Top expert-recommended foods and drinks to strengthen your immunity this flu season

As flu season heightens, it’s important to prioritize immune system support, which includes eating a balanced diet of nutrient-dense foods, experts say.The immune system is directly connected to the gut, so consuming the right nutrients can positively affect both.“If we’re not getting enough fiber, fermented foods or the right nutrients, we can get that imbalance in the gut environment, and that’s going to impact the immune system,” New Jersey-based registered dietitian Erin Palinski-Wade told Fox News Digital.There were an estimated 51 million flu-related illnesses during the 2024-25 flu season, according to the Centers for Disease Control and Prevention (CDC).There are plenty of foods and beverages that support the immune system and may help protect against illness.“Eat the rainbow, especially when it comes to produce,” Palinski-Wade said.“So those bright colors, things like bell peppers, kiwis, citrus fruits, broccoli, they’re all an excellent source of vitamin C,” plus a wide range of other nutrients.Aside from fruits and vegetables, it’s beneficial to eat fermented foods like yogurt, kefir and sauerkraut because they help support the gut microbiome, according to Palinski-Wade.Fiber also plays a big role in supporting gut health and the immune system, she noted, adding that beans, nuts and seeds are great options for increasing fiber intake.Only 6% of American adults consume enough fiber daily, according to a report published in September by the American College of Cardiology.Make sure to get enough protein and zinc, Palinski-Wade added, “because these are really the building blocks our body needs to build the immune cells.”She listed lean meats, shellfish, eggs, pumpkin seeds and chickpeas as good sources of protein and zinc.Lauren Manaker, a South Carolina-based registered dietitian, touted dairy milk as an immune-supporting beverage due to its vitamins and hydrating benefits.“Several of the essential micronutrients found in milk, ...