What to Eat (and Drink) When You Have the Flu

Give your immune system a fighting chance.

When afflicted with the flu, the genuine remedy lies in rest and the passage of time. Magical elixirs of food and drink won’t instantaneously dispel your symptoms. However, prioritizing proper hydration and consumption of nourishing edibles can contribute to preventing the exacerbation of your current condition. This practice might alleviate your discomfort and expedite your recovery process.

Given that your appetite might diminish during times of ailment, we consulted with two reputable nutritionists to identify easily ingestible provisions that offer substantial immune-boosting and symptom-relieving advantages. In accordance with their evidence-based insights and personal expertise, here are their recommendations to incorporate into your regimen when battling sickness.

Electrolyte beverages

“Maintaining proper hydration holds paramount importance during a bout of flu, especially when fever and perspiration are factors, or if maintaining solid food intake proves challenging,” explains Jessica Crandall, RDN, a distinguished nutritionist based in Denver. She also serves as a spokesperson for the Academy of Nutrition and Dietetics. Crandall emphasizes the fundamental role of water intake while suggesting an additional strategy. Introducing an electrolyte-rich sports drink or coconut water into your hydration routine can effectively ensure the restoration of not only fluids but also vital sodium and potassium levels.

Furthermore, the prospect of flavored beverages might be more enticing than plain water, potentially promoting increased fluid consumption. It’s worth noting that conventional advice often cautions against sugary sports drinks for those not engaging in strenuous physical activity. However, in situations where solid food consumption is challenging, these drinks could offer a convenient means of obtaining essential calories.”

Green tea

An additional effective approach to maintaining hydration involves the consumption of hot tea. Rena Zelig, RDN, an assistant professor of nutritional sciences at Rutgers University, underscores its benefits: “Given that the flu often entails upper respiratory symptoms, the consumption of warm or hot beverages can facilitate the dilation of airways.” Zelig further elaborates that this practice might be more comfortable than drinking room-temperature water.

For optimal results, Zelig suggests opting for green tea due to its elevated antioxidant content compared to its black tea counterpart. To enhance the soothing effects, incorporating a touch of honey could prove beneficial in alleviating sore throats and mitigating coughing symptoms as well.

Chicken noodle soup

If you find yourself a bit unwell or simply craving some comforting and delicious fare, this delightful recipe from Cooking Light presents a wonderful rendition of a comforting chicken noodle soup. To access the complete set of instructions, I recommend viewing the instructional video provided.

Beans or peas

Certainly, chicken doesn’t have to be your sole protein choice. As Jessica Crandall notes, “During times of illness, the idea of consuming a chicken breast might not be appealing.” In such instances, considering alternative protein sources, such as protein shakes or more easily digestible foods, could prove to be a more suitable approach.

Crandall highlights that plant-based protein options like beans and peas might offer a less overwhelming and more palatable protein intake. Similar to chicken, these plant-based sources can be seamlessly incorporated into comforting and easily ingested soups and stews that provide warmth and hydration.

Brightly colored fruits and veggies

Discover a revitalizing morning smoothie that delivers a powerful boost of superfoods. Bursting with berries that brim with antioxidants and phytonutrients, this concoction contributes to heart health, and cognitive vitality, and even aids in initiating digestion. To grasp the preparation process fully, I recommend viewing the provided video tutorial, setting the tone for a well-commenced day.

Orange juice

Harness the power of antioxidants through liquid means as well. Orange juice stands as a commendable source of vitamin C, a nutrient that certain studies propose may aid in reducing the duration of colds and flu. However, a word of caution lies in the excessive consumption of this beverage, which might lead to adverse effects. As Jessica Crandall explains, “There’s a limit to how much vitamin C your body can absorb in one go, and an excess could trigger gastrointestinal discomfort.”

To strike a balance, Crandall advises against gulping down substantial quantities of orange juice. Instead, she recommends a measured approach: blend 4 ounces of juice with 16 to 20 ounces of water. This strategy ensures proper hydration while still enabling you to meet your daily vitamin C requirement, sidestepping the pitfalls of excessive sugar and calorie intake.

Beef

Another crucial nutrient to prioritize during illness is zinc. Research indicates that this mineral plays a pivotal role in combating infections through immune system regulation. Additionally, studies suggest that zinc supplementation could potentially curtail the duration of the common cold. While obtaining zinc from dietary sources is also beneficial, there’s relatively less scientific investigation in this domain, as noted by Jessica Crandall.

For those seeking zinc through food, 3 ounces of braised beef constitutes a noteworthy choice, supplying around 7 mg of zinc—roughly half of the recommended daily value for adults. Notably, braised beef is also abundant in protein and vitamin B, elements that contribute to a comprehensive recovery from the flu. Alternatively, oysters and shrimp are also excellent zinc sources, albeit shellfish might not be as appealing or accessible during times of illness.

BRAT foods

“In instances where individuals are grappling with the flu, they frequently experience pronounced nausea or gastrointestinal disturbances,” explains Rena Zelig. “In such situations, it’s prudent to opt for unpretentious, mild foods that the stomach can handle without strain.” Zelig recommends plain crackers as a reliable choice and highlights the significance of the well-known “BRAT” foods: bananas, rice, applesauce, and toast. These options are gentle on the stomach and tend to be well-tolerated during episodes of gastrointestinal distress.

Ginger

Ginger-infused foods and beverages could potentially provide relief from the stomach issues accompanying the flu, according to Rena Zelig. While research predominantly investigates ginger’s anti-inflammatory and anti-nausea properties in contexts like motion sickness and pregnancy, its potential benefits for flu-related symptoms remain an avenue of exploration.

To incorporate ginger into your regimen, consider its presence in teas or soups. Alternatively, you can create your own restorative concoction by infusing fresh ginger into water. It’s important to note, however, that relying on commercial ginger ale might not be advisable. Many ginger ale brands contain minimal actual ginger content and substantial sugar levels. Moreover, the carbonation present in these beverages could exacerbate discomfort for those dealing with sore throats or queasy stomachs.

Fortified grains

“When managing the flu, it’s important to include foods that contribute to heightened energy levels, and B vitamins play a significant role in this,” highlights Rena Zelig. She emphasizes the presence of Vitamin B12, which occurs naturally in sources such as eggs, meat, shellfish, and dairy. However, for those following a vegetarian diet or those who find heavy options unappealing, fortified grains like certain bread and breakfast cereals can also serve as alternate sources of Vitamin B12. This approach ensures a well-rounded intake of essential nutrients even during periods of illness.