You found our guide on What Foods to Eat When You’re Sick!

A cozy guide to nourishment, comfort, and small rituals that support your body when you’re not feeling your best

This article includes:

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when is flu season
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elderberry benefits
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Interested in more health benefits? Check out 5 Ways Matcha Benefits Your Health.

Quick Facts About Flu Season

Flu season in the Northern U.S. typically runs from October to May, with peak activity between December and February.
It’s possible to get the flu more than once in a season, especially when different strains are circulating.
The flu spreads easily through respiratory droplets, surfaces, and close contact—especially in crowded cities like NYC.
While hygiene and rest are essential, nourishing your body with the right foods is just as important when you’re sick.

What to Eat When You’re Sick: Soothing, Strengthening Foods for Flu Season

Whether you’re trying to get ahead of the flu or already curled up under a blanket with tea in hand, what you eat can gently support recovery and comfort. Here are some immune-friendly, flu-season-approved foods that help your body heal:

1. Ginger

Ginger is known for its anti-inflammatory and antiviral properties. It can ease nausea, sore throat, and congestion, making it a go-to when you’re sick. Try it sliced in hot water, blended in smoothies, or steeped with lemon and honey for a warming tea.

Learn more about Ginger Benefits.

2. Citrus Fruits (Oranges, Grapefruit, Kiwi)

These fruits are rich in vitamin C, which supports your immune system and may help shorten the duration of illness. Kiwi is especially powerful—it packs more vitamin C per serving than an orange and is gentle on the stomach.

Learn more about Antioxidant Compounds and Health Benefits of Citrus Fruits.

3. Lemon

A squeeze of lemon in warm water helps break up mucus and provides a soothing, antioxidant-rich start to the day. Combine with honey and ginger for a comforting immune tonic.

Learn more about The Underrated Lemon: 5 Ways It’s Good for Your Health.

4. Raw Honey

Honey is naturally antimicrobial and can soothe coughs and sore throats. A spoonful in herbal tea or warm water (not boiling) creates a comforting remedy that’s also delicious. (Note: not safe for children under 1.)

Check out 8 Raw Honey Benefits for Health.

5. Hot Liquids (Soups, Herbal Teas, Broths)

Hydration is crucial when you’re sick, and warm liquids help ease chills, congestion, and fatigue. Broths—especially with garlic, ginger, or miso—can be deeply nourishing and easy to digest when your appetite is low.

Learn more about The effects of a hot drink on nasal airflow and symptoms of common cold and flu.

6. Elderberry

Often used in natural flu remedies, elderberry may help reduce the severity and length of symptoms. You’ll find it in teas, syrups, or lozenges. Stick with well-sourced, trusted brands.

Learn more about Elderberry.

7. Garlic

This pantry staple is full of allicin, a compound with immune-supportive, antimicrobial benefits. Add it to soups, toast, or salad dressings to give your meals a gentle flu-fighting edge.

Check out Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.

8. Leafy Greens (Spinach, Kale, Swiss Chard)

These greens are rich in vitamins A, C, and E, all important for immune health. They’re easy to blend into smoothies, stir into soups, or sauté for a nutrient-rich side.

Check out Eat Your Way to Better Health: Why Leafy Greens Are Your Magic Weapon.

9. Yogurt + Probiotic-Rich Foods

Gut health and immunity are deeply connected. Unsweetened yogurt with live cultures, plus probiotic foods like kimchi, miso, and kefir, can help support your digestive system while you’re recovering.

Learn more about Effectiveness of probiotics on the duration of illness.

10. Bananas, Oats & Toast

If you’re feeling nauseous or just low on appetite, bland, soft foods like bananas, oatmeal, or toast are gentle and easy to tolerate. Add honey, cinnamon, or nut butter for a healing, cozy upgrade.

Check out 6 Foods to Eat When You’re Nauseous.

Tip: Focus on Warmth and Ease

When you’re not feeling well, reach for warm, simple, nutrient-dense meals and plenty of fluids. Think:

Garlic-ginger bone broth
Citrus and spinach smoothie
Lemon-honey tea
Warm miso soup with tofu and greens

Let food feel like a form of care—not another task.

Gentle Rituals to Support Recovery

While we’re not doctors, we do believe in creating space for healing—both physical and emotional. A few rituals to try:

Keep a thermos of tea nearby throughout the day
Diffuse eucalyptus or lavender to clear the air and soothe tension
Journal, stretch, or simply rest—whatever your body is asking for
Stay bundled and warm, especially when weather shifts suddenly (hello, NYC!)

Final Thoughts

What you eat when you’re sick isn’t just about nutrients—it’s about comfort, care, and honoring your body. Whether you’re fighting the flu, recovering from a cold, or simply preparing your kitchen for the season ahead, let your meals be slow, warm, and healing.

Because in a season that asks us to slow down, even the smallest acts of nourishment—like tea, soup, or a quiet breakfast—can remind you: you’re taking care of yourself, one bite at a time.

Stay well, stay cozy, and be gentle with yourself. 💛

Enjoyed this article? Check out Goji Berry Benefits for Beauty, Wellness, and Deep Relaxation.

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FAQ: Staying Well During Flu Season

Here are some frequently asked questions about taking care of yourself during flu season!

1. When is flu season?

Flu season in the Northern U.S. generally starts in October and can last through May, with a peak from December to February.

2. Why Is Sleep Important for Fighting the Flu?

Sleep plays a critical role in immune health, especially during flu season. When you’re well-rested, your body produces more infection-fighting cells and antibodies that help defend against viruses like the flu. Deep sleep supports your body’s natural ability to repair, recover, and regulate inflammation, which is essential when your immune system is working hard.

On the flip side, a lack of sleep can weaken your defenses, making you more vulnerable to getting sick—and slowing down recovery if you do catch the flu.

Prioritizing 7–9 hours of quality sleep each night is one of the simplest, most effective ways to support your body’s natural flu protection.

3. Are there any signs I’m not eating enough to support recovery?

4. Can you get the flu in the summer

While flu season typically peaks between October and February, cases can still occur year-round, including in the summer months. Off-season flu infections may be due to travel, weakened immune systems, or circulation of different strains, especially in crowded places like airports, events, or public transit in cities like NYC.

That said, if you’re feeling flu-like symptoms in the summer—like fever, chills, body aches, and fatigue—it’s also worth considering other viruses that are more active this time of year, such as COVID-19, RSV, or enteroviruses. Always check in with a healthcare provider for proper diagnosis and care.

Quick tip: Even in summer, it helps to stay hydrated, well-rested, and mindful of hygiene—flu doesn’t always follow the calendar.

5. How long should I keep eating immune-boosting foods after I feel better?

It’s a good idea to continue eating immune-supportive foods for at least a week after your symptoms ease. Your immune system may still be in recovery mode, and continuing to nourish it with vitamins, antioxidants, and hydration can help prevent relapse or secondary infections.