Flu shots remain one of the best ways to protect yourself during flu season. According to the Centers for Disease Control and Prevention (CDC), flu vaccination has been shown in several studies to decrease the risk of getting the flu by 40% to 60% and reduce the severity of illness in people who still get the flu after being vaccinated.

While most side effects are minimal and short-lived, some people are wary of discomfort following the shot. Experts say choosing the right foods before and after your vaccine may help reduce side effects and even enhance the body’s immune response.

Possible Side Effects

Common flu shot reactions include:

• Low-grade fever
• Headache
• Muscle aches
• Nausea

What to Eat Before the Shot

To prevent dizziness or light-headedness, it’s important to stay hydrated and eat light, whole foods, reports Medical News Today. Drinking water or herbal tea supports circulation and helps maintain blood volume, which can prevent fainting while keeping energy stable.

A simple, effective pre-shot snack might include a banana with nut butter or yogurt with whole-grain toast — balanced with protein and carbohydrates.

What to Eat After the Shot

After vaccination, your immune system launches an inflammatory response to process the vaccine’s antigens and form antibodies that protect against the flu. Supporting this process with nutrient-dense foods can make a difference.

“Key nutrients play distinct roles in supporting these pathways,” says Elena Rolt, a nutritional therapist. “Protein is crucial for antibody and immune cell synthesis, beta-glucans (a type of soluble fiber) and dietary fiber enhance immune resilience, probiotics support gut microbiota that influence immunity, and vitamin C acts as a powerful antioxidant, reducing oxidative damage and supporting immune cell function.”

A sample recovery meal might include protein-rich chicken broth with garlic, onion, bok choy or broccoli, and mushrooms rich in beta-glucans. Pair that with a berry-based drink, such as cranberry juice or tea, for a vitamin C boost to modulate inflammation.

“This combination helps support the immune system’s recovery while reducing potential side effects,” Rolt explains. “It can also optimize the response from the flu shot.”

Other experts recommend adding turmeric for its anti-inflammatory benefits and eating oily fish like salmon and sardines to help moderate inflammation. Hydration remains key to reducing headaches, fatigue, and muscle soreness that may occur after vaccination.

Stay Healthy During Flu Season

Although the flu shot helps prevent severe illness, it doesn’t guarantee immunity. Supporting your body through diet is an important part of staying well.

Experts recommend a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Foods high in vitamin C — such as citrus fruits, berries, and bell peppers — can boost immune activity. Probiotic-rich foods like yogurt and fermented vegetables nurture gut health, while proteins such as chicken, eggs, beans, and fish help build antibodies. Soluble fiber from oats, barley, and mushrooms can also enhance immune resilience.

And as always, staying hydrated with water and herbal teas is essential to support overall immune function.