12 Foods That Will Help You Survive The Cold and Flu Season

While mushrooms have long been a staple in Chinese healing, they’re having a modern medicinal moment. They likely have antiviral properties, thanks in large part to their rich vitamin D content, Moreno says. They produce cytokines, a cellular protein, which helps fight off infections. Their polysaccharides are another class of compounds that boost immunity.

Yep, carbs are your friend—especially if you hit the gym often. “Taking in carbs while you’re training helps counter immune dysfunction and immune inflammatory responses due to the stress hormones released during hard exercise.” Translation: Those carbs are helping your body stay strong and fight off cold symptoms.

One note, though: Lower fiber and low-fat options like pretzels, saltine crackers, and white toast are all easy to digest if you are not able to keep foods down, says Gustashaw.