Living well with HIV goes beyond taking your medication. What you eat plays a direct role in your immune support, energy levels, and how well your treatment works.
A consistent, balanced HIV diet can reduce side effects and improve how your body responds to antiretroviral therapy (ART). It can also help manage or prevent comorbidities that are common in people living with HIV, like heart disease and diabetes.
You don’t need to overhaul your entire diet overnight. Even small, consistent changes can make a big difference in how you feel day-to-day.
Let’s walk through the basics of nutrition for people living with HIV, åhighlight immune-supportive foods, and share trusted food assistance resources available in Marion County.
Why Nutrition Is Important for People Living with HIV
HIV weakens the immune system by targeting CD4 cells — the white blood cells responsible for fighting infections. As these cells decline, it becomes harder to recover from illness and stay healthy long-term.
A balanced diet rich in essential nutrients, including protein, vitamins A, C, and E, B-complex vitamins, zinc, selenium, and healthy fats, can help:
- Repair tissues damaged by infections or inflammation
- Support your body’s ability to absorb and respond to ART
- Prevent nutrient deficiencies that could worsen fatigue or weight loss
- Lower the risk of chronic conditions like diabetes, cardiovascular disease, or high cholesterol
People living with HIV who followed a Mediterranean-style diet showed significantly lower markers of systemic inflammation and improved immune cell counts over 12 months. The Mediterranean diet is centered on vegetables, whole grains, lean proteins, legumes, and healthy fats.
Good nutrition isn’t a substitute for HIV treatment. But a healthy diet can improve overall health and help reduce the risk of chronic conditions associated with HIV.
The Primary Goals of a Healthy HIV Diet
After an HIV diagnosis, your dietary needs may shift slightly. A thoughtful, consistent approach to food can support your treatment and day-to-day energy levels.
An effective HIV diet focuses on:
- Supporting immune system function with vitamins, minerals, and antioxidants
- Maintaining a stable, healthy weight, especially if you’ve experienced unintentional weight loss or gain due to HIV or its treatment
- Increasing energy levels by eating enough calories and balancing proteins, fats, and complex carbs
- Managing side effects like nausea, diarrhea, or appetite loss that may come with certain HIV medicines
- Lowering your risk of other health conditions, including heart disease, high cholesterol, and insulin resistance
Start where you are. Even one or two small changes, such as adding a vegetable to your meal, drinking more water, or eating at set intervals, can support your health over time. The idea is to build habits that work with your life, not against it.
What to Eat: Healthy Foods That Help You Stay Strong
There’s no single “perfect” HIV diet, but certain food groups can offer targeted immune support, improve energy, and help your body handle treatment more effectively.
Vegetables and Fruits
Fruits and vegetables are packed with vitamins, antioxidants, and fiber, which help you maintain a healthy immune system. The more variety you can include, the better.
- Kale and spinach are rich in folate and iron, which help your body produce healthy blood cells.
- Oranges, strawberries, and bell peppers contain high levels of vitamin C to support your immune system.
- Carrots and sweet potatoes offer beta-carotene, a nutrient that helps protect your skin and internal barriers from infection.
You don’t need exotic superfoods. Just add more color to your meals where you can. Fresh, frozen, or canned with low sodium are all valid options.
Lean Proteins
Protein-rich foods are essential for healing, tissue repair, and fighting infections. They’re especially important if you’re experiencing weight loss, low appetite, or fatigue.
Chicken, turkey, eggs, and fish are all great go-to protein sources. For plant-based meals or more variety, you can opt for lentils, black beans, chickpeas, and tofu.
Choose nutrient-dense snacks like a boiled egg, a cup of Greek yogurt, or peanut butter on toast when larger meals feel overwhelming.
Whole Grains
Whole grains provide steady energy, B vitamins, and gut-healthy fiber. All of this supports your immune system.
Instead of white bread or white rice, try simple swaps like brown rice, oats, quinoa, or whole wheat bread. They’re easy to work into meals and give your body more of what it needs.
If you’re looking for something quick in the morning, try plain oatmeal or a whole grain cereal with a little added sugar. It’s simple, satisfying, and will set you up for the day ahead.
Healthy Fats
Healthy fats help your body absorb vitamins A, D, E, and K. They can also lower inflammation and protect your heart.
Work in simple, nourishing sources of healthy fat throughout the day. For instance, you can slice some avocado on toast, toss a handful of almonds or walnuts into your salad, or stir chia or flax seeds into your oatmeal or yogurt.
