Is Pasta Good for You When You Have the Flu?

January 3, 2026 •

4 min read

When you have the flu, a staggering 60% of your energy expenditure is directed towards immune function, leaving you with little energy for digestion. This is why simple, easy-to-digest foods are crucial for recovery, raising the question: is pasta good for you when you have the flu? The answer depends on the preparation, but in its plain, simple forms, pasta can be a beneficial and comforting meal during illness.

Quick Summary

Eating plain, simple pasta can be good for you with the flu, providing easy-to-digest carbohydrates for energy without straining your digestive system. It helps to fuel your body's recovery process. Focus on mild, broth-based preparations and avoid heavy sauces or fatty ingredients that can worsen symptoms.

Key Points

Easy to Digest: Plain pasta provides simple carbohydrates that are gentle on an upset stomach, unlike heavy, complex meals.
Source of Energy: As a carbohydrate-rich food, pasta supplies your body with the glucose it needs to fuel its immune response and aid in recovery.
Comforting Meal: A small, warm bowl of plain pasta can be a soothing and filling option when appetite is low and other foods seem unappealing.
Focus on Simple Preparations: Avoid heavy cream sauces, excessive cheese, or spicy additions. Stick to light broths or a drizzle of oil.
Aids in Hydration: When prepared in a broth, pasta can contribute to your fluid intake, which is critical when fighting the flu.
Listen to Your Body: Start with small portions and observe how you feel. Increase intake and complexity of accompaniments as your symptoms and digestion improve.

Why Simple Carbs are Your Friend During the Flu

When you're fighting off the flu, your body's primary goal is recovery. A significant amount of your energy reserves are diverted to your immune system, which can leave you feeling weak and fatigued. Plain carbohydrates, like pasta, offer a readily available source of energy (glucose) that your body can use efficiently without requiring a lot of digestive effort. Complex meals, heavy in fats and fiber, can be much harder to process, diverting energy away from your immune response and potentially causing further stomach upset.

The Benefits of Plain Pasta for Flu Sufferers

Easy to Digest: Plain white pasta is a low-fiber, low-fat food, making it gentle on a sensitive or upset stomach. For those experiencing nausea or vomiting, bland foods are often more easily tolerated.
Energy for Recovery: The carbohydrates in pasta provide the necessary fuel for your body's immune system to function effectively. Without adequate calories, your body cannot properly fight off the infection.
Nourishing and Filling: For someone with a reduced appetite, a small bowl of pasta can feel substantial and comforting, providing a sense of normalcy and satiety when other foods seem unappealing.
Versatile: Plain pasta can be easily prepared with simple, well-tolerated additions. A light broth, a drizzle of olive oil, or a sprinkling of parmesan cheese (if dairy is tolerated) can add flavor and minimal nutrients without overwhelming the digestive system.

A Comparison of Pasta Preparations for the Flu


Preparation	Pros	Cons	Best for	Worst for
Plain with a touch of oil or butter	Very easy to digest; good source of energy; gentle on stomach	Bland flavor; lacks significant vitamins	Early stages of flu with nausea or stomach upset	Anyone needing more nutritional variety or flavor
Chicken noodle soup with pasta	Hydrating; includes lean protein; comforting; includes vitamins from vegetables	Can be too complex if experiencing severe digestive issues	Moderate stage of flu when appetite is returning	Severe nausea, vomiting, or diarrhea
Pasta with light tomato sauce	Adds flavor and some antioxidants (lycopene)	Acidity might irritate a sensitive stomach	Later stages of recovery when digestive system is more robust	Early flu stages, severe nausea or heartburn
Heavy cream-based sauces	Rich, high-calorie meal	Very high in fat, difficult to digest; may worsen nausea	Fully recovered individuals only	Anyone with the flu, especially with stomach issues

Preparing Pasta for Flu Recovery

When you have the flu, the goal is simple nourishment, not a gourmet meal. Here are a few simple ways to prepare pasta:

Plain Pasta with Broth: Cook a small portion of pasta and serve it in a warm, low-sodium chicken or vegetable broth. This provides both hydration and calories in an easy-to-manage form.
"Pasta in Bianco": As is traditional in some cultures, prepare simple, plain pasta with just a touch of olive oil or butter and, if tolerated, a light sprinkling of parmesan cheese. This provides energy with minimal digestive strain.
Chicken Noodle Soup: Homemade chicken noodle soup, with ditalini or other small pasta shapes, is a classic flu remedy for a reason. The broth provides hydration, the lean chicken offers protein, and the pasta provides carbs.

What to Avoid When Eating Pasta with the Flu

While plain pasta is generally safe, what you add to it can make a big difference. Avoid adding ingredients that could cause further irritation or strain on your digestive system. These include:

Heavy, high-fat sauces: Cream sauces, cheesy sauces, and rich pesto can be difficult to digest and may aggravate nausea or bloating.
Spicy ingredients: Hot peppers or strong spices can be irritating to a sore throat or sensitive stomach lining.
Excessive dairy: While a small amount of parmesan might be fine, large quantities of cheese or milk can be hard to process for some, especially if they are experiencing digestive issues.
Raw or undercooked vegetables: While beneficial in other contexts, raw vegetables are high in fiber and can be difficult to digest when you're unwell. Opt for well-cooked, soft vegetables instead.

Conclusion

Ultimately, is pasta good for you when you have the flu? Yes, when prepared simply, it is. The key is to choose plain, refined pasta and pair it with gentle, easy-to-digest accompaniments like broth or a minimal amount of healthy fat. This provides your body with the necessary energy to fight off the illness without diverting crucial resources to heavy digestion. Listen to your body and start with small portions. As your appetite and digestion improve, you can gradually introduce more complex toppings and ingredients to your pasta dishes.

For more information on nutrition during illness, you can consult reliable sources such as the National Institutes of Health (NIH).

Frequently Asked Questions

Plain pasta, specifically white pasta, is recommended because it is a low-fiber, low-fat carbohydrate that is easy to digest. When you have the flu, your body's energy is focused on fighting the infection, and an easily digestible food provides quick energy without straining your system.

It is best to avoid heavy sauces, such as creamy or cheesy ones, as the high fat content can be difficult to digest and may upset your stomach. A light tomato sauce might be acceptable in later stages of recovery, but bland preparations are best for the initial illness.

No, whole wheat pasta is not the best choice when you are actively sick. Its high fiber content requires more digestive work from your body, which can be taxing when your energy is low. Plain white pasta is the gentler option during illness.

For an easy and soothing meal, simply boil a small portion of plain pasta and serve it with a warm, low-sodium chicken or vegetable broth. A touch of olive oil or butter can be added if tolerated.

Yes, eating easy-to-digest foods like pasta can help. A fever increases your body's metabolic rate, and providing it with simple carbohydrates gives it the energy needed to fight the infection and recover.

Bland, plain starchy foods like pasta are often well-tolerated and can help settle your stomach when you are feeling nauseous. Their simple flavor and texture are less likely to trigger feelings of sickness than more complex or strongly flavored foods.

For added nutrition that is still easy on the stomach, you can add cooked, shredded lean chicken breast and well-cooked, soft vegetables like carrots or celery, especially within a soup.