5 Foods to Eat When You Have the Flu, and 3 Foods to Avoid

Eating may be the last thing on your mind when you're sick with theflu(influenza). But despite the myth about "feeding a cold and starving a fever," good nutrition is still important. Your body needs energy andnutrientsto help you recover and keep your immune system strong.

Knowing what to eat when you're sick can help you feel better sooner. Keep reading to learn 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 asmaller appetitewhen 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, manynutrients in foodsmay help boost your immune system or ease flu symptoms.

EXPERT PICKS: WHAT TO READ NEXT

• How to boost your immune system:From quality sleep to a well-balanced diet, here are ways tosupport 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 otherat-home flu remediesto help you feel better.
• Stages of flu recovery:Here's what you can expect as yourecover from the flu, including when you can get back to your usual routines.

Here are five foods to focus on as yourecover 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 combat dehydration, a common complication of having the flu.

People with the flu usually have fever and sometimes other symptoms like diarrhea, nausea, or vomiting. These things make your body lose more water and increase the risk for dehydration. Drinking enough fluids can help avoid this.

Make sure to drinkplenty of fluidslike:

• Water
• Non-caffeinated tea
• Low-sugar electrolyte drinks
• Fruit juice without added sugar

Somefoodshave 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 is a great food option when you're sick. It contains plenty of water and electrolytes, which help keep youhydrated. Warm broth can also helpsoothe a sore throat.

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. Someresearchshows that chicken soup contains compounds that may helpfight the flu.

3. Yogurt (and other probiotic-rich foods)Probioticscan 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 onimmune systemfunction during a flu infection. One small study showed that probioticsdecreased the incidenceof flu sickness in school-age children.

You can take probiotics as a supplement - though thesearen't rigorously monitoredfor 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 eatingbland, starchy foodslike plain white bread - or similar foods like crackers, rice, or boiled potatoes.

Plain bread is soft, low in fiber, and not spicy. It doesn't typically causestomach upset, even when you're sick. Plus, it contains carbohydrates - a good source of energy. But bread isn't a perfect food, so make sure to get back to your usual 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 flufeel 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. Otherfoods high in vitamin Cinclude:

• 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 yourimmune system.Researchin animals shows that alcohol can worsen flu infections. There's also some evidence that alcohol affects how humans fight off the flu. Onestudyshowed 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 limitrefined sugarat all times, but it's especially important to avoidinflammation-provoking foodswhen you're sick.

Some items to skip include:

• Candy
• Soda
• Yogurt with added sugar
• Sugary cereals

3. Processed meats Processed and cured meats canweaken your immune system. And your body needs a strong immune system to fight off the flu. Processed meatsare linked to inflammationand can evenincrease 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, healthy, and easily digestible foods that providenutrients 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 starting aprescription antiviral medicationlikeTamiflu(oseltamivir). 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 tryat-home flu treatments, like:

• Rest
• Over-the-counter (OTC) fever reducers likeacetaminophen(Tylenol) oribuprofen(Advil, Motrin)
• Humidifiers
• Saltwater gargles
• Nasal saline rinses

It's a good idea to see a healthcare professional as soon as possible if you're athigher riskfor 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.

Frequently asked questions

What are flu comfort foods?expand_more Comfort foods, or foods that give you a sense of well-being and bring up fond memories, will vary from person to person. Some flu comfort foods may include items from the list above, like broth, chicken soup, and white bread or saltine crackers.

What is the best meal to eat when you have the flu?expand_more

What is the best drink for the flu?expand_more

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" data-qa="ContentCalloutH2Title" 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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