{"id":6013,"date":"2019-09-30T10:13:05","date_gmt":"2019-09-30T14:13:05","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=6013"},"modified":"2024-05-28T10:10:39","modified_gmt":"2024-05-28T14:10:39","slug":"what-to-eat-when-you-have-the-flu","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/what-to-eat-when-you-have-the-flu\/","title":{"rendered":"What to eat when you have the flu (or a cold)"},"content":{"rendered":"

When you\u2019re feeling miserable, food is often the last thing on your mind. You might just not feel like eating. Or perhaps you\u2019re nauseous and the thought of biting into a sandwich makes your stomach turn.\u00a0<\/span><\/p>\n

<\/span><\/p>\n

You\u2019ve probably heard all sorts of advice about what to eat when you have a cold or the flu (or what not to eat). It\u2019s hard to parse out which home remedies actually work and what\u2019s just an old wives\u2019 tale. Should you feed a cold and starve a fever? Does dairy make you produce more mucus? Is ginger ale a cure all for upset tummies? What about the BRAT diet?<\/span><\/p>\n

It\u2019s important to nourish your body and stay hydrated, especially when you\u2019re ill. Good nutrition helps to boost your immune system. So we checked in with experts to learn what to eat when sick and what you should stay away from.\u00a0<\/span><\/p>\n

RELATED: <\/b>How long does a cold last?<\/b><\/a><\/p>\n

What to eat when you\u2019re sick<\/span><\/h2>\n

When you\u2019re sick, it\u2019s important to try to eat <\/span>something<\/span><\/i>, even if you don\u2019t particularly feel like it. In other words, starving a fever may not work.<\/span><\/p>\n

\u201cIf you have a viral infection, it is better to try to eat,\u201d says <\/span>Michael J. Brown, R.Ph<\/span><\/a>., a clinical pharmacist in Lake Oswego, Oregon. He says that in studies, mice with viral infections did better when they were fed versus unfed. \u201cFevers can occur with viruses, so starving the body is not always the best plan.\u201d<\/span><\/p>\n

But what should you eat? Let\u2019s take a look at the best foods to help your body fight infection.<\/span><\/p>\n

RELATED: <\/b>What is the flu?<\/b><\/a><\/p>\n

The BRAT Diet<\/span><\/h3>\n

The BRAT diet is bananas, rice, applesauce, and toast, and it\u2019s perfect for people with upset tummies. \u201cThese foods are easy on the stomach and give your body the nutrition it needs,\u201d Brown says. In addition, these bland foods are high in carbs and low in fiber, so they may help to bind loose stools in people with diarrhea.<\/span><\/p>\n

Other foods that some consider to be part of the BRAT diet include steamed or baked chicken, watermelon, and oatmeal.<\/span><\/p>\n

Yogurt<\/span><\/h3>\n

If your cold or flu comes with a sore throat, yogurt\u2019s smooth, creamy texture can feel very soothing. Even better, the live cultures have probiotics and immunity-boosting properties. In one <\/span>study<\/span><\/a>, flu-infected mice who ate yogurt showed flu-fighting antibodies, suggesting the yogurt cultures helped their bodies fight off infection.<\/span><\/p>\n

And bonus, yogurt contains protein, which helps your body sustain strength and energy, so hopefully you won\u2019t feel quite as wiped-out.\u00a0<\/span><\/p>\n

RELATED: <\/b>25 sore throat remedies<\/b><\/a><\/p>\n

Citrus fruits<\/span><\/h3>\n

Citrus fruits\u2014such as oranges, grapefruits, and clementines\u2014are a good source of <\/span>vitamin C<\/span><\/a>, which is an important antioxidant to boost immune function.\u00a0<\/span><\/p>\n

Although research shows that foods rich in vitamin C do not reduce the risk of getting the common cold (contrary to popular belief), these foods might help make your cold symptoms milder or shorten their duration. You must eat them regularly, though, because starting on <\/span>vitamin C<\/span><\/a> after cold symptoms begin does not appear to make any difference.<\/span><\/p>\n

Other foods that have high concentrations of vitamin C include leafy green vegetables like kale, cantaloupe, kiwi, strawberries, and mango. You might want to throw a few of these into a frozen smoothie to ease a sore throat, or drink some freshly squeezed orange juice!<\/span><\/p>\n

Foods high in zinc<\/span><\/h3>\n

Foods like oysters, crab, chicken, lean meats, chickpeas, baked beans, and yogurt are all high in zinc, the other side of the immune system coin.\u00a0<\/span><\/p>\n

Think of the immune response cells as the infection first responders. They see your flu as a fire that must be put out. But if they\u2019re left all alone, they\u2019ll spiral out of control, causing painful and dangerous inflammation. That\u2019s where zinc comes in. Because of the immune-boosting properties, zinc is being actively studied for COVID-19 patients.\u00a0<\/span><\/p>\n

Studies<\/span><\/a> show that zinc acts to balance out the immune response and works as a natural anti-inflammatory. If you can\u2019t stomach shellfish and poultry, try taking a <\/span>zinc supplement<\/span><\/a> when you first notice a cold or flu symptom.\u00a0\u00a0<\/span><\/p>\n

RELATED: <\/b>Flu shot 101<\/b><\/a><\/p>\n

What to drink when you\u2019re sick<\/span><\/h2>\n

Clear fluids<\/span><\/h3>\n

If you just can\u2019t keep anything down, there\u2019s no need to force feed yourself, but it is absolutely crucial to keep yourself hydrated. \u201c[It\u2019s important to drink fluids] especially with a fever, where you tend to get dehydrated more quickly,\u201d says <\/span>Susan Besser<\/span><\/a>, MD, a family physician in Baltimore. \u201cAlso, fluids tend to help thin the extra mucus you make with a cold, which makes it easier to blow it out.\u201d Sometimes sports drinks, like Gatorade, or broth can help with hydration\u2014but many sports drinks contain a lot of sugar and many commercially-produced soups are high in sodium. Make sure to read the label, and consider diluting them with water.\u00a0 If you need a little sugar to perk you up, drinking a flat soda (like Sprite or gingerale) is okay. Just be sure you\u2019re getting enough H2O, too.<\/span><\/p>\n

Herbal tea<\/span><\/h3>\n

A great way to get your fluids in is to drink hot tea. Certain teas brewed with hot water might help soothe some of your cold and flu symptoms as well. According to Brown, the menthol in peppermint tea might help clear nasal congestion or runny nose. And elderberry tea could do the same by reducing swelling in your nasal passageways and relieving a stuffy nose. Ginger tea often eases nausea symptoms and might even help you heal faster.\u00a0 \u201cGinger tea may also help the body fight off the viruses involved with these ailments as well as relieve nasal and chest congestion,\u201d Brown says.<\/span><\/p>\n

Be careful, however, as many commercial teas can have added sugar.<\/span><\/p>\n

Foods and beverages to avoid when you\u2019re sick<\/span><\/h2>\n

Unlike the choices above, there are some foods that might actually make your symptoms worse. Here is a list of foods to avoid:<\/span><\/p>\n

Greasy foods<\/span><\/h3>\n

You might consider mom\u2019s fried chicken to be your favorite comfort food, but if you\u2019re sick, it\u2019s best to stick to the non-greasy variety. Dr. Besser says that greasy foods like pizza, french fries, or anything soaked in oil are harder to digest and not the best choice for someone with an upset stomach.\u00a0<\/span><\/p>\n

Dairy<\/span><\/h3>\n

It is <\/span>not<\/span><\/i> true that dairy products, such as milk, cheese, and ice cream, cause your body to make more mucus. However, Dr. Besser says these foods might be harder to digest, so it\u2019s best to steer clear until you feel better.\u00a0<\/span><\/p>\n

Alcohol and caffeine<\/span><\/h3>\n

Beverages that contain alcohol (wine, beer, liquor) or caffeine (coffee, black tea, soda) are big no-nos for sick people, whether it\u2019s a viral or bacterial infection. Drinking <\/span>caffeine or alcohol can lead to dehydration<\/span><\/a>. That\u2019s very dangerous, especially when your illness is accompanied by vomiting or diarrhea. In addition, alcohol might interact with your over-the-counter or prescription medications. It\u2019s probably best to avoid these two until you\u2019re feeling better.\u00a0<\/span><\/p>\n

RELATED: <\/b>Is it safe to drink alcohol with cold and flu medication?<\/b><\/a><\/p>\n

Eat and drink to feel better<\/span><\/h2>\n

It\u2019s important to nourish your body and stay hydrated, especially when you\u2019re ill. Good nutrition helps to support your immune system so you can recover faster.\u00a0<\/span><\/p>\n

However, there is no need to push it if you just don\u2019t feel like eating. According to Dr. Besser, the most important thing to keep in mind is that you should eat and drink to feel better. \u201c<\/span>Let your body be your guide,\u201d she says.\u00a0<\/span><\/p>\n

So, if you don\u2019t feel like eating, don\u2019t. Most likely, your body will tell you to pick up a piece of toast or a bowl of chicken soup before long. As long as you stay hydrated and don\u2019t go without food for too long, you\u2019ll stay safe. And if you do feel hungry, try one of the foods listed above. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

When you\u2019re feeling miserable, food is often the last thing on your mind. You might just not feel like eating. Or perhaps you\u2019re nauseous and the thought of biting into a sandwich makes your stomach turn.\u00a0 You\u2019ve probably heard all sorts of advice about what to eat when you have a cold or the flu […]<\/p>\n","protected":false},"author":85,"featured_media":5991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[11169],"coauthors":[8859],"class_list":["post-6013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-cold-flu","wpautop"],"acf":[],"yoast_head":"\nWhat to eat when you have the flu (or a cold) and what to avoid<\/title>\n<meta name=\"description\" content=\"Experts reviewed our list of what to eat when you have the flu or a cold. 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