Which Traditional Flu Remedies Work? Nutritionist Explains

When we get sick with the flu, many of us pop a pill, put on some pajamas and hide in bed till we feel better—but some of the traditional flu remedies our parents and grandparents turned to could also come in handy. For example, stirring a spoonful of honey into a warm lemon and ginger tea could have real benefits. Rakhi Lad, nutritional therapist at Healthology Hub, told Newsweek: "Honey has been a go-to for soothing sore throats and coughs for centuries, and science agrees it's a good choice. "Research shows honey can coat the throat, easing irritation and suppressing coughs, often outperforming over-the-counter remedies. Plus, it's antimicrobial, anti-inflammatory and packed with antioxidants." Lad said that honey was "a flu-season essential" for good reason and recommended Mānuka or raw honey for extra antimicrobial properties.

As for the other components in that lemon and ginger concoction, both could help ease symptoms, said Lad. "Lemon is loaded with vitamin C, which helps support the immune system," she said. "While vitamin C won't prevent colds or flu, studies show it may help reduce the duration and severity of symptoms when taken regularly." As for ginger, Lad described this spice as "a medicinal powerhouse" due to its anti-inflammatory and antiviral properties, which could help combat viruses and ease symptoms. "Ginger tea is also a winner for calming nausea, making it especially useful if flu symptoms include an upset stomach," she said. Dietitian Nichola Ludlam-Raine told Newsweek: "Traditional remedies like a warm bowl of chicken soup or hot honey, lemon and ginger tea can indeed help to soothe flu symptoms, although part of this may be due to a placebo effect as they are, quite literally, like a warm internal hug." Other fans of an herbal brew might be familiar with elderberry or elderflower as a potential flu remedy—or just a tasty addition to a hot beverage—and Lad said there's good reason for this. "Elderflower has a long history in traditional medicine, and elderberries are now gaining modern attention," she said. "Research suggests elderberry extracts can reduce the duration and severity of flu symptoms if taken early. "Both are rich in antioxidants and flavonoids, which support immune health and help reduce inflammation." Ludlam-Raine said: "Elderflower is said by some to support respiratory health, though more robust evidence is needed." Other traditional remedies include tying a halved onion to the soles of your feet with a sweaty sock or deliberately layering up to try to "sweat out" the illness—but these remedies were not recommended by Lad due to a lack of evidence. Onions do contain antioxidant and potential antiviral compounds called quercetin, which could help out the immune system, but Lad recommended eating them as part of a nutrient-rich diet rather than tying them to your feet. As for sweating it out, Lad said this technique was "a common myth" that could lead to dehydration and worse symptoms, advising: "Give this one a miss." In a video from the BBC Archive filmed in the U.K. in 1959, several interviewees recommended combinations of animal fat with mustard to cure the flu. One woman said: "There is a good cure in mustard and lard, and you rub the two well together, and get a good blend in (..). Rub it on your chest, front and back, and it is a good cure." But Lad said that she couldn't find any scientific evidence to prove this strategy was effective. "Historically, mustard plasters and fat-based chest rubs were used to warm the skin and relieve chest congestion," she said. "While the warming sensation might provide temporary comfort, these methods don't address the root cause of illness." Instead, Lad recommended the steam of a few drops of eucalyptus oil in hot water, to ease nasal congestion, to improve airflow and for its antimicrobial properties. Other interviewees in 1950s Britain said they used alcohol to treat their flu symptoms, such as one man who said: "I believe in a drop of whiskey, warm, and it sort of kills the germs." However, research suggests that alcohol does not help kill viruses in the body and may instead prolong illness by disrupting the efficacy of the immune system. Lad's top tips for getting rid of flu included making a soothing chicken soup, adding a few slices of fresh garlic to meals and enjoying a warm cup of chamomile tea. Esther Baylis, nutritional therapist at Wellswood Health, told Newsweek that her go-to traditional remedy for cold or flu-like symptoms was turmeric tea, packed with anti-inflammatory compounds, and made with black pepper, lemon juice, ginger and honey to enhance absorption and ease symptoms. "Whatever you do, stay hydrated and don't skip on rest," said Lad. "Your body needs energy to heal and sleep is critical for recovery." Do you have a tip on a food story that Newsweek should be covering? Is there a nutrition concern that's worrying you? Let us know via science@newsweek.com. We can ask experts for advice, and your story could be featured in Newsweek. Updated, 01/03/2025 4:10 a.m.: Comment from dietitian Nichola Ludlam-Raine and nutritional therapist Esther Baylis was added.