Got the flu? These are foods to eat and avoid

By Chioma Ndeche

Are you coughing or sniffling yet? No. Well, you’re one of the lucky ones. As the flu sweeps through this season, many of us find ourselves battling sore throats, stuffy noses, and general malaise. Fighting the flu is all about giving your body the support it needs to heal. So, while rest and hydration are essential, what we eat can also play a significant role in how quickly we recover. Here are some foods to eat and those to avoid as we fend off the flu:

FOODS TO EAT

Warm broths and soups

When you’re feeling under the weather, there’s nothing quite like a warm bowl of soup. Chicken broth, in particular, is soothing and tasty and helps keep you hydrated. It is also packed with nutrients that can boost your immune system. The warmth helps to clear nasal congestion and soothe a sore throat, making it easier to breathe and swallow.

Foods rich in vitamin C

Green leafy vegetables, such as broccoli and spinach, are packed with vitamin C, which reduces inflammation and boosts your immune system. A salad or smoothie made with these can make a significant difference.

Herbal tea. Photo by Freepik

Herbal teas with honey

Hydration is key when you’re sick, and herbal teas can provide both comfort and medicinal benefits. Teas made from ginger, chamomile, or peppermint can relieve symptoms like congestion, nausea, and insomnia. Adding honey not only sweetens the tea but also provides antibacterial properties that can help soothe a sore throat.

Garlic and ginger

Garlic and ginger have powerful anti-inflammatory and antiviral properties. Adding them to your meals can help in fighting off the flu virus. Garlic can be added to soups and broths, while ginger can be used in teas, stir-fries, and smoothies.

Bananas

Bananas provide a good amount of vitamins and minerals, including potassium, which can help replace electrolytes lost due to fever or sweating. They’re great for maintaining energy levels when you’re feeling run down and taste amazing in smoothies.

READ MORE: 6 foods to never eat with bananas

FOODS TO AVOID

Sugary foods and drinks

Sugary foods can suppress the immune system and lead to inflammation, making it harder for your body to fight off the flu. Avoid sweets, candies, and sugary drinks like sodas and fruit juices with added sugar. Opt for natural sugars found in fruits if you need a sweet fix.

Fried and greasy foods

Greasy foods can be hard on the digestive system, which is already under stress from the flu. Fried foods can also increase inflammation, which is the last thing the body needs when trying to recover. Stick to lighter, easily digestible foods until you feel better.

Spicy foods

While some people swear by the sinus-clearing power of spicy foods, they can irritate a sore throat and exacerbate stomach issues. It’s best to avoid overly spicy dishes if experiencing flu symptoms. Mild spices, however, like a pinch of turmeric or a bit of black pepper, can still be beneficial without causing irritation.

Alcohol and caffeine

Both alcohol and caffeine can dehydrate, which is the opposite of what the body needs when fighting the flu. Dehydration can worsen symptoms and prolong recovery. Instead, stick to water, herbal teas, and broths to keep hydrated and support the immune system.

Assorted fresh citrus fruits. Photo: Freepik

Citrus fruit overdose

Anything done in excess is detrimental. While citrus fruits are rich in vitamin C and help boost the immune system, their high acidic content can be irritating and worsen a sore throat. Instead, try a warm lemon tea with honey—it’s both soothing and packed with vitamin C.