5 Foods to Eat When You Have the Flu, and 3 Foods to Avoid

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 keep your immune system strong.

Knowing what to eat when you’re sick can help you feel better sooner. Keep reading to learn which foods to eat when you’re sick and which ones to avoid. 

What should you eat when you have the flu?

You may notice that you have a smaller appetite when you’re sick, but it’s still important to get proper nutrition from the right foods. While there isn’t strong research to support a specific food that can fight the flu virus, many nutrients in foods may help boost your immune system or ease flu symptoms.

Here 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 combat dehydration, a common complication of having the flu.

People with the flu usually have fever and sometimes other symptoms like diarrhea, nausea, or vomiting. These things make your body lose more water and increase the risk for dehydration. Drinking enough fluids can help avoid this. 

Make sure to drink plenty of fluids like:

• Water

• Non-caffeinated tea

• Low-sugar electrolyte drinks 

• Fruit juice without added sugar

Some foods have a high water content and can help you stay hydrated. Many fruits and vegetables fit into this category, including:

• Melons (like cantaloupe or watermelon)

• Oranges, pineapples, or strawberries

• Applesauce

• Cucumbers or zucchini

• Tomatoes

• Celery

• Lettuce and cabbage

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• Natural flu remedies: What you eat and drink are key to recovering from the flu. But there are other at-home flu remedies to help you feel better.

• Stages of flu recovery: Here’s what you can expect as you recover from the flu, including when you can get back to your usual routines.

Quiz: What foods are good for hydration?

2. Broth

Broth is a great food option when you’re sick. It contains plenty of water and electrolytes, which help keep you hydrated. Warm broth can also help soothe a sore throat. 

Sip on plain broth if you have the flu. For added nutrients and vitamins, try broth-based soup with soft vegetables, if your stomach is up to it. You can also try chicken soup. Some research shows that chicken soup contains compounds that may help fight the flu. 

3. Yogurt (and other probiotic-rich foods)

Probiotics can benefit your digestive tract and strengthen your immune system. But the research on their effects on the flu is limited. 

So far, mostly animal studies have shown the benefits of probiotics on immune system function during a flu infection. One small study showed that probiotics decreased the incidence of flu sickness in school-age children. 

You can take probiotics as a supplement — though these aren’t rigorously monitored for quality — or get them through foods and drinks. Probiotics are also found in:

• Fermented beverages (like kombucha) 

• Miso

• Kimchi

• Yogurt with live and active cultures

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 not spicy. It doesn’t typically cause stomach upset, even when you’re sick. Plus, it contains carbohydrates — a good source of energy. But bread isn’t a perfect food, so make sure to get back to your usual diet when you’re feeling better. 

5. Citrus fruit (and other foods rich in vitamin C)

Citrus fruits are high in vitamin C. There’s some evidence that vitamin C can help people with the flu feel better faster. 

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

• Mango 

Which foods should you avoid when you have the flu?

Some foods can worsen flu symptoms or make it harder to recover. 

1. Alcohol 

Alcohol can weaken your immune system. Research in animals shows that alcohol can worsen flu infections. There’s also some evidence that alcohol affects how humans fight off the flu. One study showed that people hospitalized with the flu were more likely to need care in the intensive care unit (ICU) if they had a history of heavy alcohol use. 

Another reason to avoid alcohol when you’re sick: it makes you pee more, which can lead to dehydration. 

2. Sugary foods

Refined sugar is linked to inflammation. High levels of inflammation make it harder to recover from infections and may lead to long-term medical conditions. It’s a good idea to limit refined sugar at all times, but it’s especially important to avoid inflammation-provoking foods when you’re sick.

Some items to skip include:

• Candy

• Soda

• Yogurt with added sugar

• Sugary cereals

3. Processed meats

Processed and cured meats can weaken your immune system. And your body needs a strong immune system to fight off the flu. Processed meats are linked to inflammation and can even increase your risk of developing cancer. It’s always a good idea to limit processed meats, but especially when you’re sick.

When you’re sick with the flu, avoid:

• Hot dogs

• Sausages

• Bacon

• Cold cuts 

Instead, opt for fresh, healthy, and easily digestible foods that provide nutrients to support your immune system.

What else can you do to feel better when you’re sick with the flu?

If you’re sick with the flu, talk with your primary care provider about starting a prescription antiviral medication like Tamiflu (oseltamivir). These medications can help you feel better faster, 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:

• Rest

• Over-the-counter (OTC) fever reducers like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin)

• Humidifiers

• Saltwater gargles

• Nasal saline rinses

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. People over the age of 65, those who are pregnant, or individuals with certain long-term medical conditions are more likely to become seriously sick with the flu. 

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Written by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Kerry R. McGee, MD, FAAP

Kerry McGee, MD, FAAP, has over a decade of experience caring for babies, children, and teenagers as a primary care pediatrician. She has a special interest in adolescent health, particularly in adolescent mental health.

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