Registered dietitians interviewed by Fox News Digital said nutrient-dense foods can support gut and immune health during flu season, while emphasizing that food does not guarantee protection from illness.
Erin Palinski-Wade, a New Jersey-based dietitian, pointed to colorful fruits and vegetables—including bell peppers, kiwi, citrus and broccoli—as sources of vitamin C and other nutrients. She also recommended fermented foods such as yogurt, kefir and sauerkraut, and fiber-rich choices including beans, nuts and seeds.
The article cites an estimate of 51 million flu-related illnesses in the United States during the 2024-25 season, attributed to the Centers for Disease Control and Prevention. It also references a September report from the American College of Cardiology stating that 6% of American adults consume enough fiber daily.
Palinski-Wade and Lauren Manaker, a South Carolina-based registered dietitian, also discussed protein and zinc sources such as lean meats, shellfish, eggs, pumpkin seeds and chickpeas. Manaker said dairy milk contains nutrients including vitamins A and D, zinc and selenium. For people who are lactose intolerant, she noted that lactose-free milk provides the same key nutrients as regular milk.
The report says there is little scientific evidence that milk increases mucus production. Palinski-Wade explained that milk can leave a thicker-feeling coating in the throat, which may be mistaken for more phlegm.
Palinski-Wade recommended staying hydrated with options including water, broth and tea, saying hydration helps keep airways moist. Manaker also cited sleep, stress management and physical activity as parts of maintaining immune health. On supplements, she advised seeking guidance from a health-care provider and cautioned that higher doses are not necessarily better.
