15 Homemade Flu Remedies You Need to Try

Sick of being sick? These homemade flu remedies, including chicken soup and honey, can ease symptoms and speed up your recovery naturally.

homemade flu remedies

The flu can be a miserable experience, with symptoms such as fever, cough, body aches, and fatigue leaving you feeling drained and exhausted. While over-the-counter and prescription medications can provide relief, natural remedies can help you feel better faster.

Here are 15 homemade flu remedies to try:


a bowl of chicken soup

Chicken soup has been touted as a remedy for the common cold and flu for centuries, and modern research is confirming the medicinal benefits of this traditional remedy. One study conducted in 2000 found that chicken soup contains compounds called neuraminidase inhibitors, which may have anti-inflammatory effects, helping reduce the symptoms of upper respiratory infections. Another study found that chicken soup helps ease congestion and sore throat due to its anti-inflammatory effects. And thanks to the hot liquid, steam, and nutrients, it also helps relieve nasal congestion and thin mucus and boosts your immune system.


a close up shot of fresh garlic bulbs

Garlic is a natural flu fighter. Its active compounds, such as allicin, have antiviral and antibacterial properties, which help boost the immune system and reduce the severity and duration of the flu. Try taking a garlic supplement or adding it to your meals; raw garlic is more effective than cooked, so try adding it to smoothies or crushing/mincing and adding it to salads, sauces, or even on toast or crackers.


a person getting honey out of a jar

Honey is naturally antibacterial and anti-inflammatory. It helps fight off infections and reduce inflammation, helping speed recovery. It also contains antioxidants, enzymes, and other nutrients that help boost the immune system, reducing the severity of symptoms. Eat it by the spoonful, add it to herbal tea, or spread it on toast or crackers. If possible, opt for raw honey – it contains more nutrients than pasteurized honey.


a close up shot of fresh lemons

 Lemons have several properties that aid in fighting the flu. They are antibacterial, anti-inflammatory, and contain antioxidants, which help fight infection, reduce symptoms and length of sickness, and boost your immune system. Try adding lemon juice to your water or herbal tea or inhaling the vapor of lemon-infused water to help open nasal passages.


a close up shot of fresh ginger

Ginger has anti-inflammatory properties and can help to reduce fever and soothe a sore throat. It may also help reduce nausea and vomiting, common flu symptoms. Try drinking ginger tea, adding ginger to your meals, or taking a ginger supplement in capsule form.


a bag of turmeric sitting on a counter with other containers of spices

Turmeric is an anti-inflammatory spice packed with antioxidants, which reduce symptoms like fever, sore throat, and muscle aches and boost the immune system, helping your body fight off the flu virus naturally. Try adding it to your meals, drinking it as tea, or taking it in supplement form.


a close up shot of echinacea flowers

Echinacea is a traditional herb believed to be great for your immune system. People take it when they feel under the weather, especially during cold and flu season. Some studies have shown that it can help reduce the severity and duration of the flu. It’s also believed to help reduce fever and alleviate other flu symptoms. You can take it in supplement form or brew a cup of echinacea tea.


fresh sliced oranges sitting on a cutting board

Vitamin C is a really important nutrient for your body. Not only it helps boost your immune system, but it can also help you get over the flu faster. Some studies have shown that it can reduce the duration and severity of the flu and prevent complications. So, if you’re feeling a little under the weather, ensure you’re getting enough Vitamin C in your diet.

Here are some foods that are high in Vitamin C:

  • Citrus fruits like oranges, lemons, limes, and grapefruits
  • Berries like strawberries, raspberries, and blueberries
  • Tropical fruits like papaya, guava, and kiwi
  • Melons like watermelon and cantaloupe, pineapple, mango
  • Peppers, particularly red and green bell peppers
  • Tomatoes
  • Spinach, kale, and other leafy greens
  • Brussels sprouts, broccoli, and cauliflower
  • Sweet potatoes
  • Sauerkraut


a bowl of cashews with salt and herbs sprinkled on top

Zinc is a mineral that’s essential for your immune system. It helps your body produce white blood cells, like little soldiers fighting off germs and infections—taking zinc supplements soon after you start feeling the flu symptoms can make you feel better faster. Studies have shown that it can shorten the duration of the flu by up to 40%. Not only that, but it can also help to make the symptoms less severe, like sore throat, cough, and congestion, and even prevent the influenza virus from replicating and entering host cells. So be sure to get enough zinc in your diet by eating nuts, beans, oysters, seafood, chicken, and yogurt or taking a supplement.


a close up shot of elderberries on a tree

Elderberry, also known as Sambucus, is an antiviral, anti-inflammatory, and antioxidant berry extract that helps boost your immune system, shorten the duration of flu symptoms and even prevents the flu virus from replicating. You can take elderberry supplements such as syrups and lozenges or drink elderberry tea.


a close up shot of a potted peppermint plant

Peppermint is an antiviral and decongestant herb that reduces influenza virus replication, soothes sore throats, reduces headaches and nausea, and relieves nasal congestion. Try drinking peppermint tea or using a peppermint oil inhaler when feeling sick.


a side shot of a woman gargling salt water

Gargling with salt water can help to soothe a sore throat and reduce inflammation. To make a saltwater gargle:

  1. Mix 8 ounces of warm water with 1/2 teaspoon of salt.
  2. Gargle for at least 30 seconds, then spit it out.
  3. Repeat as needed.


a woman sitting at a table holding a blanket over her head inhaling steam

Inhaling steam is a great way to help with symptoms of the flu. The moist, hot air helps clear congestion by loosening mucus and soothes sore throats. To inhale steam when you’re sick, use a humidifier in your home, take hot showers, or cover your head with a towel and breath over a pot of boiling water. Consider adding eucalyptus oil or peppermint oil to your humidifier or boiling water, as they have decongestant properties that help open up the airways and clear congestion even more.

14. REST

a woman laying in bed resting

Rest helps your body recover when sick by allowing it to focus its energy on healing and repairing itself. Our bodies produce more white blood cells and antibodies when resting, which help fight infection and disease. When we are tired and run down, our immune systems are less able to fight off disease, making it easier for us to become sick. Resting helps conserve energy. Try getting as much sleep as possible and take it easy while you recover.


a woman sitting next to a window holding a cup of herbal tea

Staying hydrated helps support the body’s immune system. Drinking fluids keeps the mucous membranes in your nose and throat moisturized, which helps ease symptoms of the flu. Hydration also helps break up chest congestion and thin out mucus, making coughing easier. It also allows your body to oxygenate its cells, reduces fever, helps prevent headaches, and delivers vital nutrients that aid healing and recovery.

Remember to avoid contact with sick individuals and wash your hands often. By following these precautions and trying the natural remedies listed above, you can help to reduce your risk of getting the flu and speed up your recovery.

Flu Fighters Unleashed: Your Ultimate Arsenal of Homemade Flu Remedies!

There you have it – 15 potent homemade flu remedies to conquer those nasty symptoms. From the magic of chicken soup to the soothing touch of honey and beyond, these natural options offer a refreshing way to combat the flu. Remember, while these remedies are powerful, consult a healthcare expert for severe cases. Embrace the power of nature and bid adieu to flu woes – naturally!

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