7 Food Triggers for Cold Sores and Herpes Outbreaks

Have you ever wondered why cold sores, those small, pesky blisters that appear around your lips, seem to have a mind of their own?

They're caused by the herpes simplex virus (HSV), which stays in our bodies, often lying dormant until something triggers it into action. Various factors can trigger cold sores, including stress, illness, and certain types of food.

For instance, foods high in arginine, an amino acid that the HSV uses to grow and replicate, can potentially trigger cold sores.
On the other hand, lysine, another amino acid, can help block the absorption of arginine, reducing the risk of a cold sore outbreak.
Consuming a diet that is higher in lysine than arginine can help in the fight against herpes, but there are other things you should look out for.

For instance, eating acidic foods or beverages could also cause a flareup.
Below, a list of the most common food triggers for cold sores and herpes outbreaks.

7 Food Triggers for Cold Sores and Herpes Outbreaks

1. Nuts

Nuts are high in arginine, an amino acid that may trigger cold sores.
Arginine is not unhealthy per se, but it is what the herpes virus "feeds on" in order to grow and replicate.
While arginine can't be completely eliminated from the diet, balancing it with another amino acid, lysine, can help.
Lysine helps block the absorption of arginine, potentially reducing the risk of a cold sore outbreak.

You should keep in mind that animal proteins, particularly dairy, contain higher levels of lysine compared to arginine. This may help individuals prone to cold sores who are looking to increase the lysine/arginine ratio in their diet.
If your diet prevents you from eating animal products, we have also created a curated list of vegan foods that are a source of lysine and low in arginine.
Alternatively, you should consider introducing a L-Lysine supplement to your diet at regular intervals, and whenever you feel a cold sore about to appear.

2. Chocolate

Chocolate, especially dark chocolate, is one of the foods out there which is highest in arginine and lowest in lysine.
Because of this, consuming large amounts of chocolate may trigger a cold sore and worsen herpes outbreak symptoms.

While it's not necessary to completely eliminate chocolate from your diet, make sure to keep an eye on your overall lysine and arginine consumption.
If you're prone to cold sores, it might be beneficial to limit your intake of dark chocolate and balance your diet with foods high in lysine or supplements.

3. Citrus Fruits

Citrus fruits and their juices can be irritating to cold sores. The acidity of these fruits can stress your lips and mouth, potentially worsening the symptoms of a cold sore.

While citrus fruits are a great source of vitamin C and other nutrients, it might be best to avoid them if you're currently dealing with a cold sore. Drinking orange juice to boost your immune system may not be the best idea if you are experiencing a herpes outbreak.
Ideally, opt for other sources of vitamin C that are less acidic, such as bell peppers or kiwi.

4. Tomatoes

Tomatoes are another food that is highly acidic and can irritate cold sores. This is especially true for raw tomatoes, and smaller varities like cherry tomatoes.
That said, cooking tomatoes can reduce their acidity and increase the amount of lycopene, a powerful antioxidant that may help fight the herpes virus.

So, while raw tomatoes might not be the best choice during a herpes outbreak, you do not need to avoid tomatoes altogether, provided that you reduce the acidity by cooking them.

5. Soft Drinks

Soft drinks can also be acidic and irritate your mouth. Additionally, they may contain caffeine, which makes your body work harder and stresses your immune system, and can potentially contribute to trigger a cold sore outbreak.

It's best to limit your intake of soft drinks, particularly during a herpes outbreak. Ideally, stick to plain water.

6. Alcohol

Excessive alcohol consumption can stress your immune system, potentially triggering cold sores or worsening existing symptoms. It's advisable to avoid or significantly limit alcohol, especially during a herpes outbreak.

Instead of alcohol, aim to stay hydrated by drinking plenty of water.

7. Coffee

Coffee may also best be avoided due to its high caffeine content. Drinking too much coffee may put a toll on your immune system and in turn lead to cold sore flare-ups or worsen symptoms during an active outbreak.
Caffeine stimulates the adrenal glands, leading to increased cortisol levels in the body. This can weaken the immune system and make it harder for the body to suppress the herpes virus.

If you're prone to cold sores, consider limiting your coffee intake. Opt for decaffeinated options or herbal teas instead. These alternatives can provide hydration without the potential triggers associated with caffeine.