Written by Joanna Foley, RD, CLT | Reviewed by Aunna Pourang, MD Published on September 1, 2021
Key takeaways:
- What you eat can play a role in how you feel while having the flu.
- Drinking a lot of water is important for preventing dehydration with the flu.
- Eating the right foods and avoiding things like alcohol and added sugars may help you feel better sooner and may support your immune system.
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Eating may be the last thing on your mind when you’re sick with the flu, which is caused by the influenza virus. Good nutrition is still important during this time, though. Your body requires energy and nutrients to help you recover and to keep your immune system strong. And most importantly, your body needs hydration.
Keep reading to learn what foods and beverages are best to consume while you’re sick and which ones you should avoid.
Hydration is key
Dehydration is common while having the flu and can be dangerous if not treated. Drinking enough fluids can help improve symptoms of congestion by releasing mucus from your nose, especially when the fluids are warm. It’s important to start drinking plenty of fluids at the first signs and symptoms of illness.
Drinking plenty of water is best, but other fluids like broth, tea, and low-sugar electrolyte drinks can also help. Some foods can also help with hydration, such as celery, watermelon, cabbage, and cooked squash.
It is important to pay attention to symptoms of dehydration such as:
- Headaches
- Muscle weakness
- Excessive thirst
- Dry mouth
- Dark-colored urine
Increase your fluid intake as soon as possible if you notice any of these signs. And, if you’re experiencing severe dehydration, get medical care immediately.
Can any foods help with the flu?
It’s normal to have a smaller appetite when sick, but it’s still important to focus on getting good nutrition from the right foods. While there isn’t strong research to support a specific food that can fight the flu virus itself, there are many nutrients in foods that may help boost the immune system or help with symptoms of the flu.
Foods to focus on include:
1) Broth
Broth has many benefits for people with the flu. It helps keep you hydrated and warm broth can also help soothe a sore throat and relieve congestion.
2) 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 children.
Probiotics can be taken as a supplement — though these aren’t rigorously monitored for quality. They are also found in fermented beverages such as kombucha and foods like yogurt with live and active cultures, miso, and kimchi.
3) Chicken soup
Chicken soup isn’t just for the soul. Some research shows that chicken soup has various compounds that may help fight the flu.
4) Bland foods
Bland foods can help treat symptoms of nausea and vomiting that can occur with the flu. Bland foods are soft, low in fiber, and not spicy. These foods are easily digested and well-tolerated while still providing your body with necessary carbohydrates for energy. Examples include:
- White bread
- Potatoes
- White rice
- Applesauce and bananas
- Lean meats, such as chicken or whitefish cooked without added fats
- Low-fat or non-fat yogurt
Keep in mind that this eating pattern lacks many nutrients and is not meant to be a long-term diet.
Foods to avoid when you have the flu
Some foods can make symptoms of the flu worse or make it more difficult to recover. Other foods are worth avoiding when you’re not feeling well simply because they are detrimental to your overall health.
Foods to avoid include:
1) Alcohol
It’s known that alcohol can weaken the immune system, and research in animals has shown that alcohol can lower immunity during the flu and worsen flu infections. One study showed that patients hospitalized for the flu had worse outcomes if they were heavy drinkers. More research needs to be done in humans to fully understand the effects of alcohol on the flu virus itself.
Alcohol can also contribute to dehydration by causing you to urinate more often, so it is best to avoid it.
2) Processed foods and foods high in sugar
Like alcohol, processed and sugar-rich foods can weaken your immune system, which your body needs to fight off the flu. These foods are part of the “Western diet,” which has also been shown to increase inflammation and reduce control of infections. Examples of processed foods to limit, if possible, include:
- Packaged snacks, sweets, and breads
- Candy and ice-cream
- Sodas
- Sugary yogurts and breakfast cereals
- Processed meats, such as sausages and hot dogs
Instead, opt for fresh, healthy, easily digestible foods that can provide nutrients to support your immune system.
What else can I do to feel better?
The best way to treat the flu is to prevent it. Flu vaccines are an essential part of this prevention. To help prevent or reduce flu symptoms, the Centers for Disease Control (CDC) recommends that everyone over the age of 6 months gets vaccinated by the end of October. When it comes to COVID-19, the CDC recommends everyone over 12 years be vaccinated. Other tips for preventing the flu include:
- Avoiding close contact with people who are sick
- Washing your hands frequently
- Cleaning and disinfecting contaminated surfaces
- Covering your nose and mouth with a tissue when you cough or sneeze
If you still end up sick with the flu, there are ways to help you get some symptom relief, including:
- Staying home and getting plenty of rest
- Taking over-the-counter or prescription medicine
- Using a humidifier
- Getting fresh air
- Gargling with salt water
- Using a nasal irrigator
If you are experiencing symptoms of the flu, speak to your healthcare provider. This is especially necessary if you are at higher risk of flu complications, including adults over 65 years of age, pregnant people, young children, and people with certain medical conditions.
The bottom line
Eating nutritious foods and staying hydrated may help relieve symptoms of the flu. However, it’s still important to see a trusted healthcare provider if you think you have the flu. Practicing good hygiene and getting the flu vaccine are other important steps you can take to help prevent getting or spreading the flu to others.
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