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 an important role in helping your immune system fight off viruses and help you recover faster. Eating the right foods can reduce symptoms such as fatigue, congestion and sore throats, while avoiding certain foods can prevent your condition from worsening.
Flu symptoms often include fever, chills, body aches, and digestive upset. These symptoms can include dehydration and loss of appetite, making it tempting to skip meals or eat whatever is convenient. However, choosing nutritious foods that are gentle on your stomach and packed with nutrients can make a big difference in how you feel. In this article, telehealth platform Daktronic shares with you what to eat, and what to avoid, when you have the flu.
Key takeaways
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Flu symptoms can be reduced by choosing the right foods that support hydration, immune function and rest.
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Hydrating fluids such as broths, electrolyte drinks, and herbal teas can help replace fluids lost during fevers and congestion.
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Foods rich in vitamins and minerals, such as citrus fruits and leafy greens, support the immune response.
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Avoid heavy, greasy and sugary foods that can worsen inflammation and digestive discomfort.
5 Foods to Eat When You Have the Flu
1. Hot broths and soups
Chicken broth or vegetable broth is a classic flu remedy for good reason. Warm liquids soothe a sore throat, loosen mucus and keep you hydrated. Broth is easy to digest and provides electrolytes such as sodium and potassium, which can help you when you have a fever and sweat more than usual.
Try a simple homemade chicken soup with carrots, celery and garlic. Steam helps to clear nasal congestion, making breathing easier.
2. Citrus fruits and vitamin C-rich foods
Oranges, grapes, strawberries and kiwi contain vitamin C, an antioxidant that supports the immune system. While vitamin C does not cure the flu, it can help reduce the duration and severity of symptoms.
If you find it difficult to eat whole fruits, try fresh-squeezed juices or smoothies that combine citrus with other nutrient-dense ingredients like spinach or ginger.
3. Ginger and herbal tea
Ginger has natural anti-inflammatory and antiviral properties. Drinking ginger tea can help reduce nausea, ease sore throats, and reduce inflammation. Herbal teas like chamomile or peppermint also provide relaxation and hydration without caffeine, which can dehydrate you.
4. Leafy greens and vegetables
Spinach, kale and other leafy greens are rich in vitamins A, C and folate, which support immune function and tissue repair. Steamed or lightly cooked vegetables are easier to digest when hunger is low.
Adding a handful of greens to a soup or smoothie can increase 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 can worsen inflammation.
3 Foods to Avoid When You Get the Flu
1. Sugar 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 greasy foods
Heavy, greasy food can be difficult to digest and can worsen nausea or stomach pain, common flu symptoms. Fried chicken, fast food, and rich sauces can also increase inflammation, making it harder for your 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 thick mucus or more coughing after consuming dairy products, it’s best to avoid them until you feel better.
How to Stay Hydrated During the Flu
The flu often causes dehydration through fever, sweating and low fluid intake. Staying hydrated is critical to recovery. Water is the best choice, but other fluids such as herbal teas, broths, and electrolyte drinks can help maintain balance.
Avoid caffeinated or alcoholic beverages, which can further dehydrate you. It’s easier to drink small amounts frequently than trying to consume large amounts at once, especially if you’re feeling nauseous.
Balance rest and activity to promote your flu recovery
In addition to these dietary considerations, it is important 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 properly. During sleep, the body produces cytokines, which are proteins that help fight infection and inflammation. Making sure you get enough rest can significantly increase your body’s ability to heal and recover from the flu.
Incorporating light physical activity, such as stretching or short walks, can also be beneficial if you feel up to it. Gentle movement can improve circulation, which can help deliver nutrients to your immune cells more effectively. However, it is important to listen to your body and not overexert yourself, as this can increase fatigue and prolong your illness. Balancing rest with light activity can create a supportive environment for recovery, allowing you to regain your strength and health more effectively.
When to seek medical advice and how telehealth can help
Most cases of the flu improve with rest and supportive care, but some symptoms require immediate medical attention. A fever lasting more than three days, shortness of breath, chest pain, persistent vomiting, or confusion are indications to contact a health care 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. Aim for plenty of sleep and avoid strenuous activity until you feel stronger.
Eat small, frequent meals
When your appetite is low, small meals throughout the day can provide steady energy without overwhelming your digestive system.
Listen to your body
If certain foods cause discomfort, avoid them temporarily. Focus on what feels soothing and nourishing.
Eat well to bounce back fast
Choosing the right foods during the flu can make a significant difference in how you feel. Hydrating broths, vitamin-rich fruits and vegetables, soothing teas, and probiotics help your body fight off viruses. Avoiding sugary, greasy and mucus-forming foods will reduce inflammation and digestive disturbances.
Frequently Asked Questions
Can I eat solid foods if I have a sore throat from the flu?
Yes, but choose soft, easy-to-swallow foods like soup, mashed potatoes, yogurt, or cooked cereal. Avoid spicy or acidic foods that can further irritate your throat.
Is it okay 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 sugar and dilute them with water if they are too sweet or acidic.
How important is hydration when recovering from the flu?
Hydration is key. Fever and congestion lead to fluid loss, so drinking plenty of water, broths and herbal teas will help prevent dehydration and support your immune system.
Should I avoid all dairy products when I have the flu?
Not necessarily. Yogurt with live cultures can be helpful, but if you notice increased mucus or congestion after eating milk or cheese, it’s best to avoid it until you’ve recovered.
this story was produced by Theoretical Reviewed and distributed by and Stalker.
