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 rest. Proper nutrition plays a crucial role in helping your immune system fight the virus and recover faster. Eating the right foods can reduce symptoms such as fatigue, congestion and sore throat, while avoiding certain foods can prevent your condition from getting worse.
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 easier. However, selecting nutritious foods that are gentle on the 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 recommendations
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Flu symptoms can be alleviated by choosing the right foods that support hydration, immune function and comfort.
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Hydrating fluids such as broth, electrolyte drinks, and herbal teas help replace fluids lost during fever and congestion.
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Foods rich in vitamins and minerals, such as citrus fruits and green leafy vegetables, support the immune response.
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Avoid heavy, fatty and sugary foods that can worsen inflammation and digestive discomfort.
5 foods to eat when you have the flu
1. hot broth and soups
Chicken broth or vegetable broth is a classic flu remedy for good reason. Warm liquids soothe sore throats, 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 may be sweating more than usual.
Try a simple homemade chicken soup with carrots, celery and garlic. Steam can also help clear nasal congestion, making breathing easier.
2. Citrus fruits and foods rich in vitamin C
Oranges, grapefruits, strawberries and kiwis are full of vitamin C, an antioxidant that supports the immune system. Although vitamin C will not cure the flu, it can help reduce the duration and severity of symptoms.
If you find it hard to eat whole fruits, try freshly 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. Green leafy vegetables and vegetables
Spinach, kale and other green leafy vegetables are rich in vitamins A, C and folic acid, which support immune function and tissue repair. Steamed or lightly boiled vegetables are easier to digest when the 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
The 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 such as kefir and sauerkraut can help restore balance.
Choose plain, unsweetened yogurt to avoid added sugars that could 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 provide little nutritional value and can prolong recovery.
It’s best to limit sweets and focus on whole foods that nourish your body.
2. Fried and fatty foods
Heavy, fatty foods can be difficult to digest and can make nausea or stomach upset, common symptoms of the flu, worse. Fried chicken, fast food, and rich sauces can also increase inflammation, making it harder for the 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
The flu often causes dehydration through fever, sweating, and reduced fluid intake. Staying hydrated is essential to recovery. Water is the best choice, but other liquids such as herbal tea, broth, and electrolyte drinks can help maintain balance.
Avoid caffeinated or alcoholic beverages, which can further dehydrate you. It is easier to drink small amounts frequently than to try to consume large amounts at once, especially if you are nauseous.
Balance rest and activity to boost your flu recovery
In addition to these dietary considerations, it is essential to understand the role of rest in recovery from the flu. Sleep is a powerful ally in the body’s fight against disease, as it allows the immune system to function optimally. During sleep, the body produces cytokines, which are proteins that help fight infection and inflammation. Making sure you get adequate rest can significantly improve your body’s ability to heal and recover from the flu faster.
Incorporating gentle physical activity, such as stretching or short walks, can also be beneficial if you feel up to it. Light exercise can improve circulation, which can help deliver nutrients to your immune cells more efficiently. However, it is essential to listen to your body and not overexert yourself, as this can lead to increased fatigue and prolong the illness. Balancing rest with light activity can create a supportive environment for recovery, allowing you to regain strength and health more effectively.
When to seek medical advice and how telehealth can help
Most cases of the flu get better with rest and supportive care, but some symptoms require prompt medical attention. A 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 with your diet
Rest and nutrition work together
Food supports your immune system, but rest is just as important. Try to get plenty of sleep and avoid strenuous activities until you feel stronger.
Eat small, frequent meals
When your appetite is low, smaller meals throughout the day can give you consistent energy without overwhelming your digestive system.
Listen to your body
If certain foods cause discomfort, avoid them temporarily. Focus on what feels soothing and nurturing.
Eating well to bounce back faster
Choosing the right foods during flu can make a noticeable difference in how you feel. Moisturizing wraps, vitamin-rich fruits and vegetables, soothing teas, and probiotics support your body’s fight against the virus. Avoiding sugary, fatty, and mucus-forming foods helps reduce inflammation and digestive upset.
Frequently Asked Questions
Can I eat solid food if I have a sore throat from the flu?
Yes, but choose soft, easy-to-swallow foods such as soups, mashed potatoes, yogurt, or cooked cereal. Avoid spicy or acidic foods that can further irritate your throat.
Is it good 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, broth and herbal teas helps prevent dehydration and supports the immune system.
Should I avoid all dairy products when I have the flu?
Not necessarily. Yogurt with live cultures can help, but if you notice an increase in mucus or congestion after consuming milk or cheese, it’s best to avoid them until you’ve recovered.
This story was produced by Doctronic and reviewed and distributed by Forklift.