Key takeaways

• Staying hydrated is essential when you have the flu – water is the best option, but you can also drink broth, ginger tea, herbal tea with honey, lemon tea, and 100% juices without added sugars to maintain proper hydration.
• Choose nutrient-rich foods that support immune function, including chicken soup (which provides protein and zinc), vitamin C-rich fruits and vegetables (like oranges, peppers, and broccoli), and spices like ginger and turmeric that have anti-inflammatory properties.
• Avoid alcohol, fatty foods like pizza and fast food, excess simple sugars, and highly processed foods, as these can be hard to digest and may prolong symptoms when you’re sick with the flu.

You may not eat as much as usual with the flu, as you likely have a reduced appetite. Still, when you do eat, it’s best to opt for foods that provide you with the energy and nutrients you need to get you back on your feet.

Read on to learn more about the best things to eat and drink and what to avoid when you have seasonal flu.

What to drink to stay hydrated

Hydration is essential for your body to work properly.

A fever, sweating, and loss of appetite are common with the flu. As a result, you can easily become dehydrated.

When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for your body. If you’re looking for something with more flavor, you can also drink:

• broth
• ginger tea
• herbal tea with honey
• honey and lemon tea (mix equal parts with hot water)
• 100% juices (look for products without added sugars)

Low-sugar sports drinks or other electrolyte-containing beverages, such as Pedialyte, may also help. However, you should only use Pedialyte under your doctor’s guidance.

Fruits and vegetables also contain water and can help prevent dehydration.

Although not typical of the seasonal flu, if you experience vomiting or diarrhea, it’s a good idea to replace electrolytes. You can try rehydration drinks to increase levels.

What’s the difference between Pedialyte and Gatorade?

Foods to eat

Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important when you are well.

Here are some tips on what to eat when you have the flu.

1. Broth

Chicken, beef, or vegetable broth is a soothing and nutritious choice from the time symptoms begin until you have fully recovered.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

Here, find out how to make bone broth.

2. Chicken soup

Chicken soup is traditionally thought of as a go-to food when you’re feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you’re under the weather.

It also has nutritional benefits.

• The broth provides fluids and electrolytes to prevent dehydration.
• The chicken provides protein and zinc.
• Carrots are a good source of vitamin A.
• Celery and onions provide vitamin C
• Herbs contain antioxidants.

What other healthy soups can you choose?

3. Garlic

Garlic provides flavor and is a potential remedy for various ailments.

A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by supporting the immune system.

You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits.

4. Vitamin D foods

Vitamin D is essential for bone health but it also contributes to the functioning of the immune system.

Some research has suggested that vitamin D supplements may help prevent flu and COVID-19 infections.

Foods containing vitamin D include:

• cod liver oil
• some fish, such as trout and salmon
• dairy milk
• fortified oat, almond, and soy milk

What other foods are high in vitamin D?

5. Yogurt

Yogurt is a good source of probiotics. Probiotics are “good” bacteria that can help support the immune system.

One small, older 2016 study suggests probiotics may reduce the severity of the flu in some people, although other research from 2019 found no evidence to support its use.

Probiotic supplements are not recommended for people with severe health problems unless monitored by a healthcare professional.

If you would like to incorporate a probiotic yogurt into your diet, look for those that contain:

• live active cultures
• vitamin D
• little or no added sugar

6. Vitamin C-containing fruits and vegetables

Vitamin C is crucial for supporting your immune system, which is especially important when you’re sick.

Foods high in vitamin C include:

• red or green peppers
• oranges or 100% fresh orange juice
• grapefruit juice
• lemon juice
• kiwi
• broccoli

Vitamin C supplements are another option.

7. Leafy greens

Spinach, kale, and other leafy greens are quality sources of nutrients such as vitamins A, C, E, and K and can help support your immune system when you have the flu.

Try adding leafy greens to a fruit smoothie, add them to soups, or eat them raw with a drizzle of lemon and olive oil.

8. Broccoli

Broccoli and its leaves provide essential nutrients that may help fight flu. Broccoli also contains the immune-boosting vitamins C and E, along with calcium and fiber.

Consider eating broccoli on its own or adding it to soup.

9. Oatmeal

When you’re sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including:

• copper
• iron
• selenium
• zinc
• fiber
• protein

Learn more about oatmeal’s benefits.

10. Spices

Adding certain spices to your diet, such as ginger and turmeric, may help ease symptoms. They contain anti-inflammatory properties that can help break up congestion.

Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

Get some more tips on reducing congestion.

Foods to avoid

When you’re sick with the flu, stay away from the following items:

• Alcohol. This causes dehydration and can lower your immune system.
• Fatty foods. Fried foods, pizza, and fast foods can be hard to digest.
• Excess simple sugars. Foods and drinks like candy, sweetened beverages, and some fruit juices can prolong diarrhea.
• Limit dairy intake. Milk and milk products contain the sugar lactose, which can be difficult to digest for some people recovering from viral gastroenteritis.
• Highly processed foods. Foods from fast food chains and ready meals contain fewer nutrients due to high levels of processing.

Helping a child stay nourished

As an adult with the flu, when you have no appetite or energy, it can be difficult to eat nutritious foods and make sure you’re drinking enough fluids. This can be even more challenging for children.

A child is also more likely than an adult to become dehydrated because their lower body mass means they are more likely to lose fluids from a high fever.

Make sure you offer fluids to your child often. You can also offer popsicles to soothe a sore throat and help with hydration.

Eating right year-round to prevent the flu

Eating a nutritious diet year-round is a great way to improve immunity, which may, in turn, help prevent the flu. While there’s no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as:

• Vitamin C: Oranges, peppers, and grapefruit
• Vitamin D: Salmon, mushrooms, and fortified milk
• Zinc: Oysters, red meat, and fortified cereals
• Selenium: Seafood, eggs, and dairy
• Iron: Lean meat, white beans, and nuts
• Protein: Beans, nuts, and poultry
• Probiotics: Kefir, yogurt, and kimchi
• Prebiotics: Garlic, onions, and leeks

What are 15 immune-boosting foods?

Frequently asked questions

What should I eat with a cold or the flu?

With a cold or the flu, it’s essential to stay hydrated, for example, by drinking plenty of water. Warm herbal teas and soups can provide antioxidants and other nutrients, and they can also soothe the throat.

Choose nutrient-dense foods that support the immune system, such as fruits and vegetables that are high in vitamin C.

What's the best thing to eat if you're sick with stomach flu?

If you have an upset stomach with diarrhea, vomiting, or both, it’s especially important to stay hydrated. Water, ginger tea, and oral rehydration solutions may help. You may have to take small sips regularly.

Probiotic yogurts may also help boost your intestinal health. Foods that are easy to digest, such as toast, are also a good option.

What should you eat if you have nausea?

What foods should you avoid when you're sick?

If you are unwell with a virus or upset stomach, it’s always best to steer clear of the following items, which have low nutritional value and may contribute to inflammation:

• alcohol
• fried or fatty foods
• added sugars
• highly processed foods

If you can eat when you’re sick, make sure you opt for nutrient-dense foods that will support your overall wellbeing.

The takeaway

If you get the flu, it’s important to rest, stay hydrated, and eat nutritious foods. The worst of your symptoms should be gone after 5 to 7 days.

If symptoms are severe, if they worsen, or if they persist, consider seeking medical advice.