What's Good to Eat When You Have the Flu?

November 13, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), hydration is the single most important factor for recovery from illnesses like the flu. Knowing what's good to eat when you have the flu, particularly foods that are easy on your stomach and packed with immune-supporting nutrients, can help you feel better and recover faster.

Quick Summary

This guide provides expert-backed recommendations on foods and drinks that aid in recovery from the flu. It focuses on maintaining hydration, choosing easily digestible foods, and incorporating immune-boosting nutrients while avoiding foods that can worsen symptoms.

Key Points

Hydration is Paramount: Fever and sweating cause dehydration, so prioritize drinking plenty of fluids like water, broth, and herbal tea to support your immune system.
Start with Bland Foods: If you feel nauseous, stick to easy-to-digest options like bananas, rice, applesauce, and toast (BRAT diet) before moving on to more complex foods.
Embrace Warm Broth and Soups: Warm liquids like chicken soup and bone broth are hydrating, rich in nutrients and electrolytes, and can soothe a sore throat and congestion.
Incorporate Immune-Boosting Nutrients: As your appetite improves, eat foods high in Vitamin C (citrus fruits), zinc (nuts), and beneficial compounds (garlic, ginger) to fuel your body's fight against the virus.
Avoid Sugary, Fatty, and Spicy Foods: High-sugar and high-fat foods can cause inflammation and are difficult to digest, while spicy foods can irritate your stomach and potentially worsen symptoms.
Listen to Your Body: Don't force yourself to eat if you have no appetite. Focus on small, frequent sips of fluids, and reintroduce solid foods gradually as you feel ready.
Rest is as Important as Diet: Along with proper nutrition, getting adequate rest allows your body to dedicate its energy to fighting the infection and recovering more quickly.

Prioritizing Hydration: The Foundation of Flu Recovery

When you have the flu, fever and sweating can quickly lead to dehydration. Keeping your body well-hydrated is the most important step for recovery. Without adequate fluids, your body's cells cannot function properly to fight the infection. Beyond plain water, several other fluids can help replenish your body's resources and soothe symptoms.

Fluids that aid recovery

Water: The most basic and crucial fluid for staying hydrated. Aim for frequent, small sips throughout the day.
Broth: Clear, warm broths provide hydration, electrolytes, and nutrients that are easy on the stomach. The warmth can also help soothe a sore throat and clear congestion.
Herbal Tea: Hot, caffeine-free herbal teas can be soothing for a sore throat and help relieve nasal congestion through steam inhalation. Adding a little honey can provide extra comfort, though it should not be given to children under one year of age.
Coconut Water: This natural beverage is a good source of potassium and other electrolytes, which helps replace what is lost through sweating, vomiting, or diarrhea.
Electrolyte Drinks: Commercial electrolyte-replenishing drinks, especially low-sugar options, can help if you are experiencing vomiting or diarrhea.
Popsicles: Made from 100% fruit juice, these can be an excellent way to get fluids and a little energy, particularly for children.

Choosing the Right Foods: From Bland to Beneficial

Your appetite may decrease significantly when you're sick. The best approach is to start with bland foods and gradually reintroduce more nutritious options as you feel better.

The BRAT Diet and Other Easy-to-Digest Foods

The BRAT diet (bananas, rice, applesauce, toast) is often recommended when experiencing nausea or diarrhea, as these are low in fiber and easy to digest.

Bananas: Easy to digest, rich in potassium, and can help replenish electrolytes.
White Rice: Bland and easy on the stomach.
Applesauce: A simple way to get some fruit-based nutrients without the fibrous skin.
Dry Toast/Crackers: Simple carbohydrates that can help settle a queasy stomach.
Oatmeal: A warm, comforting option that is easy to eat and provides calories, vitamins, and minerals.
Eggs: Cooked simply (like scrambled) and not excessively greasy, eggs are a good source of lean protein.

Powering Your Immune System: Immune-Boosting Foods

As your appetite returns, incorporating nutrient-dense foods can give your immune system the fuel it needs to fight the virus.

