When you’re sick, the last thing you want to worry about is what to eat—but the right flu-fighting food can actually help you bounce back faster. Your body needs nourishment to fight off illness, stay hydrated, and keep your energy up. Warm, soothing meals can ease a sore throat, while light, easy-to-digest foods help settle an upset stomach. Think of food as part of your recovery plan—comforting, healing, and packed with the nutrients your body craves when it’s under the weather. Here are 6 go-to flu-fighting foods and dishes that can help you feel better faster.
Chicken Soup
Chicken soup helps fight the flu by keeping you hydrated and providing essential nutrients like protein, vitamins, and electrolytes to support your immune system. The warm broth can clear nasal congestion and soothe a sore throat, making it easier to breathe and swallow. Additionally, ingredients like garlic, onions, and vegetables contain anti-inflammatory and antioxidant properties, which help reduce symptoms and speed up recovery.
Get our Tinola sa Gata at Tanglad here.
Ginger
Ginger helps fight the flu by reducing inflammation, easing sore throats, and relieving nausea, thanks to its natural antiviral and antibacterial properties. It also boosts circulation and warms the body, helping to break down mucus and clear congestion faster.
Get our Mushroom Ginger Chicken Soup here.
Coconut Water
Coconut water helps fight the flu by replenishing lost electrolytes and keeping you hydrated, especially if you have a fever, vomiting, or diarrhea. It also contains antioxidants and potassium, which support immune function and help reduce fatigue during illness.
Get our Chicken Binakol recipe here.
Turmeric
Turmeric helps fight the flu with its potent anti-inflammatory and antioxidant properties, which can reduce symptoms like sore throat and body aches. Its active compound, curcumin, also supports the immune system by helping the body fight infections more effectively.
Get our Turmeric Chicken Mami recipe here.
Rice Porridge
Rice porridge helps fight the flu by being easy to digest and gentle on the stomach, making it a great option when you have a reduced appetite or nausea. It also provides hydration and essential carbohydrates to give your body energy while recovering from illness.
Get our Batchoy Lugaw recipe here.
Fermented Food
Fermented foods like kimchi help fight the flu by promoting a healthy gut microbiome, which supports the immune system. The probiotics in kimchi also help regulate inflammation and may reduce the severity of flu symptoms by boosting the body’s natural defenses.
Get our Kimchi Sinigang recipe here.
What food do you crave for when you’re sick? Let us know!
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