What to Eat (And Avoid) With a Sore Throat

Key takeaways:

• Most sore throats are temporary and respond to home remedies, hydration, and rest.
• Choosing appropriate foods and drinks can help alleviate sore throat symptoms.
• If your sore throat lasts more than three days, returns frequently, or is accompanied by certain symptoms, you should seek medical attention.

Swallowing can be difficult or uncomfortable when you have a sore throat. It's important to continue eating and drinking if at all possible to help prevent dehydration. Selecting the right foods and beverages can also improve your chances of reducing the discomfort and shortening the duration of your sore throat.

Both hot and cold beverages, as well as frozen treats, can be beneficial. Additionally, making minor adjustments to how your food is prepared or served can help reduce throat discomfort.

A sore throat may indicate that you are fighting an infection. Along with home remedies, the types of foods and drinks you consume can aid in your recovery, while some foods should be avoided. This article will outline the best and worst choices, along with suggestions for soothing and nutritious items that are easy to swallow. You will also find out when to see a doctor or head to the emergency room.

Food and drinks you should consume when you have a sore throat

Some foods and drinks can provide relief for your sore throat. Additionally, nutritional tips may help reduce inflammation and accelerate your recovery. These tips include:

• Maintaining good oral hygiene with toothbrushing and oral rinses.
• Using a straw to drink liquid.
• Taking small bites and chewing food completely.
• Eating foods at room temperature, mashing or blending foods, or using broth or gravy to soften foods.
• Substituting butter or margarine with olive or canola oil to make foods easier to swallow.
• Sucking on ice chips is okay; chewing ice is not. Don’t break or damage your teeth.

Hot tea and honey

Hot drinks may help soothe a sore throat. Teas, such as chamomile, are particularly beneficial because they may have anti-inflammatory properties and can promote better sleep. It's wise to avoid caffeine, as you want to maximize your rest.

Adding honey is a good idea. It acts as a cough suppressant and contains antioxidant, antimicrobial, and anti-inflammatory properties. The best types of honey are organic raw honey or Manuka honey, which originates from New Zealand but is readily available in the U.S.

Hot soups and vegetable broth

Hot soups and vegetable broths can be very comforting for a sore throat while also providing essential nutrients, salts, and antioxidants. The old saying about chicken soup being good for you is basically true.

Consider looking for soups that contain garlic. Garlic contains sulfur compounds that may boost your immune system and help alleviate cold or flu symptoms, in addition to soothing your sore throat. Another great option is ginger, which is known for its antioxidant properties and anti-inflammatory effects.

Soft fruits and vegetables

Soft fruits and vegetables, particularly canned options, can be easier to swallow. Choose fruits with high water content, such as peaches. Try to avoid those with seeds, as seeds can irritate a sore throat.

A great vegetable is sweet potatoes, which are rich in vitamins A and C—crucial in combating illness. Sweet potatoes also have natural anti-inflammatory properties and can be mashed to create a soothing texture.

Pasta and casseroles

Pasta and casseroles provide good nutrition while being soft and soothing to your sore throat. They may contain soft vegetables and meat to boost your nutrition and immunity so you can avoid becoming dehydrated.

Smoothies and frozen popsicles

Ice and frozen treats can provide quick relief for a sore throat. The best options are those made with pureed fruit or fruit juice only. Avoid products with high fructose corn syrup, added sugars, or unnecessary artificial colors and additives.

A smoothie can serve as a complete meal if swallowing is difficult. You might consider adding greens, nut butter, avocado, frozen fruit, fresh ginger root, turmeric, or other nutritious ingredients.

You can also freeze fruits like grapes, cantaloupe wedges, peach slices, and watermelon to create nutritious, instant treats that help soothe your sore throat. Milk or milk-based products thicken your saliva and phlegm, which can make swallowing more challenging.

Yogurt and puddings

Yogurt and pudding are nutritious, cooling treats. Yogurt is rich in vitamin A and has natural anti-inflammatory properties. It also contains probiotics that can soothe your stomach and aid digestion. Consider adding honey or soft fruits to your yogurt for extra flavor and benefits.