Foods rich in immune-supporting nutrients

Chicken Soup: Grandma was right. Chicken soup provides protein and iron from the chicken, plus hydrating broth, which may help reduce inflammation and improve your immune response.
Citrus Fruits and Berries: These are excellent sources of Vitamin C and flavonoids, which support immune function.
Garlic: Contains compounds with potential antiviral and antimicrobial properties. Crushing it and letting it rest before consuming helps maximize its benefits.
Ginger: Known for its anti-nausea properties, ginger can be brewed into a tea or added to soups.
Yogurt: Some research suggests the probiotics in yogurt can help the gut flora, which plays a major role in immune health. Opt for low-sugar varieties.
Leafy Greens: Spinach, kale, and other greens are packed with vitamins and minerals like Vitamin C and iron, which help fight inflammation.
Avocados: Rich in healthy fats, fiber, vitamins, and minerals. Their soft texture makes them easy to eat and provides essential calories for recovery.

Foods to Avoid When You're Sick

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate symptoms or hinder your recovery.

Comparison of Foods for Flu Recovery


Food Type	Benefits When Sick	Potential Drawbacks	When to Eat
Chicken Soup	Hydrating, soothing, provides protein and nutrients	Can be high in sodium if canned	During most stages of the flu
Spicy Foods	Can clear congestion (in small amounts)	Can cause stomach irritation, may worsen diarrhea	Only when feeling significantly better and stomach is settled
Dairy Products	Can provide protein and calcium (e.g., yogurt)	Can thicken mucus in some individuals	Small amounts of probiotics (yogurt), avoid if congestion worsens
Sugary Foods/Drinks	Fruit juice provides vitamin C	Can cause inflammation, hinder immune response, and lead to dehydration	Small amounts of natural fruit juice only, avoid processed sweets
High-Fat/Fried Foods	Provides calories	Difficult to digest, can worsen nausea and stomach upset	Only after full recovery and appetite has returned

The Power of Rest and Gradual Reintroduction

Eating during the flu is not about forcing down food. Listen to your body. Rest is crucial, and eating small, frequent meals is often easier than trying to manage large ones. As your symptoms improve, you can gradually reintroduce a wider variety of foods into your diet. Rebuilding your strength with lean proteins, complex carbohydrates, and plenty of fruits and vegetables is the final step toward a complete recovery.

Conclusion

Navigating what's good to eat when you have the flu centers on two key principles: staying hydrated and providing your body with the right fuel for recovery. By focusing on hydrating fluids like broth and water, and opting for easy-to-digest foods like the BRAT diet initially, you can manage the worst of your symptoms. As you start to feel better, introduce immune-supporting foods such as citrus fruits, chicken soup, and leafy greens to aid your body in its fight. Avoiding processed, fatty, and sugary foods is essential throughout your recovery. Above all, listening to your body's signals and resting will ensure a smoother path back to health. For further reading and information on flu prevention, the CDC provides comprehensive resources on their website.

For more information on flu prevention and care, visit the official Centers for Disease Control and Prevention website.

Frequently Asked Questions

The most important thing to consume is fluids. Staying hydrated is crucial for fighting off the infection, especially if you have a fever, are sweating, or experiencing vomiting or diarrhea.

Some people find that dairy products, like milk or cheese, can thicken mucus and worsen congestion. If this happens to you, it's best to avoid them. However, yogurt with probiotics can be beneficial for gut health and immune function if it doesn't cause any issues.

Yes, chicken soup is excellent for the flu. It helps with hydration, the warm broth can soothe a sore throat and clear congestion, and the ingredients may collectively help reduce inflammation and boost your immune response.

No, you should not force yourself to eat. Focus on drinking fluids to stay hydrated. As your appetite returns, start with bland, easy-to-digest foods and eat small amounts frequently.

You should avoid caffeinated beverages like coffee and most sodas, as they can be dehydrating. Also, steer clear of high-sugar drinks and alcohol, which can cause inflammation and weaken your immune system.

Yes, fruits and vegetables, especially those high in Vitamin C and flavonoids like citrus fruits and leafy greens, can provide essential vitamins and antioxidants to support your immune system.

The BRAT diet consists of bananas, rice, applesauce, and toast. It is a bland diet that is gentle on the stomach and often used to combat nausea, vomiting, or diarrhea associated with illness. It's a good starting point if you have a sensitive stomach during the flu.

Raw garlic contains compounds with potential antiviral and anti-inflammatory properties that may help support your immune system. You can add crushed garlic to soups or tea with honey.