Nutrition Diet: What Do You Feed Someone That Has the Flu?

October 18, 2025 •

4 min read

When someone has the flu, a fever and sweating can lead to rapid dehydration. Understanding what do you feed someone that has the flu is critical, as proper nutrition and hydration are key to managing symptoms and promoting a faster recovery. The right diet can help soothe a sore throat, calm an upset stomach, and provide essential nutrients to support the body’s immune response.

Quick Summary

This guide provides practical dietary advice for caring for someone with the flu, highlighting essential fluids for hydration, easy-to-digest foods to soothe symptoms, and important immune-boosting nutrients to help speed up recovery.

Key Points

Prioritize Hydration: Encourage plenty of fluids like water, broth, and herbal tea to combat dehydration, which is a major concern with the flu.
Soothe with Warm Liquids: Hot teas and chicken soup can help clear congestion and soothe a sore throat, providing much-needed comfort.
Eat Bland, Easy-to-Digest Foods: Opt for soft, simple foods like bananas, rice, toast, and oatmeal, especially if nausea or an upset stomach is present.
Boost Immunity with Key Nutrients: Provide foods rich in vitamins C and D, as well as zinc and antioxidants, to help the immune system fight the infection.
Avoid Problematic Foods: Steer clear of alcohol, caffeine, and high-sugar or fatty foods, which can worsen dehydration and inflammation.
Listen to Cravings: When appetite returns, allow for comforting, easy-to-digest foods that appeal to the sick individual.
Supplement with Spices: Consider adding ginger and turmeric to broths or teas for their anti-inflammatory and anti-nausea benefits.

The #1 Priority: Hydration

During a bout of influenza, staying adequately hydrated is the most crucial aspect of nutritional care. A fever, sweating, and potential vomiting or diarrhea can all lead to significant fluid loss. Dehydration can worsen symptoms and delay recovery, so it's essential to encourage a steady intake of fluids. Good options for hydration include:

Water: The best and simplest option for rehydration.
Herbal Tea: Warm teas, especially with honey and lemon, can soothe a sore throat and help clear congestion. Avoid caffeinated teas.
Clear Broths: Chicken, vegetable, or bone broths are excellent sources of fluids, electrolytes, and nutrients that are easy on the digestive system.
Electrolyte-Rich Beverages: Sports drinks or electrolyte solutions can help replenish lost minerals, but opt for lower-sugar varieties.
Coconut Water: A natural source of electrolytes that is great for hydration.
Ice Pops: Can be a soothing and hydrating option, especially for a sore throat. Choose options with natural ingredients and minimal added sugar.

Easy-to-Digest Comfort Foods

When a flu sufferer has a sore throat, nausea, or a diminished appetite, it’s best to offer foods that are easy on the stomach. Bland, soft foods are less likely to cause irritation or an upset stomach.

Bananas: Soft, easy to digest, and a good source of potassium, which helps replenish electrolytes.
Rice: Simple white rice is a staple of the BRAT (Bananas, Rice, Applesauce, Toast) diet for upset stomachs.
Toast or Crackers: Bland, dry options that can help settle a queasy stomach.
Oatmeal: A warm bowl of oatmeal provides fiber and important minerals like iron and zinc.
Yogurt: Contains beneficial probiotics that can aid gut health, though some with a sensitive stomach may prefer to limit dairy. Cold yogurt can also soothe a sore throat.
Eggs: Scrambled eggs or omelets can provide lean, easy-to-digest protein when the appetite returns.
Avocados: Rich in healthy fats and calories, providing much-needed energy in an easy-to-eat format.

The Restorative Power of Soups

Chicken noodle soup is a classic flu remedy for a reason. Scientific evidence suggests its ingredients can have an anti-inflammatory effect, helping to alleviate symptoms. The warm liquid and steam can also help clear nasal passages and congestion. A good soup provides hydration, protein from the chicken, and a mix of vitamins from the vegetables. For those who prefer alternatives, flavorful vegetable or minestrone soups offer similar benefits.

Immune-Boosting Nutrients

Supporting the immune system is vital during a flu infection. Including foods rich in certain nutrients can give the body the tools it needs to fight off the virus and recover.

Vitamin C: An essential antioxidant that helps the immune system function properly. Good sources include citrus fruits, bell peppers, kiwi, strawberries, and broccoli.
Zinc: Plays a crucial role in immune response. Found in foods like poultry, beans, nuts, and fortified cereals.
Vitamin D: May help with immune function. Good sources include fortified milk, salmon, and eggs.
Garlic: Contains compounds that have shown antiviral and anti-inflammatory properties. It can be added to soups or consumed raw if tolerated.
Ginger: Known for its anti-nausea effects and anti-inflammatory properties. Great in tea or added to broths.