When you cook, use olive oil or canola oil instead of butter. Make room for fatty fish, too. Salmon, sardines, and mackerel are packed with omega-3s. Aim for one or two servings a week if you can.
Hydration and Electrolytes
HIV can lead to dehydration, especially if you’re dealing with side effects like diarrhea or vomiting. Losing fluids means losing electrolytes, too, which can reduce your energy, focus, digestion, and medication absorption.
Water should always be your base, but sometimes your body needs more. If you’re feeling drained or run down, reach for options that pull double duty, such as:
- Coconut water
- Broth
- Diluted juice
- Oral rehydration drinks
- Herbal teas
Avoid sugary sports drinks when possible, and drink consistently throughout the day, even if you don’t feel thirsty.
4 Things to Avoid (or Limit)
Certain foods or substances can weaken your immune system, interfere with medications, or worsen side effects. Here’s what you must limit or avoid for an HIV-healthy diet.
1. Alcohol
While the occasional drink may feel harmless, alcohol can interfere with your HIV care in more ways than one. Regular or heavy drinking can:
- Suppress your immune system
- Impair your liver
- Make it easier to forget doses or skip medication schedules
- Increase the risk of skipping meds or experiencing mental health challenges
If you choose to drink, do so in moderation: no more than one drink per day for women and two for men, per CDC guidelines. You can also try alcohol-free alternatives like sparkling water with citrus or mocktails made with herbal infusions.
In case alcohol feels like a coping mechanism, talk with a counselor about support options. Side by Side can connect you with local counselors, peer support, and harm reduction services that meet you where you are.
2. High-Sugar Foods
Excess sugar can increase inflammation in the body and raise your risk of conditions like Type 2 diabetes and heart disease. According to a 2023 report, people living with HIV have a 1.5 to 2 times higher risk of developing diabetes compared to HIV-negative individuals.
To cut back on added sugars, consider naturally sweet options like fresh fruit, dried dates, or unsweetened applesauce. For a treat, opt for dark chocolate (70% cocoa or higher) or baked goods made with less refined sugar and whole ingredients. You must also watch for hidden sugars under names like “corn syrup,” “fructose,” and “maltose.”
3. Undercooked or Raw Foods
While food safety is important for all, a weakened immune system can make you more vulnerable to foodborne illness caused by bacteria and parasites. Be cautious with:
- Runny or raw eggs (e.g., homemade mayo, cookie dough)
- Sushi or sashimi (raw fish)
- Raw or undercooked poultry or meat
- Unwashed fruits and vegetables
- Unpasteurized dairy products or juice (often sold at farmers’ markets)
Make sure all meats are cooked thoroughly. Poultry, for example, should reach an internal temperature of 165°F (74°C). Wash fruits and vegetables under running water, even if you plan to peel them.
Stick with pasteurized dairy and juice products. And if you enjoy sushi, opt for cooked alternatives like shrimp tempura, crab rolls, or grilled eel.
4. Grapefruit and Certain Citrus Fruits
Grapefruit, Seville oranges, and pomelos can interfere with liver enzymes that help absorb HIV medicines, particularly protease inhibitors and non-nucleoside reverse transcriptase inhibitors (NNRTIs).
The interaction can either increase the amount of medication in your bloodstream to unsafe levels or lower it to the point of being ineffective.
Opt for safer citrus fruits like oranges, lemons, and limes, which do not have the same interaction risks. If you’re unsure about a specific fruit or juice, ask your healthcare provider or pharmacist. Always check the medication label for any grapefruit-related warnings.
Food Assistance and Community Support in Marion County
Everyone deserves access to healthy, nourishing food. If you’re living with HIV in Marion County and dealing with food insecurity, there are trusted local resources here to support you.
Food is Medicine Marion County offers medically customized meals and nutrition education for people living with HIV, free of charge.
Gennesaret Free Clinics provides groceries, personal care items, and welcoming support to people facing food insecurity.
You can also use the Community Compass App to find real-time information about food pantries, free meals, and local support services near you.
Of course, Side by Side is here to help people with HIV navigate it all. We can connect you to HIV-friendly food programs, answer your questions, and make sure you’re thoroughly prepared to handle your nutrition.
Remember: Nourishment is Care
Every time you choose a nourishing meal or reach out for support, you’re taking a powerful step toward better health. An HIV diet doesn’t have to be perfect. It only has to give you what you need to thrive.
At Side by Side, we believe nutrition is healthcare. We’re here with real-world healthy eating guidance, local food access support, and community connections that truly understand life with HIV.
Not sure where to begin?
You don’t have to figure it out alone. Reach out today to learn more about living well with HIV.
