What is best to eat when sick with the flu?

October 14, 2025 •

3 min read

Approximately 8% of the US population gets the flu each season, making it a common concern. When you're dealing with the aches, fever, and fatigue that come with it, knowing what is best to eat when sick with the flu can make a significant difference in your recovery. Proper nutrition and hydration are critical for supporting your immune system and helping you feel better faster.

Quick Summary

This article outlines the optimal diet for flu recovery, focusing on the importance of hydration, soothing liquids, and easy-to-digest, nutrient-dense foods. It provides specific examples to help manage common symptoms like nausea, sore throat, and loss of appetite.

Key Points

Stay Hydrated: Drink plenty of fluids like water, herbal teas with honey, and electrolyte-rich beverages to combat dehydration from fever and sweating.
Choose Soothing Liquids: Warm broths and chicken soup can help clear congestion and soothe a sore throat, providing hydration and essential nutrients.
Opt for Easy-to-Digest Foods: If you have nausea or vomiting, stick to bland options like the BRAT diet (Bananas, Rice, Applesauce, Toast) to ease digestion.
Boost Your Immune System: Incorporate foods rich in Vitamin C (citrus, leafy greens) and zinc (cashews, meat) once your appetite returns to support your body's recovery.
Avoid Inflammatory and Dehydrating Items: Steer clear of alcohol, caffeine, and greasy or sugary foods, which can worsen symptoms and prolong recovery.
Listen to Your Body: Don't force yourself to eat if you don't feel hungry, and gradually reintroduce more complex foods as you recover.
Consider Probiotics: Yogurt with live cultures can help support your gut health, which is connected to your overall immune function.

Prioritizing Hydration and Soothing Liquids

When flu symptoms hit, one of the most critical steps for recovery is staying hydrated. Fever, sweating, and potential vomiting can quickly lead to dehydration, which can worsen symptoms and delay healing.

The Importance of Fluids

Water: The best and simplest fluid for hydration. Aim to drink small, frequent sips throughout the day, especially if you have a fever.
Broths and Soups: Warm chicken soup, in particular, has long been a remedy for a reason. The warm liquid can help soothe a sore throat and clear congestion, while the broth provides electrolytes and nutrients.
Herbal Tea with Honey: Herbal teas like ginger or chamomile can be very soothing. A spoonful of honey can coat a sore throat, providing temporary relief.
Electrolyte Drinks: For cases of severe fluid loss due to vomiting or diarrhea, electrolyte beverages or coconut water can help replenish essential minerals.

Focusing on Easy-to-Digest, Nutrient-Dense Foods

For many, the flu causes a loss of appetite or an upset stomach. It's important to choose foods that are gentle on your digestive system but still provide the energy your body needs to fight the infection.

What to Eat When You Can't Stomach Much

The BRAT Diet: If you are experiencing nausea or vomiting, the classic BRAT diet (Bananas, Rice, Applesauce, Toast) is a safe bet. These foods are bland, low in fiber, and easy to digest.
Yogurt with Live Cultures: The probiotics in yogurt can help support a healthy gut flora, which is essential for overall immune function. Just be mindful if dairy exacerbates congestion.
Oatmeal: A simple bowl of oatmeal provides a gentle source of energy and soluble fiber.
Scrambled Eggs: As your appetite returns, scrambled eggs are a good source of protein that is easy to digest.

Incorporating Immune-Boosting Vitamins and Minerals

Once you are able to eat more, adding nutrient-dense foods will provide your body with the fuel it needs to fight the infection and recover.

Key Nutrients and Their Sources

Vitamin C: Associated with immune support, this powerful vitamin is found in citrus fruits, strawberries, leafy greens, and bell peppers.
Zinc: This mineral is crucial for the development and activation of immune cells. Good sources include cashews, beans, and certain meats.
Vitamin D: Helps regulate both innate and adaptive immune responses. Sources include fatty fish like salmon and fortified milk.

Comparison of Flu-Friendly Food Types


Food Type	Best For	Benefit	Considerations
Broths/Soups	Hydration, Sore Throat	Electrolytes, Congestion Relief	Can be high in sodium; opt for low-sodium versions or homemade.
BRAT Diet Foods	Nausea, Upset Stomach	Easy to Digest, Calming	Lacks wide range of nutrients, best for short-term use.
Vitamin C-Rich Foods	Immune Support	Fights Inflammation, Boosts Immunity	May irritate a very sore throat; juices can be an alternative.
Probiotic Foods (Yogurt)	Gut Health	Supports Immune System	Some may experience increased mucus production from dairy.
Lean Proteins (Eggs, Fish)	Energy, Repair	Provides Protein for Recovery	Avoid greasy or fried preparation methods.

What to Avoid While You're Sick

Just as important as knowing what to eat is knowing what to avoid. Certain foods can worsen symptoms or impede recovery.

Alcohol and Caffeine: Both act as diuretics, promoting dehydration. Alcohol also suppresses the immune system.
Fatty and Greasy Foods: Heavy, fried, or fatty foods are difficult to digest and can upset a sensitive stomach.
Excess Sugar: High sugar intake can cause inflammation and suppress immune function. Avoid sugary sodas, candies, and pastries.
Hard-to-Swallow Foods: If you have a sore throat, avoid hard, crusty foods that can cause further irritation.

The Recovery Phase: Transitioning Back to a Normal Diet

As you begin to feel better, you can gradually reintroduce your normal diet. Start with small, balanced meals. Listen to your body and avoid overwhelming it with heavy or spicy foods too soon. Continuing to hydrate and focus on nutrient-rich foods will help rebuild your strength and complete your recovery.

For more in-depth information on staying healthy, consult reliable sources like the Centers for Disease Control and Prevention (CDC).

Conclusion

Managing your diet strategically when you are sick with the flu is a cornerstone of recovery. By prioritizing hydration with water, broths, and teas, and opting for easy-to-digest, nutrient-dense foods like the BRAT diet or immune-boosting options, you can give your body the best chance to heal. Avoiding dehydrating and inflammatory foods is equally important. By following these nutritional guidelines, you can help soothe your symptoms, support your immune system, and get back on your feet sooner.

Frequently Asked Questions

Yes, chicken soup can be beneficial when you have the flu. The warm broth helps soothe a sore throat and clear nasal congestion, while also providing fluids and electrolytes to combat dehydration.

Yes, orange juice is rich in Vitamin C, which supports the immune system. However, if you have a very sore throat or an upset stomach, the acidity may be irritating. Consider diluting it with water or choosing a less acidic fruit juice.

If you are experiencing severe nausea or vomiting, focus on hydration first. Take small, slow sips of water, broths, or electrolyte drinks. Once you can tolerate fluids, try very small amounts of bland foods like the BRAT diet.

For some, dairy can increase mucus production and congestion, but this is not the case for everyone. If you find that dairy products like milk or cheese worsen your symptoms, it is best to avoid them until you recover. Probiotic yogurt is often well-tolerated.

While spicy foods like chili or garlic can sometimes help clear your sinuses, they can also upset a sensitive stomach during the flu. It's best to stick to bland, soothing foods until your nausea and digestive issues subside.

If you are vegetarian or simply prefer an alternative, vegetable broths are an excellent choice for hydration and symptom relief. Other options include ginger tea or hot water with lemon and honey.

Yes, it can. Greasy, high-fat, and sugary foods are harder to digest and can increase inflammation, which may delay your recovery. Focusing on nutrient-rich foods provides your body with the energy it needs to fight the infection effectively.