Oatmeal

Oatmeal is an excellent choice for soothing sore throats because it is warm, comforting, and easy to digest. It contains antioxidants and magnesium, which can help prevent infections and reduce inflammation by supporting your immune system. You can enhance oatmeal by adding honey, soft bananas, or other soft fruits, which provide a good source of vitamin C. Incorporating ginger or cinnamon can further alleviate throat discomfort.

Eggs

Cooked eggs can boost your immune system and provide vitamins A, C, D, and E, as well as minerals like selenium and zinc. Eggs are high in protein, choline, lutein, and zeaxanthin. Adding cheese may help satisfy your hunger.

Food and drinks you should avoid consuming when you have a sore throat

Certain foods and beverages can aggravate a sore throat. While some of these options below are relatively obvious, a few require further explanation.

Acidic foods and drink

Acidic foods and drinks can worsen the burning sensation of a sore throat. Additionally, they may trigger heartburn and cause inflammation in the throat and esophagus.

Acidic foods and drinks to avoid include:

• Citrus fruits and juices like oranges, lemons, pineapples, and grapefruits
• Berries like strawberries, raspberries, and blackberries
• Tomatoes and tomato sauces
• Sour, brined, or pickled foods
• Foods or dressings with vinegar or salt

Hard and crunchy foods

Hard and crunchy foods may make swallowing more painful. Their sharp edges can aggravate an already sore and inflamed throat.

It is also possible for these foods to cause minor scratches to your throat. These include:

• Chips
• Pretzels
• Nuts
• Dry cereals
• Raw vegetables such as carrots or celery
• Deep-fried foods, which are often harder to digest.

Carbonated drinks

Due to their carbonation and acidity, sodas can aggravate sore throats. These beverages may increase throat inflammation and lead to gastroesophageal reflux, so it’s best to avoid them. It is better to choose cold, non-carbonated drinks.

Spicy foods

Avoiding spicy foods when you have a sore throat might seem like common sense, but there are some exceptions. Certain hot sauces, particularly those that contain cayenne pepper, can actually be beneficial because they contain capsaicin.

You might consider mixing a small amount of cayenne pepper or a few drops of hot sauce into warm water to rinse or gargle the next time you experience a sore throat. Many people report finding instant relief using this method, although there is no scientific proof that it works. Peppers to try include cayenne, tabasco, serrano, and habanero.

When you should see a doctor about a sore throat

Most sore throats are short-lived and improve with home remedies, hydration, and rest. However, some cases may require medical attention.

You should see a doctor if:

Visit your doctor sooner rather than later if one or more of the following applies to you:

• Your sore throat comes with a fever of over 101 degrees Fahrenheit.
• You have difficulty keeping food or drink down.
• You experience other symptoms, like right ear pain, jaw pain when opening your mouth, or a thick, muffled voice (“hot potato voice”).
• You notice a neck mass or drainage.
• You experience unexplained weight loss.
• Your sore throat keeps coming back or never goes away.

You should go to the emergency room if:

Seek immediate medical attention for symptoms like those below:

• You experience chest or abdominal pain.
• You have trouble breathing or make unusual sounds when breathing.
• You experience a rapid or irregular heartbeat.
• You are coughing or vomiting up blood or excessive phlegm.
• You experience neck stiffness or believe you may have an airway obstruction.
• You have severe muscle weakness or fatigue.
• You notice one-sided neck swelling, pain and inability to open your mouth (trismus), and ear pain.

Questions to ask a doctor about a sore throat

• When will my sore throat go away?
• Why do I keep getting sore throats?
• What tests do I need to find out what is wrong with my throat?
• What are the best home remedies?

Summary

Sore throats can be quite bothersome, but they are usually temporary and can be alleviated with home remedies. It's important to choose the right foods and beverages to help relieve your symptoms rather than exacerbate them. In some instances, sore throats may be persistent or recurring. You should seek medical evaluation and treatment in those cases. The presence of other symptoms may indicate the need to see a doctor or go to your nearest emergency room.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Lane Thaut, DO.

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