The Centers for Disease Control and Prevention has reported an estimated 51 million flu-related illnesses during the 2024-25 flu season. As flu season heightens, experts emphasize the importance of supporting the immune system through a balanced diet. The immune system is directly connected to the gut, and consuming the right nutrients can have a positive impact on both.
Registered dietitian Erin Palinski-Wade suggests eating a variety of nutrient-dense foods, including fruits and vegetables. "Eat the rainbow, especially when it comes to produce," she advises, highlighting the benefits of foods such as bell peppers, kiwis, citrus fruits, broccoli, and others that are rich in vitamin C. Palinski-Wade also recommends consuming fermented foods like yogurt, kefir, and sauerkraut, which help support the gut microbiome.
In addition to fruits and vegetables, Palinski-Wade notes that fiber plays a significant role in supporting gut health and the immune system. She recommends increasing fiber intake through foods such as beans, nuts, and seeds. However, only 6% of American adults consume enough fiber daily, according to a report published by the American College of Cardiology.
Protein and zinc are also essential for building immune cells, and Palinski-Wade lists lean meats, shellfish, eggs, pumpkin seeds, and chickpeas as good sources. Registered dietitian Lauren Manaker agrees, highlighting the immune-supporting benefits of dairy milk due to its vitamins and hydrating properties. Manaker notes that lactose-free milk can be a suitable option for those who are lactose intolerant.
Hydration is also crucial for immune support, as it helps keep airways moist and serves as a first line of defense against illness. Palinski-Wade suggests drinking water, broth, green tea, and ginger tea to stay hydrated.
NTC Report coverage is based on reporting from the original publisher.
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