Key takeaways:
There are no specific foods that can cure or "fight off" the flu. But when you have the flu, staying hydrated and getting enough nutrition can help you feel more comfortable while your body recovers.
Flu-friendly foods include broth, yogurt, and bland carbohydrates, as well as fruits and vegetables high in vitamin C. Helpful fluids include water, tea, and electrolyte drinks.
It's a good idea to avoid alcohol and to limit high-sugar foods, especially if they take the place of more nourishing foods and fluids.
Eating may be the last thing on your mind when you’re sick with the flu (influenza). But despite the myth about feeding a cold and starving a fever, good nutrition is still important. Your body needs energy and nutrients to help you recover and support immune function.
Knowing what to eat when you’re sick can help you stay hydrated, nourished, and more comfortable while you recover. Below, we’ll share some tips for what to eat when you have the flu — and which foods to limit.
What should you eat when you have the flu?
You may notice that you have less appetite when you’re sick, but it’s still important to get enough fluids, energy, and nutrients. There isn’t strong research to support a specific food that can fight the flu virus. However, there are certain nutrients that may help support normal immune function or ease flu symptoms.
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Below are five foods to focus on as you recover from the flu.
1. Fluids
Fluids aren’t exactly foods, but they’re the most important thing you can put in your body when you’re sick. Fluids help prevent and treat dehydration, a common complication of having the flu.
People with the flu often have symptoms that can lead to dehydration, like fever, low appetite, and diarrhea, as well as vomiting. So it’s important to drink plenty of hydrating fluids such as:
Water
Noncaffeinated tea
Low-sugar electrolyte drinks
Fruit juice without added sugar
Some foods contain a lot of water and can help you stay hydrated. Many fruits and vegetables fit into this category, including:
Melons (like cantaloupe or watermelon)
Oranges, pineapple, or strawberries
Apples and applesauce
Cucumbers and zucchini
Tomatoes
Celery
Lettuce
2. Broth
Broth and soup are great food options when you’re sick. They provide fluid and electrolytes, which can help you stay hydrated. Warm broth may also help soothe a sore throat.
If you have the flu, you can sip on plain broth or try a broth-based soup with soft vegetables, if your stomach is up to it. Chicken soup is often recommended during illness, and research suggests that it may have mild anti-inflammatory effects. But there isn’t strong evidence that it can actually fight the flu.
3. Yogurt (and other probiotic-rich foods)
Probiotics are live microorganisms that may benefit digestive health and support immune function. The research on their effects on the flu is still new though.
Some research has looked at whether probiotics may help prevent or reduce the severity of the flu or other respiratory infections. A review found some potential benefits, but most of the flu-specific research was done in animals. One large pilot study of school-age children showed that probiotics may decrease the rate of flu sickness. But that human study didn’t look at whether probiotics help you recover once you already have the flu.
That said, yogurt and other probiotic-rich foods can be nutritious options when you’re sick, especially if they’re easy for you to tolerate. Probiotic foods include:
Fermented foods — like miso, kimchi, sauerkraut, and yogurt with live and active cultures
Fermented beverages — like kombucha, kefir, tepache, and kvass
4. Plain white bread or toast
Food may be particularly unappealing if you’re dealing with symptoms like an upset stomach, nausea, or vomiting. Try eating bland, starchy foods like plain white bread — or similar foods like crackers, rice, or boiled potatoes.
Plain bread is soft, low in fiber, and often easier to tolerate when you’re nauseated. It doesn’t typically cause stomach upset, even when you’re sick. Plus, it contains carbohydrates — a good source of energy. But bread can lack key nutrients, so make sure to get back to a more balanced diet when you’re feeling better.
5. Citrus fruit (and other foods rich in vitamin C)
Vitamin C supports normal immune function, and citrus fruits are an easy way to get it from food. Research on vitamin C supplements suggests they may shorten some respiratory infections. But it’s not clear whether eating extra vitamin C-rich foods when you have the flu will help you recover faster. Still, fruits and vegetables with vitamin C can help you stay nourished and may also provide fluids when your appetite is low.
To increase your intake of vitamin C when you’re sick, try adding lemon to your water or tea. Or drink a glass of orange juice. Other foods high in vitamin C include:
Red and green peppers
Strawberries
Kiwi
Which foods should you avoid when you have the flu?
Some foods and drinks may be less helpful when you have the flu, especially if they worsen dehydration or crowd out more nutritious options.
1. Alcohol
Alcohol isn’t helpful when you’re ill. It can weaken your immune system and may affect your ability to fight off the flu. It also can interfere with sleep and interact with medications. Another reason to avoid alcohol when you’re sick: It makes you pee more, which can lead to dehydration.
2. Sugary foods
Having some refined sugar won’t prevent you from recovering from an infection. But it’s a good idea to limit refined sugar when you’re sick and instead focus on foods that provide fluids and nutrients to support your immune system.
Foods and drinks typically high in sugar include:
Candy
Soda
Yogurt with added sugar
Sugary cereals
3. Processed meats
You don’t have to completely avoid processed meat when you’re sick. But there are several reasons to limit it. Processed meat won’t provide as many of the nutrients you need when your appetite is limited. Also, if you’re nauseated or have an upset stomach, fatty, heavily seasoned meat may be less appealing.
When you’re sick with the flu, try to limit:
Hot dogs
Sausages
Bacon
Deli meat such as salami or bologna
What else can you do to feel better when you’re sick with the flu?
