What to eat with fever, cold, and flu: the nutritionist’s guide

“When we have a fever, our energy expenditure increases, while appetite may decrease, leading to a general feeling of weakness. Colds and flu also cause inflammation of the upper airways, which can make swallowing difficult or painful. The primary goal is therefore to eat in a targeted way to replenish nutrients essential for energy recovery. Proper nutrition can also reduce symptoms and support the immune defenses,” explains Dr. Boscaro.

Dehydration is one of the main risks during seasonal flu because fever and airway congestion increase fluid loss. It is therefore recommended to drink at least 1.5 liters of fluids per day.

“Warm vegetable or chicken broths are ideal: they hydrate, replenish electrolytes, and are easy to digest. Caffeine-free tea or simply warm water with a teaspoon of honey can also make a difference,” adds the doctor.

Herbal teas may also have targeted effects in managing secondary flu symptoms, such as:

• dandelion and artichoke, which support digestion and liver function;
• chamomile, lemon balm, and mallow, which soothe the upper airways;
• cumin or caraway, which help intestinal regularity.

“In children over one year, chamomile and mild herbal teas are fine, but it is better to avoid stimulating herbs such as ginseng or licorice. Important: in children under one year, honey must be avoided due to the risk of botulism; for older children, however, a teaspoon of organic honey can sweeten beverages and provide a mild antibacterial effect,” the nutritionist explains.

Eating foods that are light but nutrient-dense is essential during flu. Dr. Boscaro recommends choosing foods that support the immune system and help maintain energy and strength.

Light and nutrient-dense foods to support the immune system:

• yogurt and kefir, at breakfast or as a snack, which strengthen gut microbiota;
• eggs, scrambled or boiled, which provide protein and B vitamins;
• vegetable soups and legumes, rich in iron and protein, nourishing and easy to digest.

Easy-to-digest sources of energy:

• rice, plain pasta, mashed potatoes, and toasted bread, which provide energy without overloading the digestive system, especially when seasoned with a drizzle of extra virgin olive oil.

Fruits, vegetables, and spices with anti-inflammatory properties:

• fruits and vegetables rich in vitamin C, such as citrus fruits, kiwi, baked apples, cabbage, broccoli, and peppers;
• garlic and onion added to soups offer natural antibacterial properties;
• spices such as turmeric and ginger, useful for clearing the airways and providing an anti-inflammatory effect.

Recommended protein sources:

• white meat, fish, legumes;
• oily fish, nuts, and oil seeds, rich in omega-3 fatty acids, which help reduce inflammation.

Some foods may burden digestion or slow recovery. It is therefore best to avoid:

• cured meats, fried foods, and rich sauces;
• very salty, preserved, or highly processed foods (packaged snacks, sweet baked goods);
• alcohol and carbonated beverages, which worsen dehydration and may interfere with medications;
• heavy dairy products, especially in case of congestion or excess mucus.

When illness reduces appetite, it is important not to force yourself to eat. It is better to choose small, light, and frequent meals.

“The ideal approach is to start with simple, easy-to-digest foods, such as crackers, toasted bread with a little olive oil or some ricotta, nuts, or yogurt. Then, as appetite returns, small portions of plain pasta, chicken, or a vegetable broth can be added throughout the day. In conclusion, when fever, cold, or flu appear, it is essential to listen to your body and choose warm, light, and nutrient-rich foods. This way, even seasonal illnesses become easier to face and less debilitating,” concludes Dr. Boscaro.