What to eat when you have the flu: 5 foods to eat and 3 foods to avoid

What to eat when you have the flu: 5 foods to eat and 3 foods to avoid

When the flu hits, your body needs more than just rest. Proper nutrition plays a crucial role in helping your immune system fight off the virus and recover faster. Eating the right foods can reduce symptoms like fatigue, congestion, and sore throat, while avoiding certain foods can prevent aggravating your condition.

Flu symptoms often include fever, chills, body aches, and digestive upset. These symptoms can cause dehydration and loss of appetite, making it tempting to skip meals or eat whatever is easiest. However, selecting nourishing foods that are gentle on your stomach and packed with nutrients can make a big difference in how you feel. In this article, telehealth platform Doctronic shares what to eat, and what to avoid, when you have the flu.

Key Takeaways

• Flu symptoms can be eased by choosing the right foods that support hydration, immune function, and comfort.
• Hydrating liquids like broth, electrolyte drinks, and herbal teas help replace fluids lost during fever and congestion.
• Foods rich in vitamins and minerals, such as citrus fruits and leafy greens, support the immune response.
• Avoid heavy, greasy, and sugary foods that can worsen inflammation and digestive discomfort. 

5 Foods to Eat When You Have the Flu

1. Warm Broth and Soups

Chicken broth or vegetable broth is a classic flu remedy for good reason. Warm liquids soothe a sore throat, loosen mucus, and keep you hydrated. Broth is easy to digest and provides electrolytes like sodium and potassium, which are essential when you have a fever and might be sweating more than usual.

Try a simple homemade chicken soup with carrots, celery, and garlic. The steam can also help clear nasal congestion, making breathing easier.

2. Citrus Fruits and Vitamin C-Rich Foods

Oranges, grapefruits, strawberries, and kiwi are packed with vitamin C, an antioxidant that supports the immune system. While vitamin C won’t cure the flu, it can help reduce the duration and severity of symptoms.

If you find whole fruits hard to eat, try fresh-squeezed juices or smoothies that combine citrus with other nutrient-dense ingredients like spinach or ginger.

3. Ginger and Herbal Teas

Ginger has natural anti-inflammatory and antiviral properties. Drinking ginger tea can help relieve nausea, soothe a sore throat, and reduce inflammation. Herbal teas like chamomile or peppermint also provide comfort and hydration without caffeine, which can dehydrate you.

4. Leafy Greens and Vegetables

Spinach, kale, and other leafy greens are rich in vitamins A, C, and folate, which support immune function and tissue repair. Steamed or lightly cooked vegetables are easier to digest when your appetite is low.

Adding a handful of greens to soups or smoothies can boost your nutrient intake without overwhelming your system.

5. Yogurt and Probiotic Foods

Flu and some medications can disrupt your gut bacteria, which play a role in immune health. Yogurt with live active cultures or other probiotic-rich foods like kefir and sauerkraut can help restore balance.

Choose plain, unsweetened yogurt to avoid added sugars that might worsen inflammation.

3 Foods to Avoid When You Have the Flu

1. Sugary and Processed Foods

Foods high in sugar can suppress the immune system and increase inflammation. Candy, soda, pastries, and other processed snacks offer little nutritional value and may prolong recovery.

It’s best to limit sweets and focus on whole foods that nourish your body.

2. Fried and Greasy Foods

Heavy, greasy foods can be hard to digest and may worsen nausea or stomach upset, common flu symptoms. Fried chicken, fast food, and rich sauces can also increase inflammation, making it harder for your body to heal.

3. Dairy for Some People

While yogurt is beneficial, some people find that milk and cheese increase mucus production, which can worsen congestion. If you notice thicker mucus or more coughing after consuming dairy, it’s best to avoid it until you feel better.

How to Stay Hydrated During the Flu

Flu often causes dehydration through fever, sweating, and reduced fluid intake. Staying hydrated is critical for recovery. Water is the best choice, but other fluids like herbal tea, broth, and electrolyte drinks can help maintain balance.

Avoid caffeinated or alcoholic beverages, which can dehydrate you further. Drinking small amounts frequently is easier than trying to consume large quantities at once, especially if you have nausea.

Balancing Rest and Activity to Boost Your Flu Recovery

In addition to these dietary considerations, it's essential to understand the role of rest in recovery from the flu. Sleep is a powerful ally in the body's fight against illness, as it allows the immune system to function optimally. During sleep, the body produces cytokines, which are proteins that help combat infections and inflammation. Ensuring that you get adequate rest can significantly enhance your body's ability to heal and recover from the flu more quickly.

Incorporating gentle physical activity, such as stretching or short walks, can also be beneficial if you feel up to it. Light movement can improve circulation, which may help in delivering nutrients to your immune cells more efficiently. However, it's crucial to listen to your body and not overexert yourself, as this can lead to increased fatigue and prolong your illness. Balancing rest with light activity can create a supportive environment for recovery, allowing you to regain your strength and health more effectively.

When to Seek Medical Advice and How Telehealth Can Help

Most flu cases improve with rest and supportive care, but some symptoms require prompt medical attention. High fever lasting more than three days, difficulty breathing, chest pain, persistent vomiting, or confusion are signs to contact a healthcare provider.

Tips for Managing Flu Symptoms Alongside Your Diet

Rest and Nutrition Work Together

Food supports your immune system, but rest is equally important. Aim for plenty of sleep and avoid strenuous activity until you feel stronger.

Eat Small, Frequent Meals

When your appetite is low, smaller meals throughout the day can provide steady energy without overwhelming your digestive system.

Listen to Your Body

If certain foods cause discomfort, avoid them temporarily. Focus on what feels soothing and nourishing.

Eating Well to Bounce Back Faster

Choosing the right foods during the flu can make a noticeable difference in how you feel. Hydrating broths, vitamin-rich fruits and vegetables, soothing teas, and probiotics support your body’s fight against the virus. Avoiding sugary, greasy, and mucus-forming foods helps reduce inflammation and digestive upset.

Frequently Asked Questions

Can I eat solid foods if I have a sore throat from the flu?

Yes, but choose soft, easy-to-swallow foods like soups, mashed potatoes, yogurt, or cooked cereals. Avoid spicy or acidic foods that could irritate your throat further.

Is it okay to drink fruit juice when I have the flu?

Moderate amounts of fresh fruit juice can provide vitamin C and hydration. Avoid juices with added sugars and dilute them with water if they are too sweet or acidic.

How important is hydration when recovering from the flu?

Hydration is critical. Fever and congestion cause fluid loss, so drinking plenty of water, broths, and herbal teas helps prevent dehydration and supports your immune system.

Should I avoid all dairy products when I have the flu?

Not necessarily. Yogurt with live cultures can be helpful, but if you notice increased mucus or congestion after consuming milk or cheese, it’s best to avoid those until you recover.

This story was produced by Doctronic and reviewed and distributed by Stacker.