What is the best thing to eat if you have a virus? Your Nutrition Guide

When you have a viral infection, your body’s needs for fluids and calories increase significantly as it works to fight the illness and repair cells. This is why knowing what is the best thing to eat if you have a virus is key to supporting your recovery, managing symptoms, and providing your immune system with the necessary fuel.

Quick Summary

Prioritizing hydrating fluids and nutrient-rich, easily digestible foods is essential when fighting a virus. Focus on warm broths, lean proteins, and sources of vitamins and probiotics while avoiding dehydrating and inflammatory items to aid your body's recovery process.

Key Points

• Hydration is Key: Drink plenty of fluids like water, broths, and herbal teas to prevent dehydration and aid congestion relief.

• Embrace Soothing Liquids: Warm liquids such as chicken soup and bone broth are comforting and provide fluids, protein, and anti-inflammatory benefits.

• Prioritize Easily Digestible Foods: Opt for bland, soft foods like bananas, oatmeal, and toast to ease any upset stomach or digestive issues.

• Boost Immunity with Key Nutrients: Focus on foods rich in Vitamin C, Zinc, and Vitamin D, such as citrus fruits, poultry, fish, and fortified cereals, to support your immune system.

• Incorporate Probiotics for Gut Health: Yogurt, kefir, and other fermented foods contain beneficial bacteria that can modulate the immune response.

• Avoid Inflammatory and Dehydrating Items: Stay away from sugary drinks, alcohol, excess caffeine, and greasy or processed foods that can worsen symptoms and hinder recovery.

During a viral infection, symptoms like fever, sweating, vomiting, or diarrhea can increase your risk of dehydration, while inflammation and weakened immunity increase your body's demand for specific nutrients. Choosing the right foods can make a substantial difference in how quickly and comfortably you recover.

Hydration is Priority Number One

Staying properly hydrated is arguably the single most important aspect of managing a viral infection. Fever and sweating cause the body to lose fluids and electrolytes, which must be replenished to support all cellular functions.

• Water: The gold standard for hydration, especially when you have a sore throat or nasal congestion that can be exacerbated by dry air.
• Broths and Soups: Warm liquids help loosen mucus and congestion. Chicken soup is particularly beneficial, providing fluid, protein, electrolytes, and anti-inflammatory properties. Bone broth offers additional amino acids and collagen.
• Herbal Tea: Hot herbal teas, especially those with ginger or peppermint, can be soothing for a sore throat and help with nausea. Adding a little honey can help suppress a cough, but it should not be given to infants under 12 months.
• Electrolyte-Rich Fluids: Beverages like coconut water or sugar-free sports drinks can replenish electrolytes lost through sweating, vomiting, or diarrhea.

Soothing Foods for a Sore Throat and Upset Stomach

When a virus causes gastrointestinal distress or a sore throat, bland and gentle foods are the best choice. These options are easy to digest and won't irritate sensitive systems.

• Bananas: Soft, bland, and easy on the stomach, bananas provide essential potassium, which is an important electrolyte.
• Oatmeal: A comforting and bland meal that is easy to eat and provides calories, vitamins, and minerals.
• Yogurt: Look for plain or low-sugar varieties containing live and active cultures (probiotics), which support gut health and may aid the immune system.
• Applesauce: A component of the BRAT diet (bananas, rice, applesauce, toast), it is easy to digest and can help manage diarrhea.
• Ice Pops: A cold treat can soothe a sore throat and provide fluids and calories, especially for those with a low appetite. Opt for 100% fruit juice versions.

Immune-Supporting Powerhouses

Certain nutrients and compounds are crucial for strengthening the immune system's response to infection.

• Vitamin C: An antioxidant that helps protect immune cells and can be found in citrus fruits, bell peppers, broccoli, and berries.
• Zinc: This mineral supports immune cell function and may help shorten the duration of a virus. Sources include shellfish, poultry, beans, and nuts.
• Ginger: Known for its anti-inflammatory and anti-nausea effects, it can be consumed in tea, cooked dishes, or real ginger ale.
• Garlic: Contains compounds like allicin with antiviral properties.
• Probiotics: Found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, these beneficial bacteria support gut health, which is closely linked to immune function.
• Vitamin D: Plays a critical role in immune function, and sources include fatty fish (salmon, tuna), eggs, and fortified foods.

Comparison of Recommended vs. Avoided Foods

Feature	Recommended Foods	Foods to Limit or Avoid	Rationale
Hydration	Water, herbal tea, broths, coconut water	Caffeinated drinks, alcohol, sugary juices	Caffeinated and alcoholic drinks can cause dehydration; high sugar can increase inflammation.
Nutrients	Soups, colorful fruits/vegetables, lean protein, probiotics	Processed snacks, sugary treats, fried foods	Nutrient-dense foods fuel the immune system; processed foods lack essential nutrients and promote inflammation.
Comfort	Warm broth, hot tea, soothing oatmeal, ice pops	Hard, crunchy, or scratchy foods	Soft, easy-to-swallow foods don't irritate a sore throat.
Digestion	Bland foods (BRAT diet), ginger	Spicy foods, greasy/fatty foods, rich dairy	These can irritate the digestive system and worsen nausea or diarrhea.

Conclusion

While a virus runs its course, the right nutritional choices can significantly aid your body's fight and provide comfort. Prioritizing hydration with water and warm broths, choosing soothing and easy-to-digest foods, and incorporating immune-supporting nutrients like Vitamin C, D, Zinc, and probiotics will help you recover more efficiently. Just as important is avoiding foods and drinks that can hinder your progress, such as sugary items, alcohol, and overly processed foods. For personalized guidance or severe symptoms, it is always best to consult a healthcare provider.

For more information on specific foods, explore Healthline's 15 Best Foods to Eat When You're Sick.

Frequently Asked Questions

What should I drink first when I have a virus?

The most important thing to drink is water, followed by other hydrating options like broths, hot tea, and electrolyte-rich fluids like coconut water. Staying hydrated is the top priority.

Can chicken soup really help when you're sick with a virus?

Yes, chicken soup is beneficial for several reasons. It provides hydration, electrolytes, and protein, and its warmth can help soothe a sore throat and loosen congestion. Some research also suggests it may have an anti-inflammatory effect.

What if I have an upset stomach with the virus?

If you have an upset stomach, opt for bland, easy-to-digest foods, often referred to as the BRAT diet (bananas, rice, applesauce, toast). Ginger tea can also help with nausea.

What foods should I avoid when I have a viral infection?

It's best to avoid or limit sugary foods and drinks, alcohol, excessive caffeine, processed meats, and fatty or greasy foods. These can contribute to dehydration and inflammation.

Is fruit juice good to drink when you're sick?

While some fruit juice provides Vitamin C, many are high in sugar, which can increase inflammation and be dehydrating. Opt for 100% fruit juice without added sugar, or better yet, eat whole fruits and rely on water and broth for hydration.

How do probiotics help with a virus?

Probiotics, found in foods like yogurt and kefir, are beneficial bacteria that support gut health. Since a large portion of the immune system is in the gut, a healthy microbiome can help modulate the immune response and fight infections.

Does eating spicy food help with congestion during a viral illness?

Some people find that the capsaicin in spicy foods offers temporary relief from congestion. However, it can also irritate the throat and upset a sensitive stomach, so it should be consumed cautiously, especially during the peak of your illness.