When you have the flu, focus on staying hydrated, eating small amounts regularly, and choosing gentle, nutrient‑dense foods that support your immune system and stomach. Aim for simple soups, soft foods, and fruits/vegetables rich in vitamins, and avoid greasy, very sugary, or heavily processed foods that can worsen nausea or inflammation.

Best foods and drinks

• Clear fluids: Water, weak herbal or green tea, diluted fruit juice, low‑sugar electrolyte drinks, and broths help prevent dehydration and replace lost fluids and salts.

• Soups and broths: Chicken or vegetable soup provides fluids, electrolytes, and easy‑to‑digest protein and carbs; warm liquids can also soothe a sore throat and congestion.

• Bland starches (BRAT‑type foods): Bananas, white rice, applesauce, toast, plain crackers, plain potatoes, and simple bread are gentle on the stomach if you have nausea or diarrhea.

Immune‑supporting foods

• Vitamin C–rich produce: Oranges and orange juice, kiwi, strawberries, peppers, broccoli, and leafy greens can help support immune function while you recover.

• Lean proteins: Chicken, turkey, eggs, yogurt, beans, and lentils provide protein, zinc, and other nutrients your immune system uses to fight infection and rebuild tissue.

• Probiotic foods: Yogurt and other fermented foods (like kefir) provide beneficial bacteria that may support immune and gut health while you are ill.

What to limit or avoid

• Greasy, fried, or very fatty foods: Burgers, fries, heavy cheeses, and sausage can be hard to digest and may worsen nausea or diarrhea.

• Very sugary foods and drinks: Soda, candy, and desserts can upset blood sugar and sometimes worsen inflammation; choose whole fruits or diluted juice instead.

• Alcohol and a lot of caffeine: These can contribute to dehydration when your body most needs fluids.

Simple daily plan (example)

• Morning: Warm tea with honey if your throat is sore, plus toast or oatmeal with banana.

• Midday: Chicken or vegetable soup with some rice or soft bread; a small serving of yogurt.

• Snacks: Fruit (orange slices, applesauce, or kiwi) and crackers as tolerated.

• Evening: More soup or simple eggs and toast, with water or herbal tea before bed.

If you cannot keep fluids down, have trouble breathing, feel chest pain, or your fever is very high or lasting more than a few days, seek medical care promptly, as these can be signs of complications from the flu.