Foods to Limit or Avoid

Just as important as what to eat is what to avoid, as some foods can worsen symptoms.

Alcohol: Dehydrates the body and can suppress the immune system.
Caffeine: A diuretic that can further contribute to dehydration.
Sugar: Excess sugar can increase inflammation and may suppress the immune system.
Fatty and Greasy Foods: Foods like pizza, fried chicken, or fast food can be difficult to digest and may upset a sensitive stomach.
Spicy Foods: While some find spice helps with congestion, it can also trigger a runny nose or upset a sensitive stomach.
Hard, Crunchy Foods: Dry crackers, nuts, and chips can irritate a sore throat.

Comparing Foods: Eat This, Not That


Feature	Eat This (Recommended)	Not That (Avoid/Limit)	Reasoning
Hydration	Water, Broth, Herbal Tea	Alcohol, Caffeinated Drinks, Sugary Sodas	Avoids dehydration; soothes symptoms
Soothing	Hot Tea with Honey, Broth, Yogurt	Crunchy Snacks, Spicy Foods, Highly Acidic Juices	Soothes a sore throat; gentle on the stomach
Digestibility	Bananas, Rice, Toast, Oatmeal	Greasy/Fatty Foods, Highly Processed Foods	Easy to digest, especially with nausea
Immune Support	Citrus Fruits, Leafy Greens, Garlic	Processed Sweets, Foods High in Added Sugar	Provides vitamins, minerals, and antioxidants
Energy	Lean Protein, Avocados, Whole Grains	Fried Foods, Empty Calories	Provides sustained energy for recovery

Putting It All Together: Meal Ideas

Here are a few meal and snack ideas for someone recovering from the flu, keeping in mind the priority is to provide nourishment without causing discomfort.

Breakfast: A warm bowl of oatmeal with a sliced banana and a drizzle of honey, or simple scrambled eggs with a side of plain toast.
Lunch: A classic bowl of chicken noodle soup with extra carrots and celery. Alternatively, a mild vegetable broth with rice or small pasta.
Dinner: A simple meal of baked chicken or fish with a soft-cooked sweet potato.
Snacks: Yogurt with a few berries, soft fruit like melon or peaches, or a few saltine crackers.
Dessert: A scoop of ice cream or a popsicle can be especially soothing for a sore throat.

Conclusion

Knowing what do you feed someone that has the flu is about more than just providing calories; it's about offering comforting, nutrient-dense foods and fluids that support the body's natural healing process. By prioritizing hydration with water, herbal teas, and broths, and offering easy-to-digest foods like bananas, rice, and soups, you can help soothe uncomfortable symptoms. Avoiding fatty, sugary, and caffeinated items prevents further strain on the body. As appetite returns, slowly reintroduce a variety of nutrient-rich foods to help rebuild strength and energy. Always listen to what the sick person feels they can tolerate, and remember that rest is equally important for a full recovery. For further reading on immune-boosting foods, you may find resources like Healthline's article on the best foods for when you're sick helpful.

Frequently Asked Questions

Water, herbal teas with honey, and clear broths are excellent choices for hydration. Electrolyte-rich drinks like sports drinks or coconut water can also be beneficial.

Yes, chicken soup can help for several reasons. The warm broth provides hydration and helps clear nasal passages, while the ingredients offer nutrients and can have an anti-inflammatory effect.

Bland, starchy foods such as bananas, rice, applesauce, and toast (the 'BRAT' diet) are easy on the stomach and a good starting point if nausea is an issue.

While dairy's effect on mucus is a common myth, some people with sensitive stomachs might find it less tolerable. For a sore throat, cold yogurt can actually be soothing and provides probiotics.

Avoid alcohol, caffeine, and foods high in sugar, fat, or spice. These can be hard to digest and worsen symptoms like dehydration and inflammation.

Yes, honey has antibacterial properties and can be very effective at soothing a sore throat and suppressing a cough. It should not be given to children under 1 year old.

Ginger is well-known for its anti-nausea effects and can also help with inflammation. Ginger tea or ginger ale made with real ginger can be very soothing.

While Vitamin C is important for immune function, supplements are not always necessary. Getting Vitamin C from whole foods like fruits and vegetables is recommended. Consulting a doctor about supplements is a good idea.