Foods to Eat & Foods to Avoid if You Have a Cold or The Flu

When you’re battling the cold or flu, you might not think about your diet in terms of symptom management. However, every choice matters — for better, or worse! Certain foods can help boost your immune system, reduce inflammation, and provide the nutrients your body needs to recover, while others can worsen symptoms and prolong your illness. Simply put, knowing what to eat and what to avoid is key to supporting your body’s natural defenses — and we’re sharing all you need to know. Learn what research says about the best and worst foods for the flu, so you can manage symptoms and recover faster.

Best Foods When You Have a Cold or The Flu

#1 Bone Broth or Vegetable Broth

Warm, nourishing broths are a cornerstone of cold and flu recovery. Bone broth, made by simmering bones with herbs and vegetables, is rich in collagen, amino acids, and minerals like magnesium and zinc that support immune function and repair tissues. Vegetable broths offer a lighter but equally hydrating option, filled with vitamins and antioxidants from vegetables like carrots, celery, and onions.

Broths are not only soothing for a sore throat but also easy to digest, making them an excellent choice when your appetite is low. Research suggests that chicken soup, in particular, may reduce nasal congestion and inflammation in the respiratory tract, helping to ease flu symptoms. Whether sipping on bone or vegetable broth, these liquids keep you hydrated and nourished while providing comfort during recovery.

#2 Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are loaded with vitamin C, a powerful antioxidant that boosts immune function and helps the body fight off infections. Studies have shown that vitamin C can reduce the duration and severity of cold and flu symptoms when consumed regularly. Additionally, the high water content in citrus fruits helps keep you hydrated — a crucial factor in recovery.

Here’s how to support your immune system with citrus:

Squeeze lemon into warm water
Snack on an orange or grapefruit
Blend up your own immune-boosting citrus shots

#3 Ginger

Ginger has been a trusted cold and flu remedy for centuries, and modern research confirms its powerful anti-inflammatory and antioxidant properties. According to data, ginger can help alleviate symptoms like sore throat, congestion, and nausea, mostly due to its bioactive compound gingerol, which has been shown to reduce inflammation and support immune health.

Here’s how to enjoy ginger for immunity:

Steep thin slices of ginger in hot water and add honey for an immune-boosting tea
Grate fresh ginger in soups or stir-fries
Add fresh or dried ginger to smoothies

#4 Garlic

Garlic is a natural powerhouse when it comes to fighting colds and flu. It contains allicin, a sulfur compound with potent antiviral, antibacterial, and immune-boosting properties. Studies suggest that regular garlic consumption can reduce the severity of cold and flu symptoms and even help prevent illness by enhancing immune cell function.

Raw garlic is the most effective, as heat can deactivate some of its beneficial compounds. Try adding minced garlic to salad dressings, mixing it into soups, or spreading it on whole-grain toast with olive oil for a flavorful and healing boost when you’re feeling sick.

#5 Probiotic-Rich and Fermented Foods

Probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso play a key role in supporting your immune system through improved gut health. These foods are packed with beneficial bacteria that strengthen the gut microbiome, which is closely linked to your body’s ability to fight infections. Studies suggest that probiotics can enhance immune response, potentially reducing the severity and duration of colds and flu, making them a valuable addition to your diet when you’re feeling under the weather.

To boost your intake of probiotic-rich foods, opt for unsweetened yogurt with live and active cultures, or include small servings of fermented vegetables in your meals. If your appetite is low, consider adding a spoonful of miso to warm water for a quick soup with immune-boosting benefits.

#6 Berries

Berries, such as blueberries, strawberries, raspberries, and elderberries, are packed with antioxidants, particularly vitamin C and anthocyanins. These compounds help reduce inflammation, boost immune function, and combat oxidative stress caused by the cold or flu. Elderberries, in particular, have been studied for their antiviral properties and may help shorten the duration of flu symptoms.

Here’s how to enjoy berries for immune health:

Add strawberries, raspberries, or blueberries to smoothies
Sprinkle them on unsweetened yogurt with a drizzle of nut butter
Enjoy them on their own for a burst of immune-supporting nutrients

#7 Herbal Teas

Herbal teas are a comforting and effective way to support your body during a cold or flu. When it comes to immune-boosting benefits, varieties like chamomile, peppermint, and echinacea offer unique healing properties. Chamomile is known for its anti-inflammatory and calming effects, which can improve sleep — a critical factor in recovery. Peppermint tea can soothe a sore throat and relieve nasal congestion, thanks to its natural menthol content, while echinacea tea may help boost immune function and reduce the severity and duration of colds when consumed early in the illness.

Beyond specific blends, herbal teas, in general, help to keep you hydrated and warm, which is essential for maintaining your body’s defenses. Add a drizzle of honey for extra relief!

#8 Honey

Full of powerful antibacterial, antiviral, and anti-inflammatory properties, honey is a valuable food to include when you’re battling a cold or flu. It helps soothe a sore throat, reduces coughing, and provides a gentle energy boost without spiking blood sugar levels. Research has shown that honey can also support the immune system by inhibiting the growth of harmful bacteria and viruses.

While there are many options out there, raw honey is the best option as it contains antioxidants and enzymes that promote healing. Add a spoonful to warm herbal teas, mix it into hot water with lemon, or simply enjoy it by the teaspoon for relief and nourishment during recovery.

#9 Bananas

Easy to digest, bananas are an excellent food choice when you’re sick with a cold or flu. When you’re dealing with fever, sweating, or diarrhea, bananas help replenish electrolytes and maintain hydration, which is essential for recovery. They are also gentle on the stomach, making them a good option if you’re experiencing nausea, loss of appetite, or digestive distress.

Enjoy them on their own, add them to smoothies, or mix them into a warm oatmeal bowl for a nourishing and comforting meal.

