Is Pasta Okay for Flu? A Guide to Eating When Sick

December 4, 2025 •

4 min read

A study suggests that easily digestible, carbohydrate-rich foods like plain pasta can be a good option for people with an upset stomach during illness. During the flu, providing your body with necessary energy and nutrients is crucial for recovery, and bland, comforting foods are often the most tolerable. This article explores whether pasta fits into a flu-friendly diet and how to prepare it properly.

Quick Summary

Bland, simple pasta can be a gentle and digestible source of energy during the flu, especially when prepared without heavy sauces. The key is to focus on simple preparations with nourishing broths or light, non-greasy ingredients that won't upset a sensitive digestive system.

Key Points

Easy on the Stomach: Simple, refined pasta is a gentle source of carbohydrates and is easier for a sensitive digestive system to tolerate.
Source of Energy: As a carbohydrate, pasta provides quick energy, which is essential for your body to fight the flu when your appetite is low.
Preparation is Key: Avoid rich, fatty, or spicy sauces, which can upset a sensitive stomach and worsen flu symptoms. Stick to simple broths or light olive oil.
Hydration Bonus: Cooking pasta in a hydrating broth adds fluids and electrolytes, which are crucial when you have a fever.
Whole Grain vs. Refined: While normally healthier, whole grain pasta's high fiber content can be too much for an upset stomach during the peak of illness. Opt for plain white pasta initially.
Combine with Nutrients: Pair simple pasta with nutrient-rich foods like chicken, broth, or steamed vegetables as your appetite returns to aid recovery.

The Case for Simple Pasta During the Flu

When you're fighting the flu, your body's energy reserves are depleted, and a lost appetite or nausea can make eating difficult. Plain, white pasta made from refined grains can be a good choice in this situation. Unlike high-fiber whole grains, refined pastas are easier for a sensitive digestive system to break down and absorb, providing a quick source of energy.

How to Prepare Pasta for Flu Recovery

To make pasta flu-friendly, simplicity is key. Avoid rich, creamy, or greasy sauces that can be difficult to digest and may aggravate an upset stomach.

Pasta in Broth: A simple pasta cooked in chicken or vegetable broth is hydrating and provides electrolytes. Tiny pastas like pastina or orzo are excellent for this purpose.
Plain with Olive Oil: A little extra virgin olive oil can add some healthy fat and flavor without the heaviness of other sauces.
Garlic and Herb: For those without stomach upset, a light sauce with sautéed garlic and immune-boosting herbs like parsley can be beneficial. Wait for the flu's peak symptoms to pass before trying this approach.
With Steamed Vegetables: Adding soft, steamed vegetables like carrots, zucchini, or squash can increase the nutrient density without adding digestive strain.

The Risks and Precautions with Pasta

While simple pasta can be helpful, there are risks to consider, especially if you have gastrointestinal symptoms.

Heavy Sauces: Creamy, high-fat sauces like Alfredo or rich, oily pesto can be hard to digest and should be avoided.
Spicy Ingredients: Hot peppers or very spicy sauces can irritate the stomach lining and should be skipped while you're sick.
Fiber Overload: Whole grain pasta, while healthier normally, can be too high in fiber for a sensitive stomach during the initial stages of flu and could worsen symptoms like diarrhea.
Dairy Sensitivities: Some people find that dairy can increase mucus production, which might exacerbate congestion. If this is a concern, stick to broth-based preparations.

