Foods to eat and avoid with the flu

A person may not feel like eating much when they have the flu. However,
certain foods may aid recovery.
The flu is a collective term that refers to infection with an influenza virus.
Eating nourishing food and drinking plenty of fluids can provide essential
nutrients and keep the body hydrated, which may help speed recovery from
the flu.
In this article, we describe which foods may help or harm a person who has
the flu, according to scientific evidence. Read on for a practical dietary
guide to recovery from the flu.

Which foods may help flu recovery?

Medical research suggests that the following foods may reduce symptoms of
the flu:

Chicken soup
A study from 2000 suggests that common ingredients in chicken soup may
collectively combat inflammation, reducing inflammatory responses in the
body.
As a result, chicken soup may help clear congestion in the nose and airways
and soothe other symptoms in the upper respiratory tract.
Other soups, including vegetarian or vegan options, may have similar
effects.
Soups can be nutritious, easy to digest, soothing, and easy to prepare, even
during illnesses. Also, because they contain water, soups can promote
hydration.
Garlic
Garlic may have antiviral and antimicrobial properties. These can help
support the immune system as it combats infection, including a cold or the
flu.
Authors of a 2014 reviewTrusted Source have looked at the effects of garlic
on the common cold.
They refer to a 146-participant study in which participants who took a
garlic supplement every day for 3 months had fewer colds than those who
took a placebo. The authors note that confirming the effects will require
further research, however.
Eating meals with plenty of garlic may help the body fight off infection.

Foods high in vitamin C

Fruits and vegetables rich in vitamin C help support the immune
systemTrusted Source. Those with the highest levels of vitamin C include:
 sweet or hot peppers of any color
 oranges and orange juice
 grapefruit
 kiwifruit
Many fruits and vegetables rich in vitamin C are also excellent sources of
flavonoids, which are compounds that can provide a wide range of health
benefits. For example, flavonoids may help reduce the riskTrusted Source
of upper respiratory tract infections.
Beyond the foods listed above, good sources of both vitamin C and
flavonoids include:
 other citrus fruits, such as lemons
 red, blue, or purple berries
 red or purple grapes
 raw broccoli
 raw, dark leafy greens
For more information and resources to help keep you and your loved ones
healthy this flu season, visit our dedicated hub.

Ginger
Ginger may help relieve any nausea that accompanies the flu. Properties in
ginger can help with the digestive process, and the emptying of the
stomach, in particular.
One review found evidence to suggest that ginger was more effective than a
placebo in treating:
 morning sickness
 seasickness
 chemotherapy-induced nausea
The researchers also noted that ginger helped lower the frequency of
vomiting and the intensity of nausea during pregnancy.
Chopped ginger root or ground ginger can be a delicious addition to soups,
stews, and other meals. Ginger also goes well in herbal teas or a mixture of
hot water, honey, and lemon.

Leafy greens
Leafy greens contain plenty of fiber, which aids digestion. These vegetables
also provide key nutrients, such as:
 vitamin C
 iron
 folic acid

These play an important role in supporting the immune system.

Leafy green vegetables may also have antibacterial properties and anti-
inflammatory effects. As a result, eating leafy greens may help the body
heal from the flu.
Leafy greens can be an easy addition to soups or stews. They can also make
an excellent side dish. Examples of these vegetables include:
  kale
 spinach
 cabbage
 Swiss chard
 collard greens

Oatmeal
Oatmeal is filling, easy to make, and a great source of fiber. In fact, the
prebiotic fiber in oats can help feed healthful bacteria in the body.
Adding a banana to oatmeal can provide extra fiber, as well as
vitaminsTrusted Source such as potassium.
This may be especially beneficial for a person with flu symptoms because a
fever, diarrhea, and vomiting can all deplete levels of potassium and other
electrolytes.

Bland foods
The flu can cause nausea, and rich foods may not be appealing. Bland
foods, such as toast or brown rice, may be easier to eat.
Pairing either toast or brown rice with soups or simple, vegetable-based
meals can ensure that the body is getting enough vitamins and minerals.

Yogurt
Eating yogurt that contains live bacteria may help fight off the flu. Yogurt is
also a good source of proteinTrusted Source.
A 2011 study found that fermented yogurt combatted the flu virus in mice.
However, confirming this effect in humans will require further research.
It is important to note that dairy increases mucus production in some
people. This can temporarily worsen flu symptoms.
Other fermented foods, such as sauerkraut, kombucha, and plant-based
yogurts, are excellent substitutes that also contain live bacteria.
Fluids
Staying hydrated is one of the most important things that a person can do
to help their body fight off the flu.
Below are some fluids that may be particularly helpful:
 Water: The kidneys use water to flush waste products from the body.
Drinking plenty of water may help speed recovery.
 Coconut water: Coconut water is rich in potassium, sodium, and
chlorideTrusted Source. Drinking coconut water may help replace
electrolytes that the body loses through sweating, vomiting, or
diarrhea.
 Hot water with honey, lemon, and ginger: The ginger in this
soothing drink may reduce nausea.

Foods to avoid
Certain foods and drinks may slow recovery from the flu, including:
 Alcohol: Alcohol dehydrates the body and reduces the function of
the immune system.
 Processed foods: These can be high in salt, which can dehydrate
the body, and sugar, which can increase inflammation.
 Greasy foods: These can slow down digestion.
 Dairy: Lactose, a compound in dairy, can be hard to digest. Anyone
who is feeling nauseous or who experiences increased mucus
production after eating dairy should avoid it until flu symptoms
resolve.
 Food with rough edges: Crackers and other crispy foods can
scratch the throat and worsen any soreness.

Other recovery tips

If a person has mild to moderate flu symptoms, staying home and resting is
best.
The Centers for Disease Control and Prevention (CDC)Trusted Source
recommend:
 staying home until at least 24 hours have passed since a fever
subsided
 that anyone younger than 18 refrain from taking aspirin for their
symptoms
Taking aspirin can cause Reye’s syndrome, a rare disorder, in people under
18.
Avoiding contact with other people can help keep the flu from spreading.
People who smoke should avoid it while they have the flu. Smoking can
aggravate flu symptoms and delay recovery.
Taking medicine such as acetaminophen can help relieve a fever and ease
aches and pains.
When to see a doctor
Anyone with concerns about their flu symptoms should see a doctor.
The flu can have more severe effects for certain people, including:
 people aged 65 or overTrusted Source
 babies and young children
 pregnant women
 people with existing medical conditions
Anyone in these groups should seek treatment within 2 daysTrusted Source
of getting the flu to prevent complications. A doctor may prescribe antiviral
medications.

Summary
Certain nourishing foods and drinks may aid recovery from the flu — by
supporting the immune system or helping to fight inflammation, for
example.
Other foods and drinks may slow recovery. Dairy and greasy foods may
increase the risk of nausea and be difficult to digest, while alcohol can cause
dehydration.
Anyone with severe flu symptoms should see a doctor.
Also, some people have a higher risk of more severe flu symptoms and
complications. Anyone in a high-risk group should see a doctor about flu
symptoms, even when they are mild.