16 Foods and Drinks That Can Help You Recover From the Flu Faster

When you have the flu, it’s common to lose your appetite, but staying hydrated and nourished is essential for recovery. Beyond standard choices like chicken and orange juice, there are plenty of other nutrient-rich foods and drinks that are easy on flu symptoms and good for the immune system.

1. Water

While it may seem like an obvious staple, it’s important to ensure you’re drinking enough water when you have the flu. Not consuming normal amounts of foods or beverages while sick can increase your risk of becoming dehydrated. Plus, having symptoms like a fever or diarrhea can cause your body to lose fluids more quickly.

2. Broth

Plain broths or clear soups are another option for helping maintain hydration during a bout of the flu. The sodium in broths, like bone broth, can balance out the fluid levels in the body. This keeps you hydrated and nourished, especially if you’re also experiencing vomiting or diarrhea.

3. Chicken Soup

In addition to the hot liquid helping to loosen up any congestion in your nasal passages, some chicken soups may also offer the following nutritional benefits:

• Fluids from the broth or soup base
• Protein and zinc through chicken
• Vitamin A from carrots
• Vitamin C from celery or onions

4. Tea

Drinking a warm liquid like tea is comforting when you have the flu and can help alleviate symptoms. Some of the most beneficial varieties include:

• Ginger: May help reduce nausea and vomiting
• Herbal teas: May consist of one herb (like mint) or a mixture of herbs for added benefits
• Lemon: Contains vitamin C to support the immune system

You may also consider adding honey to your tea to sweeten the beverage, soothe a sore throat, and reduce coughing.

5. Vitamin D Foods

Because vitamin D supports immune system function, it helps fight off bacteria and viruses and recover from illnesses like the flu.

You can get vitamin D from sunlight exposure, but to boost its absorption while you’re sick, consider eating foods with added vitamin D, like cereal and yogurt, or foods with natural vitamin D, like egg yolks.

6. Fruits and Veggies With Vitamin C

As an antioxidant, vitamin C promotes healing in the body. Some good sources of this vitamin to incorporate into your diet while you’re under the weather include:

• Citrus fruits, like grapefruits and oranges
• Red and green bell peppers
• Tomatoes

7. 100% Fruit Juice

As a clear liquid, 100% fruit juice can help replenish lost fluids during a bout of the flu. However, many fruit juices at the grocery store are high in sugar and low in actual fruit.

Look for 100% fruit juice with no added sugars (it could be labeled as corn syrup, sucrose, dextrose, or syrup). Consider pulp-free fruit juices, like 100% apple or cranberry juice, to help the liquid go down easier, or citrus juices to help boost immunity.

8. Oatmeal

This warm, comforting meal can be eaten at any time of day when you’re feeling under the weather. Oatmeal is a solid source of multiple nutrients, like zinc and iron, that help boost the immune system.

This option may be particularly beneficial for people with stomach-related flu symptoms, as oats and the soft texture are easy on the digestive system.

9. Leafy Green Vegetables

Immune-boosting vegetables like dark, leafy greens offer magnesium and vitamins A, C, E, and K, which also help fight inflammation. Add spinach or kale to a fruit smoothie or sautéing greens in soothing soups.

10. Broccoli

While you may not immediately reach for raw broccoli while sick, eating this vegetable cooked in a side dish or mixed with another meal (like pasta) is a nutritious option. Broccoli contains immune-supporting nutrients like vitamins C and E, fiber, and calcium. Early research suggests it could help combat the influenza virus.

11. Bananas

Bananas are easy on the stomach and are part of the BRAT diet (bananas, rice, applesauce, and toast). It is a way to reintroduce foods as you recover from the flu. They contain potassium that can help replenish electrolytes lost from dehydration, which is key when you’re healing from the flu or another illness.

12. Yogurt

Yogurt is a source of probiotics (healthy bacteria in the gut) that may support healing from an infection like the flu. The creamy texture makes yogurt easy on the stomach, and evidence suggests it could also help reduce digestive symptoms like diarrhea. To reap the probiotic benefits, eat plain, low-fat, or unsweetened varieties that contain live and active cultures.

13. Toast

When in doubt, toasting a slice of bread is one way to help soothe an upset stomach or diarrhea with the flu. A slice of plain (or lightly buttered) toast won’t irritate your digestive tract and can be paired with a hydrating liquid like broth. Bread also contains sodium, which will help replenish any lost electrolytes.

14. Ice Pops

Ice pops, like Popsicles, are a solid choice to soothe a sore throat and rehydrate the body with extra fluids. To avoid consuming excess sugar while making it easy on your stomach, look for types made with fruit juices but don’t contain fruit chunks, pulp, yogurt, or dairy.

15. Garlic

Some research suggests that garlic supports the immune system. Eating garlic might help combat viruses like the flu, allowing faster recovery. Studies point to raw or aged garlic extract offering the most effective benefits. However, more research is needed.

16. Soothing Spices

Spices that are on the sweeter side may be best for flu support. Consider including the following in your diet:

• Cinnamon may boost immunity and protect against the flu.
• Peppermint can relieve congestion and soothe a sore throat.
• Thyme may reduce congestion when consumed in tea.

If Nothing Sounds Good, Turn to Comfort Foods

It is important to keep your body as nourished and hydrated as possible to support your immune system. This may mean you turn to comfort foods more often than usual.

When you do not have an appetite, it’s probably okay to temporarily eat more foods that are higher in protein and calories, such as:

• Eggs
• Chicken
• Grilled cheese

Also, consider trying smaller meals throughout the day and eating foods that smell good.

What to Avoid When You’re Sick

When you are feeling under the weather, certain foods may not be good for you, or they could interfere with the healing process. Some examples are:

• Alcohol can hinder the immune system.
• Caffeine is dehydrating and could make body aches worse.
• Processed or fatty foods do not contain many nutrients and can increase inflammation.
• Added sugars may worsen symptoms like diarrhea.
• Excess dairy contains lactose and might trigger an upset stomach.

Boost Your Immunity Year-Round to Prevent the Flu

The most effective way to prevent the flu is to get a flu vaccine yearly. Other immune-boosting steps you can take include:

• Incorporating daily physical activity supports your body’s antibodies and white blood cells and can help flush bacteria out of the airways
• Getting enough sleep every night helps the overall function of your immune system
• Eating a nutritious diet with plenty of brightly colored fruits and vegetables to promote immunity
• Reducing stress levels whenever possible, as stress negatively impacts the immune system
• Maintaining good hygiene habits, like washing your hands often and covering your cough to reduce the spread of germs
• Curbing the use of substances like alcohol and tobacco to avoid weakening your immune system