So do you “starve a cold” and “feed a fever” or “feed a cold” and starve a fever?” I’ve never been able to remember the recommended procedure. But one thing I do know for sure, there are simply some things we should not eat when we’re sick, period. And the reason for this is that the wrong foods acerbate whatever illness we’re struggling with.

First of all, the general rule: You should avoid any foods that cause internal inflammation. This includes white flour, refined sugar, and artificial sweeteners. But let’s get more specific; here is what NOT to eat when you’re sick:

Highly acidic foods . An unhealthy body is out of balance. So wellness occurs when balance is restored. When your body is trying to bring itself back into balance, you don’t want to keep pumping in acidity and inflammation. This means you’ll want to opt for eating less red meat and dairy, which can be heavy and acidic to the body and stay away from any foods to which you may be sensitive, such as dairy and gluten.

Dairy . Nutritional and scientific research says dairy encourages the development of mucus. Mucus can harbor pathogens and prolong illness. So if you’re searching for something cold to soothe your sore throat, opt for natural popsicles (whole fruit minus the sugar) before cuddling up with a pint of your favorite ice cream. There is one exception to the dairy dilemma, though, and that’s fermented dairy, such as yogurt and kefir. These can be beneficial in small amounts, due to their high levels of probiotics.

Sugary foods . Sugar is extremely acidic to the body. It’s a known fact that refined sugars and artificial sweeteners cause internal inflammation, so they should be avoided like the plague when you’re ill. Rather, choose honey and pure maple syrup (grade B is best); these are full of beneficial minerals. And eat lots of whole fruits (which balance the sugar intake with fiber); they’re loaded with phytonutrients and antioxidants—just the things an ailing body needs.

Fatty foods . Foods high in grease and fat can upset the stomach, are difficult to digest, and can produce further inflammation. Adding to your bodily inflammation while you’re sick just isn’t a smart idea, so steer clear of all fast food burgers when you are fighting off a cold. Fried chicken is not going to make you feel any better either.

Wisdom of the ancients has told us for centuries that food is medicine. Thus, eating health-promoting foods and steering clear of illness-promoting foods can help you get out of bed and back to business a lot sooner.