Comparison: Pasta vs. Other Flu Foods

When you have the flu, choosing the right food is about balancing nutritional needs with what your body can tolerate. Here’s how simple pasta compares to other popular remedies:


Food Type	Benefit for Flu	Consideration
Simple Pasta	Easy-to-digest carbs for energy	Avoid heavy sauces; choose refined pasta initially
Chicken Soup	Hydrating, soothing, and provides electrolytes and protein	Excellent choice, especially broth-based with noodles
Bananas (BRAT Diet)	Bland, easy to digest, and rich in potassium	Part of a very restrictive diet for stomach issues, less nutrient-dense
Oatmeal	Good source of fiber and soothing, easy to eat	Consider texture if sore throat is severe; can be higher in fiber
Citrus Fruits	High in Vitamin C to support the immune system	Acidity can irritate an upset stomach

Beyond Pasta: A Holistic Approach to Flu Nutrition

While pasta can be a helpful component, a full recovery depends on a comprehensive dietary strategy. Here are some essential tips:

Prioritize Hydration: Fever, sweating, and other flu symptoms can lead to dehydration. Drink plenty of fluids, including water, broths, and electrolyte drinks, throughout the day.
Focus on Probiotics: Yogurt and other fermented foods can help rebalance gut flora, which can be disrupted by illness. Opt for lactose-free yogurt if dairy exacerbates congestion.
Eat Immune-Boosting Nutrients: Foods rich in vitamins and antioxidants, such as leafy greens, garlic, and citrus fruits (if tolerated), can help support your immune system. Read more about the best foods to eat when you're sick on Healthline.
Listen to Your Body: If your appetite is low, don’t force yourself to eat. Bland, simple foods are often the most appealing and easiest to keep down. Gradually reintroduce more varied foods as your symptoms improve.
Avoid Trigger Foods: Steer clear of alcohol, caffeine, and high-sugar drinks, as these can further dehydrate you and potentially suppress the immune system.

Conclusion

In short, is pasta okay for flu? Yes, simple, bland pasta can be a safe and effective way to get energy while you recover. However, the preparation is critical. By opting for broths or light sauces over heavy, greasy ones, and pairing it with other nutrient-dense foods, pasta can provide a comforting and valuable contribution to your diet when you are sick. Remember to stay hydrated and listen to your body's signals to ensure a smooth and speedy recovery from the flu.

Recommended Flu-Friendly Pasta Recipe: Pastina Soup

For a truly comforting and easy-to-digest meal, a simple pastina soup is often recommended.

Ingredients: Chicken or vegetable broth, pastina (small star-shaped pasta), a tablespoon of butter, and grated Parmesan (optional, depending on dairy tolerance).
Instructions: Bring the broth to a boil. Add the pastina and cook according to package directions until tender. Stir in the butter and Parmesan until melted and combined. Serve warm.

What to Eat When You’re Nauseous

If nausea is a primary symptom, stick to the BRAT diet (bananas, rice, applesauce, toast) and simple broths. Simple pasta may be introduced once fluids are tolerated. Plain, unseasoned food is best during this phase of illness.

Frequently Asked Questions

When you have the flu, especially with gastrointestinal issues, plain white pasta is often a better choice. Its lower fiber content is easier to digest than whole wheat pasta, which can be too hard on a sensitive stomach.

For the flu, a simple preparation is best. Use a light chicken or vegetable broth, or a small amount of plain olive oil. Avoid heavy, creamy, or spicy sauces, as these can be hard to digest and may aggravate symptoms.

Yes, bland, simple carbohydrates like plain pasta are often recommended for an upset stomach. They can provide energy without irritating your digestive system, similar to the BRAT diet (bananas, rice, applesauce, toast).

While pasta itself is not hydrating, cooking it in a broth-based soup is an excellent way to get both fluids and electrolytes, which is crucial when you have a fever or are sweating excessively.

For a sore throat, stick to softer foods. Pastina or other small pasta cooked in broth until very tender can be soothing and easy to swallow. Hard or crunchy foods should be avoided.

Once peak symptoms subside, you can add immune-supporting ingredients. Consider incorporating chicken, soft steamed vegetables like carrots or squash, or a pinch of garlic or ginger for added benefits.

Chicken noodle soup is often considered superior for flu relief because it combines hydrating broth, protein, and easy-to-digest noodles. Plain pasta is a good alternative if you crave a different flavor or texture, but broth-based soups offer more comprehensive benefits.