Battling the flu can leave you feeling utterly drained and with little appetite. But while it is tempting to just curl up under the covers and forget about food, what you eat can play a big role in helping your body fight off the illness and recover faster.
What Is The Flu?
The flu, short for influenza, is a contagious respiratory illness caused by viruses. It attacks your nose, throat, and sometimes lungs, ranging from mild sniffles to severe illnesses. The Centers for Disease Control and Prevention recommends getting a flu vaccination each year to help prevent infection.
Flu symptoms
Unlike a common cold that comes on slowly, flu symptoms tend to hit suddenly. You might experience fever, chills, and body aches that leave you feeling generally run down. A cough, sore throat, and stuffy nose can join the party. While some may experience vomiting and diarrhoea, these are more common in children.
Can What You Eat Manage Flu Symptoms?
Fighting off a cold, flu, or respiratory infection can zap your appetite, but don’t underestimate the power of food! Nourishment is key to a speedy recovery. Certain foods and drinks can ease symptoms like sore throat, aches, and digestive woes. Plus, some options are packed with vitamins and immune-boosting nutrients to help your body fight back and prevent the illness from worsening.
10 Foods To Eat When Sick With Flu
1. Plain, Warm Broth
Warm broth is a champion when it comes to battling the flu. Whether you choose beef, vegetables, or chicken, this comforting drink delivers a double whammy of relief. The warmth soothes a scratchy throat and loosens congestion, while the fluids help combat dehydration, a common concern during illness.
2. Ice Pops
When a sore throat makes warm broth a challenge, ice pops offer a delicious and hydrating alternative. The coldness can make the throat numb, easing discomfort in a dry or swollen throat. Opt for 100% fruit juice ice pops over sugary varieties. These fruity ice pops deliver a double dose of benefits: hydration and a boost of vitamins to aid your body’s recovery.
3. Chicken Soup
Chicken soup may not be a scientifically proven cure-all, but it can still be a comforting ally when battling the flu. The warm broth soothes a scratchy throat and loosens congestion, while the chicken provides lean protein to aid your recovery. Remember the veggie crew? Carrots, celery, and onions add a dose of vitamins A and C, offering an extra immune boost. If you’re vegan or vegetarian, no worries. Swap the chicken with cooked tofu to keep your protein intake up while enjoying a bowl of flu-fighting chicken (or tofu) soup.
4. Fruits & Vegetables
Pay attention to your fruits and veggies when battling the flu. These colourful powerhouses are packed with vitamin C, a nutrient that plays a key role in strengthening your immune system. Filling your plate with vitamin C-rich fruits and vegetables like oranges, grapefruit, bell peppers, kiwi, broccoli, strawberries, and even potatoes can give your body the extra boost it needs to fight off the illness and get you back on your feet faster.
5. Garlic
Remember not to underestimate the power of garlic. This pungent little bulb might be tough on your breath, but it can be a champion for your immune system. Garlic contains properties that help your body absorb zinc, a mineral essential for regulating and improving immune function. Plus, it adds a delicious layer of flavour to soups and broths, making them even more comforting during flu season. If raw garlic is too much for your taste buds, consider garlic supplements as an alternative.
6. Leafy Greens
Leafy greens should be included in your flu-fighting food arsenal. These vibrant powerhouses are loaded with vitamins A, D, and K, all of which contribute to a strong immune system and can help reduce inflammation. Don’t worry if you do not like raw greens in a salad. Leafy greens like spinach, kale, and cabbage can be easily incorporated into smoothies or soups for a delicious and nutritious way to get your daily dose of vitamins.
7. Ginger
If you’re battling a cold and nausea is one of your unpleasant symptoms, consider incorporating ginger into your diet. Ginger has a well-known reputation for calming nausea and soothing upset stomachs. The beauty of this ingredient is that it seamlessly adds flavour to various soups, allowing you to reap its benefits without having to eat it raw.
8. Turmeric
While there’s no magic bullet for preventing the flu, turmeric might be a worthy addition to your winter wellness routine. The curcumin in turmeric boasts anti-inflammatory and antioxidant properties. These may reduce the severity of flu symptoms and potentially lessen the chance of falling ill by boosting your immune system’s response. Consider incorporating turmeric into your diet through curries, smoothies, or even a sprinkle in your morning tea.
9. Vitamin D Foods
Bolster your immune system and potentially ward off illness by incorporating vitamin D-rich foods into your diet. Fatty fish like trout and salmon and surprising sources like mushrooms can provide a healthy dose of this essential vitamin. Refrain from being deterred by ingredients you might not enjoy on their own. Blend egg yolks and milk into smoothies for a creamy texture, or add cooked mushrooms to soups for a savoury flavour. Even fortified plant-based milk alternatives can be a convenient way to up your vitamin D intake.
10. Oatmeal
Oatmeal offers a comforting and nutritious option when you’re under the weather. Easy to digest and gentle on the stomach, it packs a powerful immune-boosting punch with essential minerals like copper, zinc, and iron. While bland oatmeal might be easiest to tolerate during bouts of nausea or vomiting, adding a touch of honey or fresh fruit can brighten the flavour profile when you’re up to it.
