Want to dodge the flu this year? Eat these secret immunity-boosting foods

Nutrition experts recommend the best immune-supporting foods for flu season, ranging from fermented foods and fiber-rich beans to foods high in vitamin C.

Vitamin C won't prevent the flu, but these foods can support your immune system, experts say

As flu season approaches, it's important to prioritize supporting your immune system, which includes 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 positively impact both.

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

Eating a nutrient-dense diet can support your immune system and help protect against the flu and colds. (iStock)

There are many foods and beverages that support the immune system and may help protect against illness.

"Eat the rainbow, especially when it comes to production," Palinski-Wade said. So those bright colors, things like bell peppers, kiwi, citrus fruits, broccoli, they're all great sources of vitamin C, plus a whole host of other nutrients.

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Aside from fruits and vegetables, eating fermented foods like yogurt, kefir, and sauerkraut is beneficial because it helps support the gut microbiome, according to Palinski-Wade.

Fiber also plays an important role in supporting gut health and the immune system, adding that beans, nuts and seeds are great options to increase your fiber intake.

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

According to a report released in September by the American College of Cardiology, only 6 percent of American adults consume enough fiber each day.

Make sure you're getting enough protein and zinc, "because those are really the building blocks that our bodies need to make immune cells," Palinski-Wade added.

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

Lauren Manaker, a nutritionist in South Carolina, recommends dairy milk as an immune-boosting drink for its vitamins and hydration benefits.

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

A common misconception is that milk increases phlegm and phlegm production and should therefore be avoided when you have a cold.

There is little scientific evidence to support this theory, although according to the Mayo Clinic, one reason people may associate dairy with higher mucus production is because of how it feels when consumed.

"When you consume dairy products and mix them with saliva, it can feel like a thicker coating in your throat, and that's why you can feel like you have more phlegm or mucus," Palinski-Wade says. "It doesn't really mean you're producing more, but it can make you feel that way."

Eating yogurt and other fermented foods can be beneficial for the gut microbiome and the immune system (iStock).

Those who are lactose intolerant can choose lactose-free milk, Manker noted, "because it provides the same key nutrients as regular dairy milk, just without the lactose."

Hydration is also vital for supporting the immune system.

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"Hydration helps you feel your best, but the great thing 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.

Adequate sleep, stress management and physical activity are also important for maintaining a healthy immune system, Manaker added.

Eating a variety of fruits and vegetables and staying hydrated are important to support the immune system. (iStock)

As for supplements, Manaker said they can be helpful for people trying to get all their nutritional needs from food.

Still, it's best to ask a health care provider for advice and think about dosages, "because more isn't always better."

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