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What to Eat or Drink after Getting the Flu Shot

Doctor giving a bandage to a patient

Health & Wellness

Getting the flu shot is one of the best ways to protect yourself and those around you. After your shot, you might notice a sore arm, mild tiredness, or even a small headache. The good news is that what you eat and drink can help ease these common side effects.

Drink Plenty of Fluids

  • Water is the best choice. Staying hydrated helps your body fight germs and recover. Aim to drink extra water the day before, the day of, and the day after your shot.
  • If you want variety, try herbal tea, coconut water, or drinks with electrolytes.

Eat Colorful, Healthy Foods

  • Fruits and vegetables: Berries, oranges, spinach, and broccoli
  • Lean protein: Chicken, fish, eggs, and beans
  • Healthy fats: Avocado, nuts, and olive oil
  • Anti-inflammatory foods: Salmon, walnuts, turmeric, and leafy greens may help with soreness.

Try Gentle Foods if You Feel Queasy

  • Crackers or toast
  • Plain rice or pasta
  • Bananas or applesauce
  • Simple soups and broths

Things to Avoid

  • Alcohol and excessive caffeine: Consuming either can dehydrate you and make side effects worse.
  • Sugary and fried foods: These may increase inflammation and don’t have the best nutrition.
  • Too many pain relievers: If you need them, that’s okay, but taking pain relievers when you don’t might reduce your body’s immune response.
  • Aspirin: Those who receive the live attenuated influenza vaccine (LAIV), or nasal spray, should avoid taking aspirin due to the risk of Reye syndrome, as noted by Ana Vegas, pharmacist at Jackson Health System.

Takeaways

After your flu shot, it’s important to take care of your body with hydration, balanced nutrition, and rest.

Drinking plenty of water, eating colorful fruits and vegetables, lean proteins, and anti-inflammatory foods can help your immune system work effectively. If you feel queasy, stick to easy-to-digest foods, and try to avoid alcohol, sugar, and fried foods. Small, frequent meals are ideal to help maintain energy while decreasing gastric discomfort. Rest when you need it, and these simple steps will help support your body as it builds protection against the flu.