What To Eat Before (And After) Your Booster Shot

You might wonder what to eat after a COVID-19 vaccine or booster shot if you have not had one yet. Some evidence suggests that eating nutrient-rich foods, including fruits, lean proteins, vegetables, and whole grains, may boost your immune response to the vaccine or booster.

Some people have unpleasant side effects, such as fatigue, fever, and nausea, post-vaccination. Some of the best things to do after a vaccine or booster shot include eating a balanced diet of whole foods, resting, and staying hydrated.

1. Drink Plenty of Water

Drinking plenty of fluids is one of the most important ways to maximize how you feel, both before and after your vaccination. Females need 2.7 liters of total fluid daily (over 11 cups), and males need 3.7 liters (over 15 cups). About 20% of your fluids come from food, which leaves eight to 12 cups to consume throughout the day, not including additional needs due to climate or exercise.

Aim for eight 8-ounce servings of water spread evenly throughout the day. Think of your day in four blocks:

1. From the time you get up to mid-morning
2. Mid-morning to lunchtime
3. Lunchtime to mid-afternoon
4. Mid-afternoon to dinnertime

Try drinking 16 ounces of water during each of those blocks. Set a reminder on your cell phone if you need to. You might spruce up your water with healthful add-ins like lemon, lime, fresh mint, or sliced cucumbers.

2. Eat Whole, Anti-Inflammatory Foods

Research has found that people increased their consumption of added sugar, sodium, and total fat during the COVID pandemic. Highly processed foods may increase inflammation over time, and systemic chronic inflammation might impair your immune function.

A study published in 2020 found that healthy eating habits help prevent COVID. Anti-inflammatory, nutrient-rich whole foods help support your immune system, which might be helpful post-vaccination.

Try boosting your fruit and vegetable intake. Only one in 10 people in the United States eat the recommended minimum of 1.5 to two cups of fruit and two to three cups of vegetables daily. You might add fruit to your breakfast and snacks and vegetables to your lunch and dinner.

3. Focus on Balanced Nutrition

A balanced diet supplies you with essential nutrients that support your immune system. Some evidence suggests that eating nutrient-rich foods might improve your immune response to COVID vaccines and boosters. Try filling your plate healthy fats, nutrient-rich carbs, fruits and vegetables, and lean protein like beans or lentils, tofu, or chicken.

Here are some meal ideas:

• A grain bowl with greens, lentils, quinoa, and tahini  
• An avocado-and-vegetable omelet (made with eggs or chickpeas) with a side of fresh fruit
• Taco salad, made with black beans, greens, guacamole, roasted corn, and salsa 
• "Zoats," or oatmeal with shredded zucchini, fruit, nuts, or seeds

4. Consider Foods That Fight Nausea

Some people have reported nausea after receiving a COVID vaccine or booster. You might not feel like eating if you feel nauseous after vaccination. Adjusting your diet might help alleviate nausea.

Try eating bland foods, such as:

• Baked chicken and fish
• Crackers
• English muffins
• Noodles
• Potatoes
• Rice
• Toast

Steer clear of greasy, high-sodium, and processed foods, such as canned foods and pastries. Alcohol, caffeine, carbonated drinks, dairy products, and spicy foods might worsen nausea.

5. Avoid Alcohol

Avoiding alcohol for at least a few days before and after receiving a COVID vaccine or booster might help reduce side effects, such as fatigue and headache. Those side effects are similar to a hangover. It might be hard to distinguish between your body's reaction to alcohol and the vaccine. Alcohol consumption can also trigger dehydration, which might worsen side effects.

Some evidence suggests that drinking alcohol stresses the immune system. A study published in 2015 found a link between heavy alcohol consumption and a weak immune response. Heavy alcohol consumption might also disturb your sleep. A lack of sleep has been shown to weaken the immune system.

6. Eat Before You Go

Eating a snack and drinking a beverage before getting a vaccine or booster might prevent anxiety-related fainting. Fainting is not a common side effect of getting a COVID vaccine. Still, anxiety or pain, rather than the vaccine itself, can trigger fainting. Try nibbling on a fruit and nut bar or sipping a green smoothie or juice before you go if you are nervous.

Low blood sugar might also cause fainting. Eating before your appointment can help regulate your blood sugar, especially if you have a history of feeling faint during or after vaccination.

7. Plan for Nausea

In addition to stocking up on bland foods, you can do a few other things to ease nausea. Plan to take it easy after your appointment if you often have nausea after vaccination.

Here are some tips to help alleviate nausea:

• Avoid lying down after you eat.
• Consume ginger or turmeric tea with honey and lemon.
• Drink plenty of water.
• Eat clear soups, Jell-O, and popsicles, which help keep you hydrated.
• Opt for six to eight small meals or snacks spread evenly during the day rather than three large meals.
• Sit outside or take a walk to get fresh air.
• Stay away from strong smells.
• Suck on hard candies.
• Take anti-nausea medicine as the label or a healthcare provider advises.
• Try taking your mind off how you feel by reading a book or watching TV.

8. Shop Ahead of Time

Some people have minimal to no side effects post-vaccination. Others might have flu-like symptoms like fatigue, fever, and nausea. Those side effects might last for a few days. You may not feel like grocery shopping or cooking during that time. Plan your meals and snacks before your appointment, make a grocery list, and then stock up on what you need. 

You might save time on preparing meals and snacks by purchasing items like:

• Canned, dried, jarred, and frozen vegetables, beans, and fruit
• Prewashed greens
• Precut fruits and vegetables
• Quick-good grains

Order a healthy takeout meal, such as a Mediterranean platter, Indian curry, Thai stir-fry, or vegetable tacos, if you are too tired to cook after your appointment.