#10 Coconut Water

Coconut water is a natural, hydrating beverage that can be especially beneficial when you’re sick with the flu. Packed with electrolytes like potassium, sodium, and magnesium, it helps replenish lost fluids and maintain proper hydration, which is crucial when you’re battling a fever or dehydration from illness. Coconut water is also low in sugar and high in antioxidants, which can help reduce inflammation and support your immune system.

Sip on coconut water throughout the day, or add it to smoothies as the beverage base to enhance hydration and provide your body with essential nutrients needed for recovery.

What to Avoid When Recovering From a Cold or The Flu

#1 Sugary Foods and Drinks

When you have the flu, consuming sugary foods and drinks can do more harm than good. High sugar intake weakens the immune system by reducing the effectiveness of white blood cells, which are critical in fighting off infections. Research has shown that excessive sugar can also promote inflammation, making symptoms like sore throat, congestion, and fatigue worse.

While you may be tempted to reach for drinks like ginger ale, sugary beverages like soda with added sugars should be avoided, as they can cause blood sugar spikes followed by crashes, leading to energy depletion. Instead, opt for water, herbal teas, or drinks with natural sweetness, such as coconut water, to stay hydrated and support your body’s healing process.

#2 Processed Foods

Processed foods, such as packaged snacks, fast food, and ready-to-eat meals, are often loaded with unhealthy fats, refined sugars, and artificial additives that can hinder your recovery from the flu. These foods are typically void of essential nutrients, meaning they lack the vitamins and minerals your body needs to strengthen the immune system and fight off illness.

Even worse, many processed foods contain trans fats and excessive sodium, both of which can contribute to inflammation, weaken immune function, and dehydrate the body. These foods can also disrupt gut health, which is crucial for a strong immune system.

Instead, focus on whole, nutrient-dense options like fruits, vegetables, lean proteins, and whole grains to support your body’s natural defenses during illness.

#3 Alcohol

You might think a drink could ease your mind and body when you’re feeling sick, however, alcohol should be avoided if you have a cold or the flu. Alcohol is a diuretic, meaning it can cause dehydration by increasing urination, making it harder for your body to stay hydrated and recover. Additionally, alcohol can interfere with sleep quality (crucial for healing), and weaken the immune system, making it harder for your body to fight off infections.

Instead, focus on hydrating with water, herbal teas, and broths to help your body recover faster. If you’re really craving a drink, you could even make a low-sugar mocktail made with immune-boosting ingredients like elderberry, ginger, and coconut water.

#4 Caffeinated Beverages

While caffeine may provide a temporary energy boost, it’s not the best choice when you have the flu. Caffeinated beverages like coffee, energy drinks, and certain sodas can contribute to dehydration, as caffeine acts as a diuretic. Similar to alcohol, dehydration can worsen flu symptoms, such as fatigue, congestion, and sore throat, and hinder your body’s healing capabilities.

During flu recovery, it’s better to opt for hydrating and soothing drinks, such as water, herbal teas, or broths, to keep your body nourished and well-hydrated.

#5 Fried and Fatty Foods

Fried and fatty foods, such as deep-fried snacks, greasy fast food, and fatty cuts of meat, should be avoided when you’re sick with the flu. These foods are difficult to digest and can cause inflammation, which may worsen flu symptoms like body aches, fatigue, and congestion. Not to mention, eating greasy foods can put a strain on your digestive system, which may already be sensitive during illness.

Instead, focus on easily digestible, nutrient-rich foods like soups, stews, and fruits that help support your immune system and promote a faster recovery.

#6 Spicy Foods

While spicy foods may offer a temporary relief from congestion, they can irritate your throat and stomach when you’re dealing with a cold or the flu. Capsaicin, the compound found in spicy peppers, can increase mucus production, which may worsen congestion or make your throat feel even more inflamed. Additionally, spicy foods can cause digestive discomfort, including acid reflux, which is often heightened when you’re already feeling unwell.

With this in mind, opt for milder, easily digestible foods such as warm broths, rice, and mashed potatoes, all of which are gentler on the stomach and will help you stay comfortable as you recover.

Practical Tips for Recovery

When you’re fighting a cold or the flu, it’s important to not only focus on the foods you eat but also your overall lifestyle. Here are some practical tips to help you speed up your recovery and feel better:

Stay Hydrated

Fluids are essential for recovery, helping to thin mucus, soothe a sore throat, and support your body’s detoxification process. In addition to plain water, be sure to drink plenty of herbal teas, coconut water, and broths to stay hydrated.

Get Plenty of Rest

Crucial for your immune function, your body needs rest to ward off illnesses. Aim for 7-9 hours of sleep each night, and don’t hesitate to take naps during the day if needed.

Use a Humidifier

A humidifier can help keep the air moist and alleviate symptoms like dry throat and nasal congestion. While this can be helpful any time of day, particularly if you’re stuffy, it can be especially helpful when you’re sleeping, as it allows your nasal passages to stay clear.

Avoid Stress

If you didn’t know, stress weakens the immune system — in a big way. Use your recovery time as a way to relax, take it easy, and incorporate stress-reducing practices such as deep breathing, light stretching, or meditation.

The Takeaway

Recovering from the cold or flu can feel like a long process, but the right nutrition and self-care practices can make all the difference. By choosing immune-boosting foods like bone broth, citrus fruits, and probiotics, while avoiding inflammatory and dehydrating options such as sugary foods, processed snacks, and alcohol, you’re giving your body the tools it needs to recover more efficiently. Coupled with adequate rest, hydration, and stress management, these strategies can help you bounce back quicker and feel better sooner. Prioritize your health, listen to your body, and remember that a balanced approach to recovery is key to getting back to your healthiest self.