What to Eat (and Drink) When You Have the Flu

What to Eat (and Drink) When You Have the Flu
What to Eat (and Drink) When You Have the Flu

What to devour while you do not feel like eating anything

when you’ve got the flu, the one precise treatment is relax and time—there’s no food or drink if you want to magically make your signs leave. However making sure you’re staying hydrated and eating nutrient-rich foods can help make sure you don’t feel any worse than you already do and should assist ease your ache and get you again in your ft sooner.

because you may not really feel like consuming so much in any respect while you’re under the elements, we requested nutritionists about meals and drinks that move down simple and pack the biggest immunity-boosting, symptom-soothing benefits. Right Here’s what they counsel–in response to analysis and on their very own experiences–adding to your unwell-day routine.

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Electrolyte drinks

“Staying hydrated is probably the most vital factor when you have the flu, particularly when you’re running a fever and sweating, otherwise you’re having bother retaining food down,” says Denver-based totally nutritionist Jessica Crandall, RDN, a spokesperson for the Academy of Vitamins and Dietetics. ensuring you’re consuming water is the most simple answer, she says, but adding an electrolyte-rich sports drink or coconut water for your rotation might help ensure you’re replenishing sodium and potassium to boot as fluids.

A flavored beverage is also more appealing than undeniable water as well, and it will inspire you to drink more. Nutritionists frequently suggest in opposition to sugary sports activities drinks for individuals who are not expending a lot of power at the same time as working out—however should you’re no longer feeling up to eating solid foods, this could also be the very best way to get in some much-needed calories.

RELATED: What to Do While You Have a Fever

Green tea

Another option to keep hydrated is to sip on scorching tea. “The flu frequently comes to upper breathing signs, and ingesting warm or scorching liquids may help open airways,” says Rena Zelig, RDN, assistant professor of dietary sciences at Rutgers School. “It’ll additionally really feel higher to drink than room-temperature water.”

Zelig recommends green tea, which is upper in antioxidants than its black counterpart. Including just a little honey can help soothe sore throats and relieve coughing as well.

RELATED: 7 How One Can Get Rid of Chest Congestion

Hen noodle soup

Rooster noodle soup’s reputation as a pass-to chilly-and-flu meals is greater than just clever marketing: Its salty broth may also help hydrate and substitute lost sodium, says Zelig, at the same time as the greens provide vitamins and minerals. The rooster itself supplies protein, “which is important for healing and for purchasing your power back when you’ve been sick,” she says.

A Few scientists even counsel that the fragrant homes of chicken noodle soup can chill out mucus and clear nasal passages, says Zelig; different research has found that hen soup helps an infection-combating white blood cells work more successfully.

COMPARABLE: 7 Wholesome Hen Soup Recipes

Beans or peas

after all, hen’s now not your handiest protein option. “Now And Again while you’re ill, you don’t need to choke down a chicken breast,” says Crandall. “In that case, getting protein in an alternate shape—a protein drink, or a more palatable food supply—may be a better choice.”

Plant-primarily based proteins, like beans and peas, may not seem as dense and difficult to abdomen, she says. And identical to rooster, they’re also delicious in warming, hydrating, simple-to-slurp-down soups and stews.

Brightly coloured end result and greens

It’s essential to consume a wide range of antioxidants even when you’re healthy, says Zelig, to protect towards continual illnesses. However while you’re unwell and your immune gadget is compromised, it’s especially sensible. “It’s in contrast to should you fill up on culmination and greens you’ll recover an afternoon quicker,” says Zelig. “However we do know that antioxidants have a job in protecting you healthy and boosting the immune gadget, so it’s without a doubt an excellent concept.”

Crandall has the same opinion. She recommends opting for produce with daring colours—like bell peppers, oranges, and berries—to make sure you’re getting the most antioxidant bang to your greenback. “when you’re now not feeling as much as eating a complete lot, you wish to make what you do eat really matter,” she says.

COMPARABLE: 10 Antioxidant-Wealthy Foods You Wish To Be Eating

Orange juice

You’ll Be Able To additionally drink your antioxidants: Orange juice is an even source of nutrition C, which some studies counsel may also help lessen the period of colds and flu. But taking in too much may in reality make you’re feeling worse: “Your frame can best soak up so much diet C directly, and if you have an excessive amount of it will possibly lead to gastrointestinal issues,” says Crandall.

instead of chugging large glasses of orange juice, she shows blending 4 oz of juice with SIXTEEN to twenty oz of water. You’ll keep hydrated and nonetheless get ONE HUNDRED% of your recommended day by day amount of diet C, without overdoing it on sugar and calories.

SIMILAR: 5 Myths and Tips About Diet C


Some Other nutrient you want to get plenty of when you’re unwell is zinc: Research display that the mineral helps struggle an infection via regulating the immune machine and that taking zinc dietary supplements may cut back the length of the average cold. Getting zinc from food assets may also be helpful, says Crandall, even if there’s less analysis in this space.

3 oz. of braised red meat comprises around 7 mg of zinc, about half the really useful day-to-day value for adults. It’s rich in protein and vitamin B too, which might also let you recover absolutely from the flu. Other excellent assets of zinc are oysters and shrimp, even though shellfish would possibly not be as appetizing—or as simple to get—whilst you’re house ill.

RELATED: EIGHT Hearty Red Meat Stews

BRAT foods

“Every Now And Then while people have the flu, they’ve so much of nausea or GI dissatisfied,” says Zelig. “If that’s the case, you wish to keep on with easy, bland foods that your stomach can easily tolerate.” Undeniable crackers are sometimes an even wager, she says, as are the so-called “BRAT” meals: bananas, rice, applesauce, and toast.

RELATED: THIRTEEN Things You Ought To Learn About Stomach Flu


Meals or drinks made with ginger may additionally relieve abdomen problems associated with the flu, says Zelig. Research indicates the root is anti-inflammatory and is effective towards nausea—even if such a lot studies have involved motion sickness or pregnancy, no longer the flu.

look for ginger in teas or soups, or make your individual therapeutic tonic by infusing water with recent ginger. Don’t depend on ginger ale, says Zelig, due to the fact so much brands contain little or no precise ginger and plenty of sugar; the carbonation may also hassle sore throats and queasy stomachs.

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Fortified grains

“when you have the flu, you furthermore mght want to aim for foods so that you can boost your power ranges—and B vitamins are a big a part of that,” says Zelig. Diet B12 is located certainly in eggs, meat, shellfish, and dairy—however for those who’re vegetarian or don’t feel like consuming those heavy selections, you can also get it from fortified grains, like many breads and breakfast cereals.

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