Best Foods to Eat When You Have the Flu: Nutrition for Recovery
Discover the best foods to eat when you have the flu — from the BRAT diet and hydrating options to immune-supporting soups. Plus, what foods to avoid during recovery.
Medically reviewed by
Dr. James Chen, PhD, MPH
When the flu strikes, eating may feel impossible — but the right nutrition can speed recovery. Your body needs easily digestible calories, fluids, and key nutrients to fuel the immune response. Here are the best foods to help you recover, backed by CDC and NHS guidance.[1][2]
What Is the BRAT Diet and Why Does It Help?
The BRAT diet — Bananas, Rice, Applesauce,Toast — is recommended because these foods are bland, low in fiber, and easy to digest. They provide quick energy without irritating the stomach. Bananas replenish potassium lost through sweating; rice and toast deliver simple carbohydrates; applesauce provides glucose and fluid. Start with BRAT foods for the first 24–48 hours of reintroducing food, then expand to include protein as your appetite returns.[1][3]
What Are the Best Hydrating Foods for the Flu?
Hydration is more critical than solid food during the acute phase. In addition to water and oral rehydration solutions, these foods deliver both fluid and nutrients:[2]
- Broth-based soups: Chicken soup provides fluid, electrolytes, and protein. Research suggests it may help reduce airway inflammation.[3]
- Watermelon and cucumber: Over 90% water content with gentle natural sugars.
- Popsicles (oral rehydration type): Useful when nausea makes drinking difficult.
- Herbal teas with honey: Soothe the throat while providing fluids; honey also suppresses nighttime cough.[2]
Why Is Chicken Soup So Effective?
Chicken soup isn't just comfort food — it has measurable benefits during flu recovery. The warm broth thins mucus, the steam eases nasal congestion, and the combination of chicken (protein and cysteine) with vegetables (vitamins and minerals) supports immune function. The NHS recommends warm fluids including soup to stay hydrated and soothe symptoms.[2][3]
What Foods Should You Avoid When You Have the Flu?
Certain foods can worsen symptoms or slow recovery:[1]
- Fried and fatty foods: Slow digestion and may increase nausea.
- Sugary drinks and sweets: Can cause blood sugar spikes and crashes, worsening fatigue.
- Alcohol: Dehydrates the body, disrupts sleep, and interacts with medications.
- Spicy foods: May irritate an already sore throat and trigger coughing.
- Dairy (for some people): Can thicken mucus in sensitive individuals, though evidence is mixed.
References
- CDC. "Treatment: What to Do If You Get Sick." Centers for Disease Control and Prevention. cdc.gov/flu/treatment/
- NHS. "Flu." National Health Service. nhs.uk/conditions/flu/
- WHO. "Influenza (Seasonal)." World Health Organization. who.int/news-room/fact-sheets/detail/influenza-(seasonal)
Sources
This article references information from the CDC, WHO, NHS, and peer-reviewed medical literature. Content is reviewed regularly for accuracy. Learn about our editorial policy.