Key takeaways:
When you’re sick, you may not have much of an appetite. But what you eat when you have the flu can help you feel better.
When you have the flu, make sure to drink enough fluids to stay hydrated. Broth, tea, and fruit juice can help.
A nutritious diet supports your immune system, so eating the right foods can help you recover when you’re sick.
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. We’re here to help you know 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.
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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 treat dehydration, a common complication of having the flu.
People with the flu usually have symptoms that lead to dehydration — like fever, low appetite, diarrhea, or vomiting. So it’s important to drink plenty of fluids to help avoid this, like:
Water
Noncaffeinated 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
2. Broth
Broth and soup are a great food option when you’re sick. Broth contains plenty of water and electrolytes, which help keep you hydrated. Warm broth can also help soothe a sore throat.
How to boost your immune system: From quality sleep to a well-balanced diet, here are ways to support your immune system (along with some things to avoid).
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.
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. The research on their effects on the flu is still young, though.
So far, research has shown the benefits of probiotics on immune system function during a flu infection (most of these studies were done in animals). And one small study in school-age children showed that probiotics decreased the incidence of flu sickness.
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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 easy to digest. 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)
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. And so it’s no surprise that 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, healthful, 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 whether you would benefit from a prescription antiviral medication like oseltamivir (Tamiflu). 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:
Over-the-counter (OTC) fever reducers like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin)
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.
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, and 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, or saltine crackers.
Whether it’s breakfast, lunch, or dinner, the best meal to eat when you have the flu is the one you actually eat. You may not have much of an appetite when you’re sick, but your immune system will thank you for doing your best to eat a variety of foods.
Staying hydrated is key to recovering from the flu, and there are lots of great options. But avoid drinks with caffeine or added sugar. Water is always an easy choice. Noncaffeinated herbal tea is another great option. You can also add honey (as long as you’re older than 1 year) to make it extra comforting and to help soothe a sore throat.
Since the flu is a viral infection, you cannot flush it out of your body. But keeping your body hydrated and nourished with the right fluids and food will help you recover. There are also prescription antiviral medications that will help your body get rid of the infection quicker. They 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 it may still have some benefits when you are sick. There’s research to suggest that ginger can help relieve nausea. So if you’re experiencing nausea and vomiting with the flu, ginger may help. Ginger also has natural anti-inflammatory properties, which may help with immune function, respiratory symptoms, and muscle aches. And one study in people with COVID showed that ginger helped reduce the amount of time they had to be in a hospital. So even though we aren’t sure how it impacts the flu, it may be worth a try.
You know the flu virus is starting to leave your body when you start to feel a little better from day to day. For most people, this happens around day 7 after your first symptoms. After the first week, you may still feel some lingering symptoms as your body recovers. Cough and fatigue are common, even after the virus has left the body.
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, and 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, or saltine crackers.
Whether it’s breakfast, lunch, or dinner, the best meal to eat when you have the flu is the one you actually eat. You may not have much of an appetite when you’re sick, but your immune system will thank you for doing your best to eat a variety of foods.
Staying hydrated is key to recovering from the flu, and there are lots of great options. But avoid drinks with caffeine or added sugar. Water is always an easy choice. Noncaffeinated herbal tea is another great option. You can also add honey (as long as you’re older than 1 year) to make it extra comforting and to help soothe a sore throat.
Since the flu is a viral infection, you cannot flush it out of your body. But keeping your body hydrated and nourished with the right fluids and food will help you recover. There are also prescription antiviral medications that will help your body get rid of the infection quicker. They 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 it may still have some benefits when you are sick. There’s research to suggest that ginger can help relieve nausea. So if you’re experiencing nausea and vomiting with the flu, ginger may help. Ginger also has natural anti-inflammatory properties, which may help with immune function, respiratory symptoms, and muscle aches. And one study in people with COVID showed that ginger helped reduce the amount of time they had to be in a hospital. So even though we aren’t sure how it impacts the flu, it may be worth a try.
You know the flu virus is starting to leave your body when you start to feel a little better from day to day. For most people, this happens around day 7 after your first symptoms. After the first week, you may still feel some lingering symptoms as your body recovers. Cough and fatigue are common, even after the virus has left the body.
The bottom line
Eating nutritious foods and staying hydrated may help relieve flu symptoms. Good foods to eat when you’re sick include broth and foods rich in vitamin C and probiotics. Be sure to avoid foods that can make you feel worse or dampen your immune system, like alcohol, refined sugar, and processed meats.
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References
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