What should you eat when you have seasonal flu? Foods that may speed up recovery

The flu often brings fever, body aches, fatigue and a loss of appetite, making eating the last thing on your mind. But experts say your body still needs fluids, protein and key nutrients to fight the infection and recover. While no food can cure influenza, the right flu diet can help prevent dehydration, ease symptoms and give your immune system the fuel it needs.

DRINK PLENTY OF FLUIDS

One of the biggest concerns during the flu is dehydration, especially if you have a fever or are sweating heavily.

Water remains the best choice, but you can also have:

• Clear broths
• Ginger tea
• Herbal tea with honey
• Warm lemon water
• Oral rehydration drinks, if advised by your doctor
• Fresh fruit juices without added sugar

Fruits with high water content, such as oranges and watermelon, can also help increase fluid intake.

THE BEST FOODS TO EAT

When your appetite returns, choose foods that are easy to digest and rich in nutrients.

Some of the best options include:

• Chicken soup: Provides fluids, protein and minerals while being easy on the stomach.
• Broths: Help replace fluids and electrolytes.
• Oatmeal: Soft, filling and a good source of fibre and minerals.
• Leafy greens: Spinach and kale provide vitamins A, C, E and K.
• Broccoli: Rich in vitamins C and E, which support immune function.
• Vitamin C-rich fruits: Oranges, berries and kiwi can help meet your daily nutrient needs.
• Ginger and turmeric: Their natural anti-inflammatory compounds may help ease congestion and discomfort.

WHAT SHOULD YOU AVOID?

Certain foods may make you feel worse or be harder for your body to digest while you're recovering.

Experts recommend limiting:

• Fried and fatty foods
• Alcohol
• Sugary drinks and sweets
• Highly processed foods

If dairy products upset your stomach while you're ill, it may also help to reduce them temporarily.

IF YOU DON'T FEEL LIKE EATING

It's common to lose your appetite when you have the flu.

Instead of forcing large meals, try eating small portions throughout the day. Even simple foods like toast, bananas or soup can provide energy while being gentle on your stomach. Staying hydrated should remain the priority.

The foods you eat won't make the flu disappear overnight, but they can support your body's recovery. Drinking enough fluids, eating nutrient-rich foods when you can, and avoiding greasy or sugary meals may help you feel better while your immune system fights the infection. If symptoms become severe, last longer than expected or you have difficulty breathing, seek medical care promptly.