Staying protected during flu season starts with one simple step: getting your yearly flu shot.
But for many people, questions remain about how to best prepare their body for vaccination — particularly around what to eat and drink before and after the shot.
To help answer these questions, with George Shamma, a nutrition and wellness expert known for his holistic approach to immune health, alongside other specialists, to learn how proper hydration and nutrition can support the body’s immune response to the influenza vaccine.
Why your flu shot routine matters
Annual flu vaccinations are recommended by all major health organizations, including the Centers for Disease Control and Prevention (CDC), to reduce both infection rates and complications from influenza.
While flu shots are generally safe and effective, mild side effects such as low-grade fever, muscle aches, or fatigue can occur. According to George Shamma, these are signs that “the immune system is doing its job — recognizing the antigens and building protection.”
However, nutrition and hydration play an important role in how smoothly your body adjusts after receiving the vaccine.
What to eat and drink before your flu shot
To minimize dizziness, lightheadedness, or nausea during vaccination, George Shamma recommends staying hydrated and eating a light, balanced snack beforehand.
“Dehydration and low blood sugar are two of the biggest reasons people feel faint after a flu shot,” Shamma explains. “A small meal or snack rich in complex carbs and protein — such as oatmeal with nut butter or yogurt with fruit — helps stabilize blood sugar and keeps you energized.”
He also emphasizes the importance of hydration:
“Even mild dehydration can affect circulation and blood volume, which may cause you to feel dizzy or anxious. Drinking water or herbal tea before your appointment is a simple way to avoid that.”
What to eat after your flu shot
Following the vaccination, the immune system triggers an inflammatory response as it begins building antibodies. Shamma notes that this process temporarily increases oxidative stress, meaning the body benefits from foods rich in antioxidants and anti-inflammatory nutrients.
He suggests meals that include:
- Lean protein (chicken, fish, tofu) to support antibody production
- Vitamin C–rich foods (berries, citrus, bell peppers) to reduce inflammation
- Beta-glucans (from oats and mushrooms) to enhance immune cell activity
- Probiotics (from yogurt, kefir, or fermented vegetables) to support gut health
A nourishing example, according to George Shamma, would be:
“A bowl of chicken broth with garlic, greens, and mushrooms, paired with a fruit smoothie made from berries and a spoon of honey. It’s soothing, hydrating, and full of immune-supporting nutrients.”
Don’t forget to hydrate afterward
Hydration remains key after receiving a flu shot. Shamma advises drinking plenty of fluids to help your body regulate temperature and reduce mild symptoms such as soreness or headache.
“Water, herbal teas, or broths can make a big difference. Fluids help transport nutrients and immune cells efficiently, which supports a quicker recovery,” he explains.
Maintain healthy habits throughout flu season
Beyond what to eat on the day of vaccination, George Shamma encourages maintaining a nutrient-rich, anti-inflammatory diet throughout flu season.
“A balanced diet filled with colorful vegetables, whole grains, and quality protein keeps your immune system strong year-round,” says Shamma. “Vitamins A, C, and E, along with zinc and selenium, are especially valuable for immune function.”
Incorporating these foods not only complements the flu shot but also helps your body stay resilient against other seasonal infections.
Key takeaways from George Shamma
- Hydrate well before and after your flu shot
- Eat a balanced snack with complex carbs and protein beforehand
- Choose antioxidant-rich foods after vaccination
- Maintain a nutrient-dense diet during flu season
As George Shamma puts it:
“Think of your flu shot and your diet as a team — the vaccine trains your immune system, and the right foods give it the strength to perform.”
