Top Foods to Eat and Avoid When You Have the Flu

Flu Foods:

When you have the flu, it’s common to lose your appetite and feel tired. Even if you don’t feel like eating, it’s important to stay hydrated and choose foods that help your body heal.

Flu Foods:

What to Drink

Drinking enough fluids is very important when you’re sick. Fever and sweating can cause dehydration. The best drink is water, but you can also have:

Clear broths (chicken, beef, or vegetable)

Herbal teas with honey or ginger

Warm water with honey and lemon

100% fruit juices without added sugar

Electrolyte drinks (like low-sugar sports drinks)

Fruits and vegetables also contain water, which helps keep you hydrated.

Best Foods to Eat

1. Broth & Chicken Soup: These are easy to digest and can help soothe a sore throat. The warm liquids provide comfort and hydration.

2. Garlic: This may support your immune system due to its antiviral properties.

3. Foods with Vitamin D: Salmon, fortified milk, and eggs can help your immune system function better.

4. Yogurt: Look for plain yogurt with live cultures to support gut health.

5. Fruits & Veggies with Vitamin C: Oranges, peppers, kiwi, and broccoli can help strengthen your immune system.

6. Leafy Greens: Spinach and kale are full of nutrients and vitamins.

7. Oatmeal: A warm bowl of oatmeal provides fiber and minerals like zinc and iron.

8. Spices: Ginger and turmeric have anti-inflammatory benefits that can reduce symptoms like congestion.

Foods to Avoid

Avoid alcohol, fried foods, sweets, and heavily processed meals. These can worsen symptoms or upset your stomach. Also, some people may find that dairy makes mucus worse, so it’s good to limit milk if that applies to you.

Rest is just as important as good food and fluids. If your symptoms don’t improve after a week or get worse, contact a doctor.

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