In this article, we describe which foods may help or harm a person who has the flu, according to scientific evidence. Read on for a practical dietary guide to recovery from the flu.

Eating nourishing food and drinking plenty of fluids can provide essential nutrients and keep the body hydrated, which may help speed recovery from the flu.

The flu is a collective term that refers to infection with an influenza virus.

A person may not feel like eating much when they have the flu. However, certain foods may aid recovery.

Medical research suggests that the following foods may reduce symptoms of the flu:

Chicken soup

Share on Pinterest Chicken soup may reduce inflammatory responses in the body.

A study from 2000 suggests that common ingredients in chicken soup may collectively combat inflammation, reducing inflammatory responses in the body.

As a result, chicken soup may help clear congestion in the nose and airways and soothe other symptoms in the upper respiratory tract.

Other soups, including vegetarian or vegan options, may have similar effects.

Soups can be nutritious, easy to digest, soothing, and easy to prepare, even during illnesses. Also, because they contain water, soups can promote hydration.

Garlic

Garlic may have antiviral and antimicrobial properties. These can help support the immune system as it combats infection, including a cold or the flu.

Authors of a 2014 review have looked at the effects of garlic on the common cold.

They refer to a 146-participant study in which participants who took a garlic supplement every day for 3 months had fewer colds than those who took a placebo. The authors note that confirming the effects will require further research, however.

Eating meals with plenty of garlic may help the body fight off infection.

Learn more about the health benefits of garlic.

Foods high in vitamin C

Fruits and vegetables rich in vitamin C help support the immune system. Those with the highest levels of vitamin C include:

sweet or hot peppers of any color

oranges and orange juice

grapefruit

kiwifruit

Many fruits and vegetables rich in vitamin C are also excellent sources of flavonoids, which are compounds that can provide a wide range of health benefits. For example, flavonoids may help reduce the risk of upper respiratory tract infections.

Beyond the foods listed above, good sources of both vitamin C and flavonoids include:

other citrus fruits, such as lemons

red, blue, or purple berries

red or purple grapes

raw broccoli

raw, dark leafy greens

Ginger

Share on Pinterest A person can combine ginger with water, honey, and lemon to make an herbal tea.

Ginger may help relieve any nausea that accompanies the flu. Properties in ginger can help with the digestive process, and the emptying of the stomach, in particular.

One review found evidence to suggest that ginger was more effective than a placebo in treating:

morning sickness

seasickness

chemotherapy-induced nausea

The researchers also noted that ginger helped lower the frequency of vomiting and the intensity of nausea during pregnancy.

Chopped ginger root or ground ginger can be a delicious addition to soups, stews, and other meals. Ginger also goes well in herbal teas or a mixture of hot water, honey, and lemon.

Leafy greens

Leafy greens contain plenty of fiber, which aids digestion. These vegetables also provide key nutrients, such as:

vitamin C

iron

folic acid

These play an important role in supporting the immune system.

Leafy green vegetables may also have antibacterial properties and anti-inflammatory effects. As a result, eating leafy greens may help the body heal from the flu.

Leafy greens can be an easy addition to soups or stews. They can also make an excellent side dish. Examples of these vegetables include:

kale

spinach

cabbage

Swiss chard

collard greens

Oatmeal

Oatmeal is filling, easy to make, and a great source of fiber. In fact, the prebiotic fiber in oats can help feed healthful bacteria in the body.

Adding a banana to oatmeal can provide extra fiber, as well as vitamins such as potassium.

This may be especially beneficial for a person with flu symptoms because a fever, diarrhea, and vomiting can all deplete levels of potassium and other electrolytes.

Bland foods

The flu can cause nausea, and rich foods may not be appealing. Bland foods, such as toast or brown rice, may be easier to eat.

Pairing either toast or brown rice with soups or simple, vegetable-based meals can ensure that the body is getting enough vitamins and minerals.

Yogurt

Eating yogurt that contains live bacteria may help fight off the flu. Yogurt is also a good source of protein.

A 2011 study found that fermented yogurt combatted the flu virus in mice. However, confirming this effect in humans will require further research.

It is important to note that dairy increases mucus production in some people. This can temporarily worsen flu symptoms.

Other fermented foods, such as sauerkraut, kombucha, and plant-based yogurts, are excellent substitutes that also contain live bacteria.

Here, learn about the possible health benefits of Greek yogurt.

Fluids

Staying hydrated is one of the most important things that a person can do to help their body fight off the flu.

Below are some fluids that may be particularly helpful: