To Feed, or Not To Feed Your Flu

Do you feed a cold and starve a fever? And what do you do about flu?

“Feed a cold, starve a fever” is a popular adage that dates to the Middle Ages and is still widely heard today. Whether it’s a good homemade soup, vitamin C packets, or anything that sounds decent, we have all likely listened to some dietary advice while sick. So, what should we eat? Is there anything to avoid when we have the flu? Will a particular food worsen my symptoms of the flu? This flu season has been particularly active, so it’s no surprise that search engines are booming with these questions. With so much nutrition information out there, it can be a daunting task to find the facts. Look no further, as we’ve simplified the answer for you here.

Eating a well-balanced, nutrient-dense diet will help keep most illnesses away. While following these recommendations may not stave off the flu entirely, it can provide you with more protection, shorten the duration of illness, and improve flu symptoms. It helps to know what flu symptoms are and how we anticipate them impacting your nutrition, so we know what foods you may want to avoid.

Eating to Manage Your Flu Symptoms

The flu can make eating feel like a chore. Use nutrition knowledge to fight flu-like symptoms.

Nausea, vomiting and/or decreased appetite

If you are experiencing gastrointestinal symptoms, staying away from your favorite comfort foods is a good idea and will help avoid any negative associations in the future. Choose foods that are easy on the stomach. These include broth-based soups, white rice, plain pastas, toast, applesauce, bananas, mashed potatoes, and cold foods like Jell-O, yogurt, or ice cream.

Diarrhea

Eating small meals and snacks can help relieve diarrhea. Eating foods rich in potassium can fight the lethargy caused by diarrhea. High-potassium foods include ripe bananas, apricots, potatoes, fish, and other meats. Diarrhea can also cause dehydration, so stay hydrated with plenty of fluids.

Fever and body aches

A diet with foods rich in vitamin C, like citrus, bell peppers, and strawberries, may help shorten the duration and intensity of a fever.

Fatigue

Keeping shelf-stable, easy-to-prepare foods nearby is the best way to get nutrition. Crackers, instant soups, instant hot cereals, and clear fluids to maintain hydration are best to keep on hand.

Dehydration

Broth-based soups and clear beverages are easy to replace fluids and increase hydration.

Sore throat and congestion

Soothe your sore throat with warm teas, broths, ice pops, fruit or vegetable juice, and ice creams. Foods with garlic, ginger, or a little spice can help clear up lingering congestion at the tail end of your flu.

Foods to Avoid

Alcohol and Caffeine

These are known gastric irritants and may worsen your GI symptoms. While you’re sick, switch to herbal teas, broths, juice, and water.

High Fat Foods

High fat foods like fried or greasy foods can slow digestion and cause more GI discomfort.

Spicy Foods

While spicy foods may help clear congestion, saving these is best when most other symptoms have cleared up. Spicy foods are another stomach irritant that can cause inflammation and GI discomfort.

Acidic Foods

If you are vomiting, eating acidic foods may hurt your throat if it comes back up. Instead of tomato soup and orange juice to kick your sickness, choose more pH conscious options like broth-based soups, coconut water, and carrot juice.

The Takeaway

Whether battling cold symptoms or running a fever, “starving” your illness is rarely the answer. When we are sick, our bodies work extra hard to recover, and good nutrition is the support system. If you’re battling the flu, remember it is essential to rest, hydrate, and maximize nutrition when you are able. Talk with your healthcare provider today to plan a swift recovery.