The flu season is the time of year when we all become more cautious about what we eat and what we do. When you have the flu, you need to take extra care of your body, and more specifically, what you consume.

Certain foods can either make your symptoms worse, cause stomach issues, or slow down your recovery process, making it take longer for your body to fight the flu.

1. Dairy Products

Dairy products such as milk, cheese, and yogurt can thicken mucus, making it harder for the body to clear it out. When you have the flu, your body is already producing mucus to help expel the infection from your respiratory system.

Adding dairy products to your diet can make you feel even more congested, making it harder to breathe. Try substituting dairy products with almond milk, soy milk or coconut yogurt.

2. Processed Foods

When you are sick, you need your body to focus on healing and repairing itself. Processed foods are usually high in sodium, sugar, and preservatives, which all require more energy from the body to break down.

Your body needs nourishing foods that are easy to digest, such as cooked vegetables, soups, and broths. Avoid processed foods and opt for homemade meals to help support your body’s healing process.

3. Fried and Fatty Foods

Fried and fatty foods are high in calories and low in nutrients, making them hard for your body to digest. When you are sick, your metabolism slows down, and your body’s focus shifts towards the immune system.

Eating fried and fatty foods can slow down your body’s natural healing processes. Instead, try boiled, steamed or baked foods, such as vegetables and lean protein sources like chicken or fish.

4. Caffeine and Alcohol

Caffeine and alcohol can dehydrate your body, which is the last thing you need when you are already fighting the flu. Dehydration can lead to a sore throat, a headache, and dizziness, which are all symptoms of the flu.

When you are sick, it’s best to stick to water, herbal tea, and natural fruit juices to help your body stay hydrated.

5. Spicy Foods

Spicy foods can irritate the lining of your stomach, causing indigestion, nausea, and diarrhea. When you have the flu, your stomach is already sensitive, and you should avoid any foods that can cause stomach discomfort.

Stick to bland foods, such as rice, boiled vegetables, or chicken soup.

6. Citrus Fruits

Citrus fruits such as oranges and grapefruits are high in vitamin C, which is great for boosting the immune system. However, when you have the flu, the acidity of citrus fruits can make your sore throat even worse.

Try eating fruits with less acidity, such as bananas or pears, instead.

7. Processed and Refined Carbohydrates

Processed and refined carbohydrates such as white bread, rice, and pasta are stripped of their nutrients and fibers. They also raise your blood sugar levels, which can cause inflammation in the body.

Inflammation can worsen flu symptoms and slow down the healing process. Opt for whole-grain carbohydrates instead, such as brown rice or whole-grain bread.

8. Candy and Sweets

Candy and sweets are usually full of sugar, which can suppress the immune system, making it harder for your body to fight off the flu. They can also contribute to weight gain, which is not ideal when you are already feeling weak.

If you need something sweet, try eating dried fruit or having a slice of a natural sweetener, such as honey.