Staying healthy can get even more difficult during cold and flu season. The flu has been particularly dangerous this year. Flu symptoms can be the worst. The aches and pains can turn your entire week or month on its side. To help you avoid the flu we have narrowed down a few things to eat and not eat so your immune system stays strong.  If you experience flu like symptoms, you should see your health provider for further recommendations.

Things to Eat

Your diet is incredibly important in preventing and avoiding sickness. Get those extra vitamins your body needs by incorporating these foods into your meals. 

Bone Broth

True to the old wives tale, chicken noodle soup is good for reducing cold/flu symptoms. Bone broths are also packed with vitamins and minerals that will make you feel much better and can even shorten the time that you are sick.

Oregano Oil

It is truly amazing what oregano oil can do. It has been proven to significantly reduce cold and flu viruses. It also has anti-fungal and antibacterial properties.  Add 50 milligrams oil of oregano to salad dressings or pasta dishes. You can oregano oil at your local pharmacy.  Note that it should not be taken for long periods of time and should not be taken during pregnancy or given to children under 12.


Vegetables are full of essential vitamins to keep your immune system functioning as it should. You can easily sneak extra vegetables into your diet, even if you aren’t a huge fan of veggies. You can work your vegetables into your smoothies by adding spinach, kale or moringa powder. Instead of using grain-based pastas, you can use spiralized zucchini or bake  spaghetti squash. Either of these options are really easy and taste amazing. 


Vitamin C can alleviate a lot of the symptoms and can drastically reduce your chances of getting sick. If you are trying to avoid the more acidic fruits, kiwis are a great way of getting Vitamin C and have less acidity than oranges or lemons.. Sumac, a spice commonly used in Middle Eastern dishes is also another way to get more Vitamin C. You can learn more about sumac here.

Things to Avoid

There are a few things that you should not eat, as they might compromise your immune system. 

Milk and Dairy

Many people don’t know that you should avoid milk and dairy if they are feeling cold or flu symptoms. Milk and dairy increase inflammation and  the mucus flow.  That’s why it’s best to avoid ice cream, milks and cheeses during the colder season. If you still need to use dairy you can find some easy plan- based milk substitutions.


Some people actually think that drinking alcohol treats the flu. This is not true. Alcohol should be avoided during the cold and flu season and especially if you have symptoms. Alcohol mixed with any sickness is not a good combination and can only make recovery more difficult. As an added bonus you can be your friend’s designated driver.

Spicy Foods

Spicy foods can negatively effect you if you have a stuffy or runny nose. If you have a runny nose they can make your nose run even more and then this will turn in to mucus. If you have stuffy sinuses spicy foods will only aggravate the symptoms and make you feel worse.


Cold and flu season is not the time to add that extra sugar to your coffee or eat that whole box of chocolates. The way that sugar is processed in your body causes your body to use glucose instead of Vitamin C when your body is trying to ward off infection.

Interested in more foods that will lead to a healthier you in 2018? Download our free guide below!

What to Eat and Not Eat During Cold/Flu Season Savor Culinary Services

Download it here: