Flu Season 2026: Early Signs and Why What You Crave Might Matter
That sudden fatigue, scratchy throat, and chills that often hit at the end of the day could signal the flu is taking hold. A common response is to reach for comfort foods – a sugary dessert, hot chocolate, or a hearty meal. While understandable, experts suggest this might not be the most helpful approach.
In the very early stages of a viral infection like influenza, the body prioritizes energy for mounting a fever and activating the immune response. During this phase, hydration and rest are key. A heavy or overly sugary meal doesn’t necessarily hinder defenses, but it can add to digestive discomfort and temporarily divert energy towards digestion – a process that typically accounts for 5 to 15% of daily energy expenditure after a meal.
Refined Sugar and the Flu: Why Moderation is Still Important
Refined sugar, found in sodas, pastries, and processed desserts, causes a rapid spike in blood glucose. Some studies suggest that an acute surge in blood sugar can temporarily alter certain immune functions, specifically the activity of neutrophils, which are crucial cells in the body’s initial defense. The effect is moderate and doesn’t disable the immune system, but during the acute phase of illness, avoiding excess sugar is advisable.
Sugary drinks are particularly concerning, as they lack fiber to slow absorption, leading to a more pronounced glycemic spike. When experiencing fever or intense fatigue, they offer no specific benefit compared to adequate hydration. The primary goal remains preventing dehydration, not eliminating all carbohydrates.
The First 24 Hours: Prioritize Comfort and Hydration
During the initial 24 hours of flu symptoms, the focus should be on supporting the body’s natural processes. Regular fluid intake – 1.5 to 2 liters, as tolerated – is essential, with a preference for water, broths, and herbal teas. Chicken soup, a common recommendation, primarily provides hydration and warmth, with a mild fluidizing effect due to its natural cysteine content.
When it comes to food, if appetite decreases – which is common – opt for light, easily digestible portions like cooked vegetables, rice, and unsweetened applesauce. There’s no demand to force yourself to eat if you’re not hungry. Conversely, a very fatty or heavy meal can worsen nausea, reflux, or nighttime discomfort, without a demonstrated direct impact on the severity of the flu.
After 24 to 48 Hours: Gradually Reintroduce Foods
As fever subsides and appetite returns, you can gradually expand your diet to include easily digestible proteins (eggs, poultry, fish), fruits rich in vitamin C, and fermented products like plain yogurt. Fruits, even those containing sugar, aren’t problematic; their fiber slows glucose absorption and provides vitamins and antioxidants.
a cookie isn’t going to worsen the flu. However, during the acute phase, the body benefits from sufficient hydration, simple meals, and a moderate digestive load. Reaching for something sweet isn’t catastrophic – it’s simply not the most strategic choice when the body is already focused on fighting infection.
