The Best Foods and Drinks to Boost Your Immune System This Flu Season

As flu season intensifies, it’s important to prioritize immune system support, which means eating a balanced diet of nutrient-dense foods, experts say.

The immune system is directly connected to the gut, so consuming the right nutrients can have a positive effect on both.

“If we don’t eat enough fiber, fermented foods or good nutrients, we can cause an imbalance in the gut environment, which will impact the immune system,” Erin Palinski-Wade, a registered dietitian in New Jersey, told Fox News Digital.

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There were approximately 51 million flu-related illnesses during the 2024-25 flu season, according to the Centers for Disease Control and Prevention (CDC).

A nutrient-rich diet can support the immune system and help protect against flu and colds. (iStock)

There are many foods and drinks that support the immune system and can help protect against illness.

“Eat the rainbow, especially when it comes to produce,” Palinski-Wade said. “So these bright colors, like peppers, kiwis, citrus fruits, broccoli, are all a great source of vitamin C,” as well as a wide range of other nutrients.

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Besides fruits and vegetables, it’s beneficial to eat fermented foods like yogurt, kefir, and sauerkraut because they help support the gut microbiome, according to Palinski-Wade.

Fiber also plays an important role in supporting gut health and the immune system, she noted, adding that beans, nuts and seeds are great options for increasing fiber intake.

A registered dietitian recommends kiwifruit, among other brightly colored fruits and vegetables, as an immune-boosting food. (iStock)

Only 6% of American adults get enough fiber daily, according to a report released in September by the American College of Cardiology.

Make sure you’re getting enough protein and zinc, Palinski-Wade added, “because those are really the building blocks that our body needs to build its immune cells.”

She cited lean meats, shellfish, eggs, pumpkin seeds and chickpeas as good sources of protein and zinc.

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Lauren Manaker, a South Carolina-based dietitian, touted cow’s milk as an immune-boosting drink because of its vitamins and hydrating benefits.

“Several essential micronutrients found in milk, including vitamin A, vitamin D, zinc and selenium, support a healthy immune system,” Manaker told Fox News Digital.

Milk is rich in protein and contains vitamins and nutrients that support the immune system. (iStock)

A common misconception is that milk increases the production of mucus and phlegm and should therefore be avoided during colds.

There is little scientific evidence to support this theory, although one reason people might associate dairy with higher mucus production is the feeling it causes when consumed, according to the Mayo Clinic.

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“When you take dairy and mix it with saliva, you may feel like you have a thicker layer in your throat, and that’s why you may feel like you have more phlegm or more mucus,” Palinski-Wade said. “It doesn’t really mean you produce more, but it can make you feel that way.”

Eating yogurt and other fermented foods may benefit the gut microbiome and immune system. (iStock)

Those who are lactose intolerant can opt for lactose-free milk, “as it offers the same essential nutrients as regular cow’s milk, but without the lactose,” Manaker noted.

Hydration is also crucial for immune support.

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“Hydration helps you feel better, but what’s also nice about hydration is that it keeps your airways moist, and that’s actually part of your body’s first line of defense against a cold or flu,” Palinski-Wade said, suggesting people sip on water, broth, green tea and ginger tea.

Getting enough sleep, managing stress and being physically active are also important for maintaining a healthy immune system, Manaker added.

Eating a variety of fruits and vegetables and staying hydrated is important for immune support. (iStock)

Regarding supplements, Manaker said they can be helpful for people who have difficulty meeting all of their nutritional needs through diet alone.

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However, it’s best to seek advice from a healthcare professional and think about dosages, “because more is not always better,” she said.