Foods to eat and avoid when you have the flu

Foods to eat and avoid when you have the flu

When you feel unwell , your appetite sometimes decreases, but despite this, it is essential to make an effort and maintain a regular diet , especially in the presence of a fever which causes greater calorie consumption .

Also, when battling an infection, your body needs nutrients and energy to strengthen your immune system .

In addition to quantity, however, it is good to pay attention to quality and ingest correct foods that help you feel better and not make the situation worse.

Foods that can help heal

  • Greek yogurt
  • Coconut water
  • Chicken broth _
  • Fruit
  • Cooked vegetables
  • Garlic and Ginger

Greek yogurt

For people who are tolerant of dairy products , yogurt and other fermented foods like sauerkraut are great sources of probiotics and can improve the gut microbiome and bacterial flora , helping to heal.

Even more suitable than plain yogurt is Greek yogurt , which in addition to its probiotic power, is also a great source of protein .

Coconut water

To keep your body at peak performance, you must stay hydrated . Filling up with fluids, in fact, helps modulate body temperature , inhibits infections and transports necessary nutrients to the cells .

A great moisturizer is coconut water , which helps replenish vital fluids and essential electrolytes .

Furthermore, unlike simple water, it is rich in potassium , essential for making muscles and nerves work better and keeping the heart rate regular .

Chicken broth

A staple for anyone with the flu is chicken soup because it helps decongest the nasal passages, soothe a sore throat, and warm up the chills .

Easy to digest , it is also a good source of protein , essential for regaining strength . Furthermore, it helps to maintain hydration at suitable levels, which often falls below the recommended level when suffering from feverish attacks .


Fruit is also an excellent ally for healing and not only because most contain at least 80% water but also because many types have a significant amount of beneficial elements. Vitamin C is highly recommended , especially present in citrus fruits and essential for triggering the immune response and cellular repair .

However, not all fruit is created equal. The one with seeds and peel has in fact a lot of fibers and can be difficult to digest when you are not in shape.

The best fruits to eat when you are unwell are citrus fruits, apples , bananas and avocados .

Cooked vegetables

Like fruits, vegetables provide a surplus of vitamins and minerals needed to support the immune system and help get rid of a fever. The most suitable are carrots , onions and celery , which can be eaten cooked, in the form of minestrone and soups or added to broth.

Instead, avoid them raw because the fibers can cause gas and bloating.

High protein foods

Protein is essential for fighting infection so if you have a fever make sure you get plenty of it. Additionally, protein-rich foods like beans , nuts , fish , lean meats and poultry also contain selenium and zinc , minerals that are vital to a healthy immune system.

Eggs cannot be missing in the preparatory diet for healing , which in addition to being an abundant source of protein contain vitamin D , a micronutrient essential for immune function.

Garlic and Ginger

Herbs and spices have also always been used in the medical field , especially to strengthen the immune system. The most suitable are garlic and ginger.

The beneficial action of garlic is given by allicin , an antibacterial compound that can help reduce inflammation and fight fever.

If its taste is too strong, you can also use aged garlic extract , which according to a study published in 2012 in Clinical Nutrition improves the function of immune cells and consequently mitigates cold symptoms .

Ginger can also prove quite useful because gingerol, its active compound, has medicinal properties that fight inflammation , nausea and vomiting .

Here are the foods that help soothe a sore throat.

Foods to avoid when you have a fever

Alcoholic, carbonated and caffeine-containing beverages

If you are sick, it is better to put these drinks aside as they can cause dehydration , exactly the opposite of what the body needs to do in this way.

If you don’t want to give up drinking something energizing, the best option is black tea .

Sugary foods and drinks

Sugar , especially processed sugar, causes inflammation in the body and can interfere with the response of the immune system. When you are ill, therefore, try not to eat cakes, biscuits and other sweets, candies, sugary cereals , ice cream and soft drinks.

Processed meats

Processed meats and cured meats are difficult to digest and require a lot of energy from the body , which should however be spent fighting the disease. The advice is therefore to stay away from hamburgers , sausages , hot dogs and sausages .



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