Nutrition experts recommend foods to support immunity in flu season

Summarised from 2 outlets · Updated 13 Oct, 17:50 · Archive

Nutrition experts recommend fibre, fermented foods and vitamin C-rich produce to support immune health during flu season.

Nutrition experts say a balanced diet of nutrient-dense foods supports immune health and may help protect against illness during flu season. The immune system is directly connected to the gut, so consuming the right nutrients can positively affect both.

Registered dietitian Erin Palinski-Wade recommends 'eating the rainbow', particularly coloured produce such as bell peppers, kiwis, citrus fruits and broccoli, which are excellent sources of vitamin C and other nutrients. She also advises consuming fibre-rich foods including beans, nuts and seeds, as well as fermented foods like yogurt, kefir and sauerkraut to support the gut microbiome. Adequate protein and zinc are also essential, she said, listing lean meats, shellfish, eggs, pumpkin seeds and chickpeas as good sources.

Only 6 per cent of American adults consume enough fibre daily, according to a report published in September by the American College of Cardiology. An estimated 51 million flu-related illnesses occurred during the 2024-25 flu season, according to the Centers for Disease Control and Prevention.

How it is being reported

• Top expert-recommended foods and drinks to strengthen your immunity this flu seasonDietitian Erin Palinski-Wade recommends fiber, fermented foods, and citrus to support gut health and boost immunity during flu season.New York Post · 13 Oct, 17:30
• Want to dodge the flu this year? Eat these secret-weapon immunity-boosting foodsNutrition experts reveal the best immunity-boosting foods for flu season, from fermented foods and fiber-rich beans to vitamin C-packed produce.Fox News · 13 Oct, 11:00

In this story: Erin Palinski-Wade · Centers for Disease Control and Prevention · American College of Cardiology

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