Foods for Flu: What to Eat and Drink when You Have Flu


Certain foods have great power to fight against flu by relieving symptoms and help you heal more quickly.

When you are feeling sick, you probably do not feel like have anything because of lost appetite . However, eating right food and staying hydrated is essential for fast recovery. Here are some foods for this flu season : –

Chicken Soup

Hot chicken soup is the very effective remedy for sickness.This is an excellent source of food and electrolytes required to gain some energy and provide nutrients such as vitamin,calcium,minerals and proteins to support the body.

The reason behind this as it inhibits the effectof neutrophils causing coughing and stuffy nose.Even it has essential chemically ative compounds like amino acid,cysteine,N acetyl cysteine which has antiviral and anti-inflammatory properties.

Hot Tea

Just as chicken soup this also be the good option for relieving symptoms of cold and flu.It acts as the natural decongestant to sinuses of mucus.

The polyphenol tannin found in tea has some antibacterial,antiviral and antifungal properties.

Black tea gives relief from throat infection by inhibiting growth of bacteria and another one echinea tea may quickly heal the cold or flu.

Dark leafy green vegetables

Spinach, kale, lettuce are the best leafy vegetables as these are the packed source of vitamin A,C,K and folate.Leafy greens have the potential plant compounds have antimicrobial,antioxidant propterties to fight inflammation.

The best way to have spinach is with egg for a protein rich meal and also try kale into some fruit smoothie.

Coconut Water

When you are sick ,the most important aim is to stay well hydrated in order to compensate for water and electrolytes lost. Tannins present in coconut water helps to prevent inflammation.

Sipping coconut water throughout the day is the best way to  gain glucose and the electrolytes such as sodium and potassium. This helps in rehydrating your body with all the lost electrolytes and water during vomiting.


The rich creamy yogurt is an excellent food providing zinc, calcium, other minerals and vitamins.Also act as the best probiotics for fast recovery.

Spicy foods

Generally while having spich foods make our runny nose and watery eyes but these are the very effective decongestant.

Wsabi, horseradish has the potential decongestion property.

Chilli peppers contain “capsaicin” has a desensitizing effect to relieve congestion and itching. Also, it stimulates the mucus production thus helping you clear out your nose – watch out for runny nose!


Ginger is the well known for its antimicrobial, antiemetic effects. When you feel down with sickness, brew some hot ginger tea or you can add some fresh cut pieces in hot food.

Make sure to use real ginger or its extract for real benefits NOT the flavour.

Citrus Fruits

Fruits are the rich sources of fibres,vitamins and minerals and they are beneficial as it boosta immunity.

Citrus fruits such as oranges, pomegranate, lemon, grapefruits etc has the good amount of vitamin c and flavonoids to fight against fever.

The active component anthocyanins in fruits has the antiviral,anti-inflammatory and immune boosting properties.

The flavonoids,quercetin found in berries has potential to fight against rhinovirus as this is common cause behind common cold.

Add a handful of fruits into the oatmeal or yogurt to gain more benefits and make a frozen fruits smoothies to soothe your throat.


Garlic is the best medicinal herb for its antiviral, anti-bacterial, anti-fungal and immune boosting properties.

Adding garlic to chicken soup make it effecive aginst flu and additionally flavourful.


Honey has the potent immunity enhancing and anti microbial property make it effective to fight against all types of infection thus generally used when sore throat caused by bacterial infection and for wound dressings as well.

The best way to consume honey is with a glass of warm milk,water or hot tea.


Banana is the great fruit providing decent amount of calories and nutrients.

It contains good amount of potassium which helps replenish the lost electrolytes that are lost in sickness. Also contains fibres helps to relief from diarrhoea therefore hospitals use banana flakes to treat the same.


Just like banana, oatmeal is bland, easy to eat, providing the calories, vitamins and other nutrients when feeling unwell.

It contains the B glutan fibre to avoid inflammation of the digestive tract.

 Also has the good immunestimulating and antidiabetic action.

Tip: always make sure to shop plain oatmeal as many artificial flavoured packs are available containing additional sugar.


avocados has active component oleic acid to prevent inflammation and enhancing immunity. Hence good alternative to add in diet  while feeling sick as provides good amount of calories, nutrients and minreals which needed to be energetic. It is easy to eat, relatively soft and bland.


Broccoli is the nutrient powerhouse with a rich amount of immune-boosting vitamins C and E with calcium and fibre to get rid of the flu.

Alcohol, caffeinated beverages to avoid as they cause more dehydration even already when you sweat and also contain added sugar.

Oily, Hard texture or some processed foods like chips, crunchy crackers aggravate cough and sore throat.