this time of year.

Immune Boosting Tea

If you are feeling under the weather, make a cup o' this tea.  Or two.

Flu Fighting Gummy Bears

Wouldn't your kiddos love the comfort of gummies?
And you'll love knowing that they're good for them!  Use a low-carb sweetener if needed.

Herbal Steam

This sinus steam will help open up stuffy noses quickly!

Homemade Cough and Cold Syrup

I would much rather use this natural syrup from Primally Inspired than the store-bought varieties. Loaded with healthful goodness.  Again, use a low-carb sweetener if desired.

Homemade Cough Syrup

Cold and Flu Zapper

Zap away your cold and flu bugs with this concoction. It's really powerful!

Cheapest and Easiest Natural Ear Infection Supports

Lots of ideas for helping with ear infections and ear aches.

Homemade Chest Rub

We've used this for years in our home and love that it's all natural without any of the chemical additives.

homemade vapor rub in small glass jar with essential oils and thermometer in background

Sore Throat Support

This remedy is loaded with soothing and nourishing ingredients - sure to help chase the ickies away.

DIY Saline Spray

This has helped us so much throughout the years. Definitely something you want in your healthy living toolbox.

Homemade Saline Wash - a great natural remedy for colds, allergies and all sinus problems.

Homemade Decongestant

One look at the ingredients and I can feel my sinuses opening already.

Thymus Thumping

Now THIS is interesting. Have you ever heard of this for helping to boost your immune system?

Homemade Cough Drops

 I think I would have to hide these from my kids for sure, but I bet they work great!
When I have a cough at night I prefer to suck on a sugar-free version so I would try to make these with a low carb sweetener to keep your teeth from feeling icky.

Elderberry Popsicles

Kids will LOVE these popsicles as a way to boost their immune system and they're a great way to keep them hydrated too!

Elderberry Popsicles

Things Our Family Uses to Fight "Bugs"

Some of the things my family does when we're coming down with something are:

  • Apple Cider Vinegar: take 2 tablespoons of Apple Cider Vinegar (with the mother), diluted in water with some stevia. Make SURE to dilute it--otherwise it's just way too strong!
  • Thymus Thumping: Your thymus is behind your breastbone just under your thyroid and it makes white blood cells. Some say that tapping the bone that covers the thymus helps stimulate it to fight illness.
  • Probiotics: double up on probiotics. If you're dealing with histamine intolerance, you might want to select low-histamine probiotics.
  • Fluids, fluids, fluids! This Adrenal Cocktail is full of all kinds of nutritious benefits to support your whole body, including your immune system.
  • Bone Broth: yes, Grandma was right. In fact, chicken broth has been proven to fight inflammation, which contributes to illnesses. (source)

I hope that these help you get through any flu and cold bugs that come into your home and make the ride a bit smoother.

What's your favorite natural support for colds and flus?

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  1. Love the recipes. Have tried three of them and some are quite potent! While others, i have a good mind to use as salad dressing:) Thanks for sharing. Read your write up on your quest for the best essential oil as i was on my own search too. Very informative - cleared away quite a number of questions for me. Thank you for doing all the leg work.

      1. Adrienne, i read your article on Neal's Yard Frankincense cream. Amazing result base on pic. Do you have any thoughts or experience with their Frankincense Intense Cream? Especially for combination skin prone to congestion.

        1. Hi Sheila,

          Yes, I have used the cream and the eye cream and the hydrating cream and concentrate. They are great products. As for congestion, do you mean acne? If so, I could add the Mahonia Gel to that and apply it under the Frankincense Intense Cream. Feel free to respond here and I will drop you an email as well.

  2. This is an awesome post! I try to stay away from antibiotics whenever possible. I'm saving this and pinning it 🙂

  3. I have been trying to find remedies that are low cost. We do baby spoons local honey mixed with lots of cinnamon for each family member when one member seems to be getting sick.. It does seem to help. We also give Vitamin C (inexpensive if you buy powder) and Vitamin D to the family in the winter.

    For stomach flu we bought some grapefruit seed extract drops. It seems to keep it at bay.

    1. Love the honey idea. I have heard mixed things about toxins in GSE so I haven't been using it much recently. Thanks!

    1. We love elderberry jam. We purchase from a local jam making lady at the farmer's market and I've been thumping my thymus for years - I just started doing it one day and realized how much better I felt afterwards! :^)

      Looking forward to trying some of the other remedies/recipes.

      Thanks Adrienne!

  4. Thanks SO much for posting this. I couldn't have read this at a more perfect time- two of my kids (and myself..) are starting to get sick. Definitely going to try some of these recipes out!

  5. What a fantastic round-up of posts Adrienne! And just in time for the cold and flu season. I'm pinning this one so I don't lose track of it. We'll cross our fingers that we don't need it though 😉

  6. I have a low white blood cell count and my chiropractor recommended that I thump my chest to stimulate my thymus. He was never specific about which spot to thump. This motivates me to try it again.