5 Foods & Drinks To Avoid With The Flu
Processed Foods
While the convenience of grabbing greasy takeout might be appealing when you’re feeling lousy, resist the urge. These processed foods are often loaded with unhealthy fats and low in vital nutrients. Remember, your body is fighting off an illness, and it needs all the ammunition it can get. Processed options offer minimal nutritional support, hindering your body’s ability to recover. Opt for healthier choices that will nourish your body and aid in healing.
Dairy
The role of dairy when you’re sick can be confusing. Proponents point to the valuable nutrients in yoghurt and milk that can aid recovery. However, there’s also the belief that dairy thickens mucus, worsening congestion. The truth likely lies somewhere in between. While some may not experience any problems with dairy, if your congestion worsens after consuming it, opt for nutritious, dairy-free alternatives to ensure you get the support your body needs without aggravating symptoms.
Alcoholic Beverages
Fighting the flu is tough enough without throwing dehydration into the mix. Unfortunately, alcoholic beverages are a recipe for further dryness. Alcohol acts as a diuretic, increasing urination and flushing fluids out of your system. This can worsen flu symptoms like fever and fatigue. On top of that, alcohol weakens your immune system’s ability to fight off the virus, potentially prolonging your recovery time. Stick to hydrating fluids like water or electrolyte-rich beverages to help your body feel better faster.
Caffeinated Beverages
Similar to alcohol, high doses of caffeine in energy drinks or coffee can act as diuretics, hindering your body’s ability to stay hydrated. To avoid this setback, go easy on caffeinated beverages while sick. However, some hot teas with moderate caffeine can still be a good option. Often, these teas contain ginger or peppermint, which can soothe nausea, congestion, or a sore throat, providing a comforting and potentially helpful remedy.
4 Drinks For When You Have the Flu
Water
Yeah, plain water is king for hydration; there are ways to make it more enjoyable. Infuse your water with fruits like lemon or citrus, sip on room-temperature water throughout the day, or try chilled water to aid digestion and soothe a sore throat.
Hot Tea
Skip the sugary drinks when you feel under the weather – reach for a hot tea instead. The warmth soothes a sore throat, while the steam can decongest a stuffy nose. Many tea options offer additional benefits:
- Peppermint calms the stomach.
- Chamomile relaxes.
- Ginger tackles nausea.
- Elderberry supports your immune system.
Black, oolong, green, and hibiscus teas are packed with antioxidants, while blends featuring multiple herbs and spices can deliver a powerful punch of symptom relief.
Fruit or Vegetable Juice
Being under the weather can lift your appetite for healthy fruits and veggies. Don’t fret; opt for 100% fruit or vegetable juice to keep your vitamin and nutrient intake up. But be sure to choose juices that are truly 100% juice, avoiding sugary drinks disguised as healthy options.
Low-sugar Electrolyte Drinks
Dehydration can worsen illness, so replenish fluids and electrolytes with a smart beverage choice. Electrolyte drinks like Gatorade can be helpful, and Pedialyte is another option. However, if you have diabetes, consult your doctor first, as it might be lower in carbohydrates than you need. Remember, lower-sugar options are generally better whenever possible.
Meal Replacement Drinks
Eating regular meals is ideal when sick, but sometimes illness curbs your appetite. Meal replacement drinks can step in to deliver essential vitamins and nutrients while keeping you feeling full. Look for options that are low in sugar and packed with benefits. Popular choices include protein shakes like Ensure or Glucerna or protein powders like Orgain or Garden of Life that you can blend into smoothies.
When To See A Doctor
While most flu cases can be managed at home with rest and fluids, there are situations where seeking medical attention is important. See a doctor if your fever keeps rising (above 100.4°F), you have chest pain or trouble breathing, can’t keep fluids down, or have a persistent cough (after 2–3 weeks). Severe swallowing pain or headaches/congestion that won’t improve with medicine are also causes for concern. If you experience chest pain or shortness of breath, get to the emergency room immediately.
FAQ
Can a healthy diet prevent me from getting sick?
Eat healthy to stay strong. A balanced diet with vitamins and nutrients can help fight off illness.
Does not eating make the flu worse?
Flu doesn’t require changing your diet; stay hydrated and nourished to fight it off. Drink plenty of water and eat what you can.
Is the BRAT diet good for the flu?
Bland foods like bananas, rice, applesauce, and toast (BRAT diet) can help ease an upset stomach, nausea, or diarrhoea from the flu or cold.
Are there foods I can eat to help prevent getting the flu?
Fight off the flu before it starts! Pack your diet with these immune-boosting goodies:
Sunshine vitamin: Mushrooms, fortified milk, and salmon for Vitamin D.
Iron power: Nuts and white beans for a dose of iron.
Zinc stars: Oysters, red meat, and poultry to up your zinc intake.
Selenium superheroes: Brown rice, oatmeal, cashews, and yoghurt are rich in selenium.