Talk with your primary care provider about whether you’d benefit from a prescription antiviral medication like Tamiflu or Xofluza. These medications can shorten flu symptoms, but they work best if you start treatment within 48 hours of getting sick.
For symptom relief, you can also try at-home flu treatments, like:
Over-the-counter (OTC) fever reducers like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin)
Using a humidifier
Gargling with salt water
Rinsing your nose with a saline rinse
It’s a good idea to see a healthcare professional as soon as possible if you’re at higher risk for complications from the flu. This group includes:
Adults over age 65
Pregnant people
Those with kidney, liver, or blood disorders
People with heart disease
People with a body mass index (BMI) over 40
Quiz: What foods are good for hydration?
Frequently asked questions
Comfort foods are foods that give you a sense of well-being and connection. And this positive impact on mental health can be particularly beneficial when you don’t feel well. Flu comfort foods will vary from person to person. They may relate to what you ate when you were sick as a kid. Some flu comfort foods from the list above may be:
Broth
Chicken soup
White bread
Saltine crackers
Staying hydrated is important while you recover from the flu, and there are lots of great options. Water is always an easy choice. Noncaffeinated herbal tea is another great option. You can add honey to tea to make it extra comforting and to help soothe a sore throat (though babies under age 1 shouldn’t have honey). But limit drinks with lots of added sugar. If caffeine bothers your stomach or makes it harder to sleep, cut back while you’re sick.
Since the flu is a viral infection, you can’t flush it out of your body. But staying hydrated and nourished can support you while you recover. There are also prescription antiviral medications that can shorten the duration of illness in some people. These medications are most effective if you start them within 48 hours of your first symptom.
There’s no clear evidence that ginger helps with the flu specifically. But ginger may still have some benefits when you’re sick. Some research suggests that it can help relieve nausea. So, if you’re experiencing nausea and vomiting with the flu, ginger may help. Ginger has also been studied for its anti-inflammatory effects, but there isn't evidence that it treats influenza or its respiratory symptoms.
You can’t know for sure when a flu virus has completely left your body. But as your fever, body aches, and other symptoms improve, it usually means the amount of virus in your body is decreasing. Adults with the flu can be contagious from 1 day before symptoms until about 5 to 7 days after symptoms begin. Children and people with weakened immune systems may stay contagious longer.
Comfort foods are foods that give you a sense of well-being and connection. And this positive impact on mental health can be particularly beneficial when you don’t feel well. Flu comfort foods will vary from person to person. They may relate to what you ate when you were sick as a kid. Some flu comfort foods from the list above may be:
Broth
Chicken soup
White bread
Saltine crackers
Staying hydrated is important while you recover from the flu, and there are lots of great options. Water is always an easy choice. Noncaffeinated herbal tea is another great option. You can add honey to tea to make it extra comforting and to help soothe a sore throat (though babies under age 1 shouldn’t have honey). But limit drinks with lots of added sugar. If caffeine bothers your stomach or makes it harder to sleep, cut back while you’re sick.
Since the flu is a viral infection, you can’t flush it out of your body. But staying hydrated and nourished can support you while you recover. There are also prescription antiviral medications that can shorten the duration of illness in some people. These medications are most effective if you start them within 48 hours of your first symptom.
There’s no clear evidence that ginger helps with the flu specifically. But ginger may still have some benefits when you’re sick. Some research suggests that it can help relieve nausea. So, if you’re experiencing nausea and vomiting with the flu, ginger may help. Ginger has also been studied for its anti-inflammatory effects, but there isn't evidence that it treats influenza or its respiratory symptoms.
You can’t know for sure when a flu virus has completely left your body. But as your fever, body aches, and other symptoms improve, it usually means the amount of virus in your body is decreasing. Adults with the flu can be contagious from 1 day before symptoms until about 5 to 7 days after symptoms begin. Children and people with weakened immune systems may stay contagious longer.
The bottom line
When you have the flu, staying hydrated and getting enough nutrition can support your recovery and help you manage symptoms. Broth, bland carbohydrates, and nutrient-rich foods may be easier to tolerate when your appetite is low. It’s also a good idea to limit alcohol and foods high in added sugar, especially if they take the place of fluids and more nutritious foods.
Why trust our experts?
References
Abioye, A. I., et al. (2021). Effect of micronutrient supplements on influenza and other respiratory tract infections among adults: A systematic review and meta-analysis. BMJ Global Health.
Babizhayev, M. A., et al. (2012). Management of the virulent influenza virus infection by oral formulation of nonhydrolized carnosine and isopeptide of carnosine attenuating proinflammatory cytokine-induced nitric oxide production. American Journal of Therapeutics.
Centers for Disease Control and Prevention. (2024). People at increased risk for flu complications.
Centers for Disease Control and Prevention. (2026). About influenza.
Mousa, H. A. L. (2017). Prevention and treatment of influenza, influenza-like illness, and common cold by herbal, complementary, and natural therapies. Journal of Evidence-Based Complementary and Alternative Medicine.
Rennard, B. O., et al. (2000). Chicken soup inhibits neutrophil chemotaxis in vitro. Chest.
Thirumdas, R., et al. (2021). Role of food nutrients and supplementation in fighting against viral infections and boosting immunity: A review. Trends in Food Science and Technology.
Waki, N., et al. (2014). Effects of probiotic Lactobacillus brevis KB290 on incidence of influenza infection among schoolchildren: An open-label pilot study. Letters in Applied Microbiology.
