Experts Advise Immune-Boosting Foods as Flu Season Intensifies
Registered dietitians recommend a diet rich in fruits, vegetables, and fermented foods to bolster the immune system.
As flu season reaches its peak, health experts are emphasizing the importance of supporting the immune system through diet. Registered dietitians highlight that a balanced intake of nutrient-dense foods can significantly contribute to immune defense, with a particular focus on gut health.
"If we’re not getting enough fiber, fermented foods or the right nutrients, we can get that imbalance in the gut environment, and that’s going to impact the immune system," said Erin Palinski-Wade, a registered dietitian based in New Jersey. According to the Centers for Disease Control and Prevention (CDC), the 2024-25 flu season saw an estimated 51 million flu-related illnesses.
Experts suggest consuming a variety of colorful fruits and vegetables to ensure adequate intake of essential vitamins, particularly vitamin C. Foods like bell peppers, kiwis, citrus fruits, and broccoli are recommended for their rich nutrient profiles.
Fermented foods such as yogurt, kefir, and sauerkraut are also advised for their benefits to the gut microbiome. Palinski-Wade also noted the significant role of fiber, found in beans, nuts, and seeds, in supporting both gut and immune health. Data from the American College of Cardiology indicates that only about 6% of American adults consume sufficient fiber daily.
Protein and zinc are identified as crucial for building immune cells. Good sources include lean meats, shellfish, eggs, pumpkin seeds, and chickpeas.
Dairy milk is also recommended by registered dietitian Lauren Manaker for its vitamins and hydrating properties, which contribute to a healthy immune system through micronutrients like vitamin A, vitamin D, zinc, and selenium. Contrary to a common misconception, milk does not scientifically increase mucus production; rather, its consistency can create a sensation of thicker mucus in the throat.
For individuals with lactose intolerance, lactose-free milk offers similar nutritional benefits without the lactose. Maintaining adequate hydration is also key, as moist airways serve as a primary defense against respiratory illnesses. Water, broth, green tea, and ginger tea are suggested beverages.
Beyond diet, experts like Manaker also stress the importance of sufficient sleep, stress management, and regular physical activity for a robust immune system. Dietary supplements can be considered to fill nutritional gaps, but consultation with a healthcare provider is recommended to ensure appropriate dosages and avoid excessive intake.