11 Foods and Drinks to Help Soothe Flu Symptoms

“When you’re dehydrated, you need to drink lots and lots of fluids to compensate for that,” Vyas says.

Vyas notes that broth is a great option when you’re sick with the flu. It’s rich in nutrients, and the heat can soothe a sore throat.

The benefits likely remain the same whether it’s chicken, vegetable, or bone broth, says Lori Dror, a registered dietitian with Northwell Health in Long Island, New York. But she recommends opting for a low-sodium variety. “When we are already feeling run down, we want to avoid high-sodium foods, which can lead to swelling and increased fatigue,” she says.

Depending on your symptoms, liquid broth may be all you can handle, but you could also add some healthy ingredients to make a soup with more sustenance.

When preparing soup, Dror recommends aiming for a balanced bowl for optimal nutrition — something your body needs now more than ever as it recovers.

“Opt for soups that contain protein, nonstarchy vegetables, and carbohydrates,” she says. “For a quick, balanced option, toss some frozen veggies and shredded rotisserie chicken into a low-sodium broth. Bean soups contain protein and fiber, so they’re also an excellent option.”

While warm fluids provide more relief from flu symptoms, many people find that cold foods can help numb the pain of a sore throat, Vyas notes. Ice pops can be a great option, but you’ll want to make sure they’re not loaded with sugar.

If you’re feeling up to it, you can avoid added sugar and artificial ingredients by making your own ice pops at home. “Blend then freeze fresh fruit for a delicious, healthy alternative,” Dror recommends. “Berries are a great option because they are low in sugar, high in fiber, and contain antioxidants.”

If you don’t have the energy (or can’t convince a loved one to whip these up for you), a store-bought brand without added sugar works too, Vyas says.

Many fruits and vegetables offer vitamin C, including:

• Citrus fruits, such as oranges and grapefruits
• Kiwis
• Potatoes
• Peppers
• Broccoli
• Brussels sprouts
• Strawberries
• Tomatoes
• Cantaloupe

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But don’t worry if you’re not in the mood for a salad when you’re sick. Dror recommends adding these veggies to a soup to add bulk and get a nutritional boost, or to enjoy them in other ways. “If raw vegetables are not appealing, try roasting, steaming, or sautéing them,” she says. “When our energy is low, frozen vegetables are a great way to increase our intake with minimal effort.”

One of the best ways to enjoy honey is to add a teaspoon to hot tea. Vyas says that this warm beverage soothes a sore throat, and the steam can help clear a stuffy throat.

While there are many types of tea to choose from, Vyas suggests avoiding any that contain caffeine, such as black tea, which can contribute to dehydration.

Vyas doesn’t recommend counting on these spices as a cure for the flu, but they may be helpful to add to teas, soups, or other dishes when you’re sick.

Even when we’re not sick, protein is essential for keeping our bodies strong. That strength is important for fighting off infections like the flu, Dror says.

“Protein helps us to maintain our lean body mass, which includes muscle,” she says.
“We want to ensure we are getting adequate protein when we are ill, to prevent muscle wasting, keep us feeling full, promote healing, and promote blood sugar control.”

Eating foods that are high in fat can slow gastric emptying time, which means there is more of a chance that the foods can cause GI distress, Dror notes. “The flu can already cause an upset stomach, so we want to aim for low-fat or lean options when it comes to protein,” she says.

Good sources of lean, low-fat protein include skinless poultry, fish, beans, and tofu, Dror says.

Dror says Greek yogurt is an excellent option for adding probiotics to your diet when you’re not feeling well.

Dror recommends sticking to light or low-fat yogurts that are low in total sugar, ideally 10 grams or less per package or serving.

What to Avoid When Recovering From the Flu

While some foods and beverages can help with the flu, others may exacerbate your symptoms. When you’re not feeling well, try to stay away from the following:

• Caffeinated drinks: Caffeine is a diuretic that can exacerbate dehydration, so Vyas says to limit or avoid beverages like coffee, black tea, and soda while you’re sick with the flu.
• Alcoholic beverages: Research suggests that alcohol weakens the immune system, which can make it more difficult to fight off an influenza infection.

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  Additionally, like caffeine, alcohol can further dehydrate you, Vyas says.
• Dairy products: Foods containing dairy, such as milk, cheese, and ice cream, are known to thicken mucus.

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   “If you’re congested and have a lot of respiratory symptoms, dairy might be something you want to stay away from,” Vyas says. Thanks to its probiotics, Greek yogurt is an exception to this rule. If you want to steer clear of dairy completely, consider trying healthy, nondairy probiotic sources such as low-sugar kombucha.
• Processed foods: These foods are high in sodium and saturated fat, which the most recent studies show can lead to inflammation.

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   “Sticking to whole foods, which contain fiber, vitamins, and minerals, is optimal for our health,” Dror says.

Ultimately, no one food or drink is guaranteed to make you feel better when you have the flu, but certain choices may help or hinder your recovery.