7 Best Foods to Eat with the Flu


Whenever you’re fighting the flu, it’s essential to fuel your body correctly.  In addition to medication, the food you eat impacts how quickly and how well your body is able to recover from the flu. This post looks at some essential foods and nutrients that will accelerate your recovery from the flu.

Below is a list of the best foods to eat with the flu:

1. Fish

You may be surprised to see fish on this list of best foods to eat with the flu, but they’re an excellent food that helps your body fight off illness. Fish such as sardines, tuna, and salmon are rich in omega-3 fatty acids which are known for reducing inflammation in your body. When lots of inflammation is present in your body, it’s hard for your immune system to function properly.

Oily fish are also an amazing source of vitamin D which is quickly absorbed by your body’s immune cells. If you live somewhere very little sunlight, vitamin D can be a great way to boost your immune system. It’s also worth taking a vitamin D supplement to help your body recover.

2. Fermented Foods

Fermented foods are one of the most underrated and effective natural remedies. Fermented foods introduce healthy bacteria back in your system which helps kill off harmful bacteria in your gut. Foods like sauerkraut, kefir, miso, kimchi, and probiotic yogurt are excellent for balancing the gut bacteria and enzymes in your digestive system.

Studies have shown that certain bacteria strains provide protection against infections such as Streptococcus pneumoniae and common cold and flu viruses. Populating your body with lactic acid bacteria is a great way to give yourself some extra protection against viruses.

3. Foods High In Vitamin C

Fruits and vegetables that are high in vitamin C are excellent for helping your body battle the flu. When you have the flu, you’ll need lots of vitamin C in order to notice the health benefits. Citrus fruits, tomatoes, kale, lychees, and strawberries are examples of high vitamin C foods that will help relieve your flu symptoms.

The amount of vitamin C you need for therapeutic use will depend on your bowel tolerance. Your bowel tolerance is the point where all the vitamin C in your body is causing you to have loose stools. The ideal dosage for therapeutic use of vitamin C is just under your bowel tolerance. In addition to foods loaded with vitamin C, it’s worth using a supplement to ensure there’s enough vitamin C present in your system while you have the flu.

4. Avoid Refined Grains & Processed Foods

Whenever you’re sick, there are certain foods that you need to make an effort to avoid. Refined grains and processed snacks are examples of foods that do more harm than good. Simple carbs are linked to inflammation which only makes recovery more difficult for your body. Processed foods are also digested by your body quickly which causes spikes in your blood sugar levels.

A lot of people turn to carbs while they’re sick because they are bland and easy to stomach. Try and use whole wheat versions of your favorite carbs while you’re sick. Whole grains are full of B vitamins that help your body create more energy. Whole grain foods are also high in dietary fiber which is essential for healthy bowel function.

5. Get Leafy Greens In Your Diet

Leafy greens are easily among the best foods for flu remedy. Greens like kale, Brussels sprouts and spinach are loaded with vitamin C and vitamin E which is a potent nutrient that improves your immune system.

As soon as you start feeling flu symptoms, it’s important to get foods like cabbage, beets, arugula and bok choy in your system. Leafy greens are powerful for keeping inflammation under control.

6. Get Garlic In Your System

Garlic is a powerful natural remedy that you can use to relieve your flu symptoms. Garlic is full of potent sulfur compounds that are released when garlic is chewed, chopped or crushed. Garlic also contains vitamin C, vitamin B6, and manganese, all of which help your body recover.

There are also many studies that show garlic supplements to be mildly effective at treating cold and flu symptoms. However, these studies only focus on dried and powdered garlic supplements which are the weakest form of garlic you can buy! Ingesting garlic directly from the clove is much more potent and powerful when compared to garlic capsules.

Natural Anti-Flu Tea:

  • 3 garlic cloves
  • 1 large ginger root
  • Honey to taste
  • Boil on medium heat for 15 minutes

7. Stay Hydrated

Staying hydrated is especially important if you’re suffering from a fever. Having the flu makes it easier for your body to become dehydrated. Staying hydrated will help break up sinus and chest congestion while helping your body fight off infections. If you are vomiting or have diarrhea, it’s vital to increase your water intake as being dehydrated will only make your condition worse.

Water is the best drink to hydrate with. You can mix up water with tea, honey and lemon or soup. Avoid adding sugar to your tea as the sugar will further dehydrate you. You can have a sports drink like Gatorade if you’re drinking tons of plain water. It’s important to restore your electrolytes, especially if you’re vomiting and suffering from diarrhea.

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