Erin Palinski‑Wade advises immunity‑boosting foods as flu season peaks

On Oct. 13, 2026 New Jersey‑based registered dietitian Erin Palinski‑Wade published a list of foods and drinks that can bolster immunity as flu season reaches its peak.

Palinski‑Wade emphasized that the gut and immune system are closely linked, saying a lack of fiber, fermented foods or essential nutrients can disrupt the gut environment and weaken immune defenses. The guidance arrives amid CDC data showing an estimated 51 million flu‑related illnesses during the 2024‑25 season.

Her top recommendation is to “eat the rainbow,” focusing on brightly colored fruits and vegetables such as bell peppers, kiwis, citrus fruits and broccoli, which provide abundant vitamin C and other micronutrients that aid immune function.

Fermented foods also feature prominently. Yogurt, kefir and sauerkraut are noted for their ability to nurture a healthy gut microbiome, a key factor in immune responsiveness.

Fiber intake is highlighted as a cornerstone of gut health. Palinski‑Wade points to beans, nuts and seeds as convenient ways to increase daily fiber, noting that only 6 percent of American adults meet recommended fiber levels according to a recent American College of Cardiology report.

Protein and zinc are described as the building blocks for immune cells. Lean meats, shellfish, eggs, pumpkin seeds and chickpeas are listed as reliable sources to ensure the body has the nutrients needed for antibody production.

Hydration receives special attention, with water, broth, green tea and ginger tea recommended to keep airways moist and support the body’s first line of defense against respiratory infections.

Palinski‑Wade also reminded readers that adequate sleep, stress management and regular physical activity are essential components of a robust immune system. While supplements can fill nutritional gaps, she advises consulting a healthcare provider before adding them to a regimen.