What to eat with flu or COVID? A Guide to Recovery-Boosting Foods

November 13, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), hydration is one of the most important aspects of recovery from viral illnesses like the flu and COVID-19. Understanding what to eat with flu or COVID can help soothe symptoms and provide your body with the nutrients it needs to get better faster.

Quick Summary

This guide covers the best foods and drinks to consume during a flu or COVID-19 infection, focusing on essential hydration, nutrient-dense options, and soothing remedies. It also details what foods to avoid and provides tips for managing specific symptoms like nausea or loss of taste.

Key Points

Prioritize Hydration: Drinking water, broths, and herbal teas is the most important step to prevent dehydration, especially with fever.
Choose Nutrient-Dense, Easy-to-Digest Foods: Opt for soothing options like chicken soup, oatmeal, and bananas to provide essential vitamins and energy without stressing your digestive system.
Support Immunity with Key Nutrients: Consume foods rich in Vitamin C, Zinc, and antioxidants, such as citrus fruits, leafy greens, and garlic, to bolster your immune response.
Avoid Certain Foods and Drinks: Stay away from high-sugar foods, fatty meals, and caffeine, which can worsen inflammation and dehydration.
Adapt to Specific Symptoms: If you lose your sense of taste or smell, focus on varying textures and colors {Link: Good House Keeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}. Use ginger for nausea and stick to bland foods if your stomach is upset.

The Importance of Nutrition During Illness

When your body is fighting off an infection like the flu or COVID-19, it requires more energy and specific nutrients to fuel the immune system. Many people experience a reduced appetite or altered sense of taste, making it difficult to eat. However, selecting the right foods and fluids is crucial for maintaining strength and avoiding dehydration. The proper nutrition can also help reduce inflammation and replenish the body's resources depleted during the illness.

Prioritizing Hydration: Your First Line of Defense

Staying hydrated is the most important step, especially if you have a fever, are sweating, or experiencing vomiting and diarrhea. Fluids help thin mucus, reduce congestion, and replace electrolytes lost during illness.

Best Hydrating Options:

Water: The gold standard for hydration.
Broths and Soups: Chicken, beef, or vegetable broths are soothing and contain electrolytes and nutrients. Warm liquids can also help clear congestion.
Herbal Tea with Honey: Hot tea can soothe a sore throat, and honey acts as a natural cough suppressant and has antibacterial properties.
Coconut Water: A natural source of electrolytes.
100% Fruit Juice (Unsweetened): Provides vitamins and energy. Popsicles made from fruit juice are also a great way to stay hydrated, especially for children.

Soothing and Nutrient-Rich Foods

When you feel up to eating solids, focus on easily digestible, nutrient-dense options. The BRAT diet (bananas, rice, applesauce, toast) is recommended for nausea {Link: Good Housekeeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}. Chicken soup, bananas, oatmeal, and ginger are suggested for soothing symptoms {Link: Good Housekeeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}.

Immune-Boosting Powerhouses

To support recovery, include foods with nutrients like Vitamin C, Zinc, and antioxidants {Link: Good Housekeeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}. Leafy greens, citrus fruits, garlic, and yogurt with live cultures are recommended for their immune-supporting properties {Link: Good Housekeeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}.

Comparison of Easy-to-Eat Foods


Food Item	Primary Benefit	Best For	Considerations
Chicken Soup	Hydration, electrolytes, protein	All symptoms, especially congestion and sore throat	Opt for low-sodium or homemade versions.
Oatmeal	Easy to digest, provides energy	Upset stomach, low energy	Choose plain; add honey or fruit for flavor.
Bananas	Potassium, easy to digest	Nausea, diarrhea	Good for stomach issues.
Yogurt	Probiotics, protein	Supporting immune function, replenishing gut flora	Choose low-sugar varieties with live cultures.
Herbal Tea	Hydration, soothing	Sore throat, congestion	Add honey or ginger; avoid caffeine.

Foods to Avoid When Sick

Some foods can hinder your recovery.

High-Sugar Foods and Drinks: Can increase inflammation and suppress the immune system.
Fatty and Fried Foods: Difficult to digest and can aggravate an upset stomach.
Alcohol and Caffeine: Can worsen dehydration.
Spicy Foods: Can upset a sensitive stomach.

Addressing Special Circumstances During Sickness

Loss of Taste or Smell: Focus on textures and colors. Strong herbs like garlic and ginger may be more perceptible. Smoothies are good for nutrients.
Stomach Upset (Nausea/Diarrhea): Stick to clear liquids and bland foods like broth, gelatin, and the BRAT diet. Ginger tea is effective for nausea.

Conclusion

What you eat with flu or COVID is critical for recovery. Prioritize hydration and easily digestible, nutrient-rich foods like soups and oatmeal to support your immune system. Avoid sugary, fatty, and fried foods. Tailor your diet to symptoms like nausea or loss of taste for a smoother recovery. Consult a healthcare professional for personalized advice.

Explore immune-boosting recipes to aid your recovery.

Disclaimer: This article provides general nutritional advice and is not a substitute for professional medical guidance. Always consult a healthcare provider for diagnosis and treatment.

Frequently Asked Questions

Yes, chicken soup provides hydrating fluids, electrolytes, protein, and can help soothe a sore throat and clear congestion.

While water is best, you can also drink broths, coconut water, or herbal tea with honey for fluids and electrolytes.

Some find dairy thickens mucus, but this is a myth. Yogurt with live cultures can benefit immune support, but observe your body's reaction.

Stick to bland, easily digestible foods like the BRAT diet and clear fluids like broth. Ginger is also excellent for easing nausea.

Warm fluids are soothing. Hot tea with honey, warm broth, and warm water with lemon and honey are good options. Soft foods like oatmeal can also help.

Focus on different textures, temperatures, and colors. Strong herbs and spices like ginger or garlic can help, as can eating individual foods {Link: Good House Keeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}.

Generally, getting nutrients from whole foods is best due to a wider range of beneficial compounds. Focus on fruits, vegetables, and lean protein {Link: Good House Keeping https://www.goodhousekeeping.com/health/a40733239/what-to-eat-when-you-have-covid/}.