10/21/2026
What To Eat and Drink When You Have the Flu
Hydrating and focusing on nutrient-rich foods are key for recovery
If you’re sick with the flu, sometimes the last thing you want to do is eat or drink. But what passes your lips can support your recovery and help you feel better as your body fights off the virus.
Of course, no specific food will cure the flu, but what you consume can help relieve symptoms and ease that general feeling of ickiness.
So, let’s set a menu for recovery with registered dietitian Beth Czerwony, RD, LD.
The importance of hydration and nutrition
When you have the flu, your body works overtime to fight the infection. That depletes available resources and energy reserves, which can leave you tired, sweaty, achy and feverish.
Two main factors come into play:
Dehydration: Sweating out a fever can drain your internal fluid reservoirs. Ditto for vomiting or diarrhea. As those losses add up, your risk of dehydration rises.
Reduced nutrient intake: The loss of appetite that often comes with the flu can make it harder to get the energy, protein, vitamins and minerals your body needs to function and recover.
That’s why replenishing your body is so important during this time.
“Your body needs hydration and nourishment when you’re sick,” emphasizes Czerwony. “Your immune system is your body’s defense network against invaders like the flu. So, it pays to feed it well.”
Best foods and drinks when sick with the flu
Here’s what should be on your recovery menu when you’re trying to bounce back from the flu.
Water
A simple glass of water is the OG of hydration. It’s easy to get, easy to sip on and generally well-tolerated — always a plus if your tummy feels a bit topsy-turvy because of influenza symptoms.
“Your body needs hydration more than any specific food when you’re fighting the flu, especially early on,” says Czerwony. “Drinking more water is a great place to start.”
Electrolyte drinks
Electrolytes are essential minerals that help keep your body running efficiently. If you’re losing fluids due to illness, your electrolyte levels can quickly get out of balance and leave you worse for wear.
Drinking electrolyte-rich beverages (like sports drinks) can keep you hydrated and boost your electrolytes to help you feel better.
Herbal tea
A steamy cup of herbal tea does more than hydrate. It also may help soothe a sore throat and temporarily ease a stuffy nose. (Plus, let’s be realistic: There’s just something comforting about a sip of tea.)
Peppermint tea is a good option because its menthol can create a cooling sensation that makes breathing feel easier, says Czerwony. Herbal teas with echinacea, hibiscus or elderberry are also popular when you’re under the weather.
Soup
A bowl of soup provides both fluids and nutrients one spoonful at a time. Plus, like tea, the warmth may temporarily relieve congestion and help you breathe a bit easier.
Chicken soup has long been regarded as a feel-good remedy when you’re sick — and not just because Mom makes it with love. A widely cited study found that chicken soup may offer an anti-inflammatory effect that can ease respiratory issues.
Other soups, or even simple broth, can bring similar benefits by:
Boosting hydration
Replacing lost electrolytes
Easing congestion
Providing vitamins and nutrients
“Soup is gentle on your throat and easy on your stomach while also getting you key nutrients,” says Czerwony. “And maybe best of all, it basically feels like a warm hug in a bowl.”
Vitamin C-rich foods
Vitamin C is well-known as an immune system booster — and some research suggests it may slightly reduce the severity and duration of illness. It won’t cure the flu, but it may help you feel better.
Consider nibbling on these vitamin C-rich fruits and veggies:
Citrus fruit (like oranges)
Broccoli
Cauliflower
Cantaloupe
Kiwi
Potatoes
Red bell peppers
Strawberries
Tomatoes
Fruit or vegetable juice
Eating whole fruits and vegetables is best to maximize nutritional benefits — but when you’re sick, that may be more than you can stomach. In that case, a glass of juice can help you get some key nutrients and fluids.
But Czerwony recommends drinking 100% juice, to limit added sugars.
Smoothies
Another way to drink your nutrients is to go the smoothie route. Just toss a combination of fruit, veggies, ice, milk, yogurt or juice into a blender to get a refreshing glass of key vitamins and minerals.
“A smoothie’s icy coolness may also bring relief if your throat feels raw or sore,” Czerwony notes.
Easy-to-tolerate foods
Sometimes when you’re sick, getting any food in qualifies as a victory. Certain foods tend to be gentle on your stomach as you work to regain your appetite. Options that could help you start eating include:
Toast
Crackers
Bananas
Applesauce
Oatmeal
Rice
Eggs
Yogurt
Comfort foods
You need nourishment when you’re down and out with the flu. So, if eating a certain comfort food usually makes you feel better … well, eat it. Don’t feel like you’re bound by certain “only-eat-this” rules.
“Choosing foods that just make you feel better can go a long way,” says Czerwony.
What to avoid when you have the flu
While it’s important to eat and drink when you have the flu, certain choices may be less helpful than others for recovery. The list includes:
Alcohol: Can a shot of wh***ey help cure the flu? No. The same goes for b**r, w**e or other liquor. “Alcohol won’t help you recover and may make it harder to rest, stay hydrated and feel your best,” advises Czerwony.
Caffeinated products: If you’re sick, you need sleep — and caffeine can work against rest. It may also worsen nausea and stomach upset in some people. Consider limiting drinks like coffee, black tea, soda and energy drinks.
Sugary foods: You may not feel like eating as much when you’re sick. Given that, try to limit sugary foods that fill your belly without offering much nutritional value to support recovery.
Spicy foods: Turning up the heat with a spicy dish might irritate a sore throat or cause GI issues. It might be best to keep Scoville heat units to a minimum when your belly is feeling sensitive.
“If any food upsets your stomach or makes you feel worse, skip it until you’re feeling better,” advises Czerwony.
Final thoughts
Flu symptoms can last anywhere from a few days to two weeks. While eating and drinking won’t dramatically change that timeline, fueling up can help you feel a little better as you work back to 100%.
If your flu symptoms get worse, you have signs of dehydration or your appetite doesn’t return within a week, contact a healthcare provider for guidance.
“You can’t eat your way out of the flu, but you can give your body the support it needs to recover,” encourages Czerwony. “Odds are, you’ll feel better one sip, one spoonful and one small bite at a time.”
