- Staying up-to-date with yearly flu shots is an important step in maintaining day-to-day Health.
- However, some people may be worried about some of the more common side effects, like mild fever, or about feeling faint while getting the vaccine.
- Medical News Today spoke to experts about what foods and drinks might help mitigate or prevent any short-term side effects from getting a flu shot.
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Flu shots are both safe and effective, but some people may still worry about potential side effects. The most common side effects are mild and do not last very long, and they can include low grade fever, headache, muscle aches, and nausea.
These side effects are expected, and they are often a sign that the vaccine is working — it is teaching the body’s immune system to fight the influenza virus, which can result in these mild and temporary inflammatory responses.
Other people might worry about feeling faint during vaccination — this can be due to anxiety around needles or about vaccines.
So what can you do to prevent or mitigate these reactions during and after a flu shot? What you eat and drink before getting the vaccine could help your body go through this experience more smoothly.
To get some expert tips on how to keep our flu shot experiences positive with the help of healthy dietary choices, Medical News Today spoke to Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished, and to Elena Rolt, MSc, DipION, IFMCP, rCNHC, nutritional therapist at Health.Miro, and Şebnem Ünlüişler, MSc, genetic engineer and Chief Longevity Officer at the London Regenerative Institute in the United Kingdom.
For those worried about becoming dizzy and feeling faint during or immediately after a flu shot, Routhenstein recommended hydrating well and eating light, whole foods.
“To help prevent dizziness or lightheadedness, stay well-hydrated and eat a light, balanced snack before a flu shot,” she advised.
The dietitian explained that:
“Drinking water or herbal tea supports circulation and maintains blood volume, which helps prevent fainting and keeps energy levels stable. A snack containing protein and complex carbohydrates, such as a banana with nut butter, stabilizes blood sugar, providing steady energy and reducing the risk of feeling weak or lightheaded during and after the shot.”
“As a genetic engineer, I often look at how nutrition can support our immune system at a cellular level, particularly around vaccination. While food and drink cannot change the efficacy of the flu jab itself, certain choices may help the body respond more smoothly and ease common side effects,” Ünlüişler clarified.
She also emphasized the importance of stabilizing blood sugar levels before getting vaccinated, “particularly for those who may feel lightheaded or anxious about needles.”
Like Routhenstein, Ünlüişler recommended a protein- and complex carb-rich snack pre-flu jab, suggesting yogurt with oats or wholegrain toast.
She also cautioned that “even mild dehydration can increase feelings of dizziness,” recommending drinking “water or an electrolyte-rich drink [as] a simple preventive measure.”
Rolt told us that when it comes to what to eat and drink after a flu shot, it is important to have a balanced meal filled with an array of nutrients.
“After receiving a flu vaccine, the immune system initiates an inflammatory response to process the vaccine antigens, followed by the formation of antibodies by B cells to provide protection against the virus,” she explained.
“This process involves oxidative stress and inflammation as part of immune activation and memory cell development, which are essential for effective immunity but can also temporarily challenge the body’s balance,” the nutritional therapist detailed.
“Key nutrients play distinct roles in supporting these pathways: Protein is crucial for antibody and immune cell synthesis, beta-glucans [a type of soluble fiber] and dietary fiber modulate innate and adaptive immune responses, enhancing immune resilience, probiotics support gut microbiota that influence systemic immunity, and vitamin C acts as a powerful antioxidant, reducing oxidative damage and supporting immune cell function.”
— Elena Rolt, MSc, DipION, IFMCP, rCNHC
“A balanced meal that would include all of these nutrients would be a chicken broth rich in easily digestible protein, garlic, onions, carrots, bok choy or broccoli, or any other leafy greens, and mushrooms (a great source of beta-glucans), paired with berry-based drinks like cranberry or sea buckthorn tea with manuka honey, providing vitamin C and polyphenols to modulate inflammation and oxidative stress,” Rolt suggested.
According to Rolt, “this combination helps support the immune system’s recovery, reduces potential side effects and optimises the body’s response to the flu shot.”
In addition, Ünlüişler also recommended “turmeric and oily fish high in omega-3,” which help moderate inflammation without blunting the immune system’s adaptive response. “A diet with sufficient protein, such as lean meats, legumes, or tofu, also provides the amino acids necessary for antibody production,” she added.
Furthermore, while hydration is crucial before getting vaccinated, it is equally important after vaccination.
“Staying hydrated is another important consideration as optimal blood circulation, as it helps the efficient delivery of nutrients and immune cells required for an effective vaccine response,” Rolt explained.
“Hydration may also reduce the severity of side effects such as headache, fatigue, and muscle soreness, while helping the body to regulate temperature,” she added.
“Water, herbal teas, or broths can assist the body in regulating temperature and managing mild post-vaccine symptoms,” said Ünlüişler.
“Ultimately, the goal is to create the best internal environment for the immune system to do its job. By combining hydration, balanced nutrition and anti-inflammatory support, we can make the vaccination experience more comfortable and give our bodies the resources they need to mount an effective, protective response.”
— Şebnem Ünlüişler, MSc
Routhenstein also emphasized the importance of maintaining a healthy diet and favoring whole, nutrient-rich foods throughout flu season.
“While the flu vaccine can help reduce the likelihood or severity of illness, it is not guaranteed to prevent infection, so maintaining a nutrient-dense, anti-inflammatory diet during flu season remains important,” she pointed out.
“Foods rich in polyphenols, zinc, selenium, and vitaminsA, C, and E support antibody production, immune cell function, and overall immune resilience,” the dietitian advised.
Complementing preventive strategies like vaccination with healthy dietary choices is key to minimizing the risk of viral infection and supporting the body’s immune system should one get the flu.
