According to the High Council of Public Health, shingles is a common condition. The lifetime risk of developing shingles is about 30%. More than 60% of cases occur after the age of 45. In France, 90% of people harbor the varicella virus in a nerve ganglion, according to Vidal.
Shingles is an infectious disease caused by the varicella-zoster virus, the same virus that causes chickenpox. After an initial infection with chickenpox, usually during childhood, the virus can lie dormant in the body’s nerve nodes. When he wakes up, he causes shingles.
Shingles is manifested by a rash of painful pimples and blisters. These blisters appear as bands on one side of the body or face. These plates actually follow the path along a nerve. They subside after 7 to 10 days.
In this article we review food to avoid in case of shingles, scientific studies in support.
Do foods have an effect on shingles?
Diet can play a role in reducing the duration of a shingles episode.
Foods that boost the immune system in the body can help shorten the duration of shingles.
Studies also indicate that lysine intake, an amino acid, and reducing arginine intake can also help the body eliminate the virus more quickly (1). Further research is needed.
Lysine is an essential amino acid found in various foods and in the form of dietary supplements. It is often advocated for supporting bone health, collagen production and immune function.
Lysine is found in meat, fish, eggs, legumes, pumpkin seeds, almonds…
What foods to avoid in case of shingles?
If you have shingles, it’s best to avoid foods that are harmful to your immune function.
Carbohydrates with a high glycemic index
Carbohydrates that have a high glycemic index cause your blood sugar to spike quickly after being eaten. These spikes in blood sugar release inflammatory substances that can affect the body. A single meal high in high GI foods can promote inflammation.
Foods with a high GI are often industrial foods, rich in simple sugars, in particular:
- cakes
- sodas
- breakfast cereals
- ice cream
- white bread
- white pasta (with refined flour)
Alcohol is also likely to alter the functioning of the immune system.
👉 You can find out more about the glycemic index of foods with our guide
Foods high in salt and bad fats
Foods high in salt and omega-6 fatty acids can also trigger inflammation and harm the immune system (2).
Researchers found that when participants ate 12 grams of salt daily, they had elevated levels of inflammation markers and an excessive immune response.
Fatty and/or too salty foods are generally:
- the chips
- appetizer biscuits
- fried foods: donuts, fries…
Foods high in saturated fat should be avoided if you have shingles because they are linked to systemic inflammation.
Foods high in saturated fat are:
- Whole dairy products: milk, cream, butter, cheeses…
- Charcuterie: sausage, ham, bacon…
- Tropical oils: palm oil, coconut oil…
- Milk chocolate and white chocolate
- Pastries containing hydrogenated fats
What diet to relieve shingles?
Foods rich in vitamins and zinc
Foods rich in zinc and vitamins A, B12, C and E help strengthen the immune system. The consumption of lysine could also contribute to inhibit the development of the virus although complementary studies are necessary to confirm it.
Foods rich in zinc:
- Oysters: 74mg/100g
- Calf liver: 12mg/100g
- Beef: 8.5mg/100g
- Pumpkin seeds: 7.5mg/100g
Foods rich in vitamin A:
- Calf liver: 21,000 IU/100g
- Carrots: 16,706 IU/100g
- Sweet potato: 14,187 IU/100g
- Cooked spinach: 11,458 IU/100g
- Dried apricots: 3,604 IU/100g
Foods rich in vitamin B12:
- Calf liver: 83 µg/100g
- Moules: 24 µg/100g
- Oysters: 12 µg/100g
- Sardines: 8,9 µg/100g
- Truite: 5,4 µg/100g
Complex carbohydrates
Complex carbs can help reduce inflammation (3).
Complex carbohydrates, also called low glycemic index carbohydrates, are commonly found in fiber-rich foods, such as whole grains, legumes, vegetables, and some fruits.
They are digested and metabolized more slowly than high-GI simple carbohydrates, resulting in a slower and more stable rise in blood sugar levels.
High-fiber foods have been linked to reduced inflammation because fiber can help regulate blood sugar and lower levels of certain inflammatory proteins in the blood.
Complex carbohydrates that you can easily add to your diet:
- wholemeal bread
- brown rice
- the quinoa
- sweet potato
- wholemeal pasta
👉 Discover the benefits and disadvantages of starchy foods for your health
green tea
Several well-researched studies have shown that drinking green tea can help reduce inflammation (4).
Green tea catechins, specifically epigallocatechin gallate (EGCG), are powerful antioxidants that can neutralize free radicals and protect cells from oxidative damage, thereby reducing inflammation.
💡 Green tea may also help regulate levels of inflammatory cytokines, such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), which helps reduce systemic inflammation . Additionally, certain compounds in green tea may inhibit pro-inflammatory enzymes, including cyclooxygenase-2 (COX-2) and lipoxygenase, thereby reducing the production of inflammatory mediators.
👉 The amazing health benefits of green tea
Studies Cited
1- Griffith RS, Norins AL, Kagan C. A multicentered study of lysine therapy in Herpes simplex infection. Dermatologica. 1978;156(5):257-67. doi: 10.1159/000250926. PMID: 640102.
2- Effects of dietary salt levels on monocytic cells and immune responses in healthy human subjects: a longitudinal study. BUQING YI, JENS TITZE, ALEXANDER CHOUKÈR
3- Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Mohammed Iddir, Alex Brito, Torsten Bohn.
4- Ohishi T, Goto S, Monira P, Isemura M, Nakamura Y. Anti-inflammatory Action of Green Tea. Antiinflammatory Antiallergic Agents With Chem. 2016;15(2):74-90. doi: 10.2174/1871523015666160915154443. PMID: 27634207.
