Sore throats can be intensely painful, and when you have one, swallowing anything can make you uncomfortable. But the good news is that some foods and drinks can act as natural sore throat remedies—and others can help to protect your throat or promote faster healing.
Find out some of the best things to eat and drink while managing a sore or scratchy throat and foods to avoid until you feel better.
What to Eat and Drink to Soothe a Sore Throat
Throat sprays and lozenges can ease sore throat pain, but you can also soothe a sore throat with certain foods and drinks, such as:
- Ice cream
- Italian ice
- Popsicles
- Smoothies
- Tea with honey
- Warm soup or broth
For some people, the dairy in ice cream can increase their mucus and worsen postnasal drip, which can further irritate a sore throat. Consider other frozen treats such as popsicles or Italian ice if that's the case. Look for sugar-free or frozen treats with pureed, non-acidic fruits or juice.
When choosing a tea, look for chamomile, ginger, turmeric, licorice root, marshmallow root, echinacea, peppermint, elderberry, slippery elm, hibiscus or green tea. Add some honey, which can decrease inflammation and help coat the throat, easing irritation.
In addition to aiding in hydration, warm soup or broth can help loosen mucus. The salt in soup and broth can soothe irritation. Many people also find comfort in sipping on something warm (but not hot).
What to Eat and Drink to Protect a Sore Throat
A sore throat needs time to heal. Throughout the healing process, you must do what you can to protect your sore throat. This includes resting, talking less and eating soft foods that are easy to swallow, such as:
- Gelatin desserts
- Grits
- Honey (not for kids less than 1 year old)
- Mashed potatoes
- Oatmeal
- Pasta
- Scrambled or poached eggs
- Soft-cooked vegetables
Some foods, such as eggs, are easy to eat and provide much-needed protein as you recover. Honey can coat your throat, adding a layer of protection.
What to Eat and Drink to Heal a Sore Throat
While choosing food and drinks that will soothe and protect your sore throat, consider what will help you heal in addition to providing relief, including:
- Ginger
- Green tea
- Mashed sweet potatoes
- Plain yogurt
- Smoothies
- Spinach
- Turmeric
Probiotics in yogurt can be a boost to your immune system. Many yogurts commonly have added sugar, so look for plain yogurt. For some people, consuming dairy can make mucus feel thicker. If you're experiencing postnasal drip worsening your sore throat, non-dairy yogurt may be a good alternative.
Green tea, rich in antioxidants, has anti-inflammatory properties that may reduce sore throat pain. Some people find it helpful to gargle green tea, as you would salt water.
A cold smoothie can help soothe a sore throat, and as an added benefit, it’s easy to pack a smoothie with nutrient-rich foods. For example, consider adding spinach, filled with antioxidants and beta-carotene. When you cook spinach, it loses some nutrients, so blending fresh spinach in a smoothie is ideal.
When making a smoothie, avoid acidic fruits. Bananas are a great option. Consider adding turmeric and ginger, which both have anti-inflammatory properties.
What Not to Eat or Drink with a Sore Throat
Avoid anything that will hurt or irritate your throat when consumed. While a cup of warm tea can provide relief, a cup of hot tea can be painful to drink. Until you’re feeling better, steer clear of:
- Acidic fruits
- Alcohol
- Anything too hot
- Carbonated drinks
- Hard or crunchy foods
- Raw vegetables
- Spicy foods
We’re Here to Help You Feel Better Soon
See us if your sore throat is severe, accompanied by a persistent fever or lasts more than a week. Sometimes, the cause can be bacteria, such as strep, which may require antibiotics. Our skilled and caring providers at AdventHealth can help determine the cause of your sore throat and put you on a path to pain-free swallowing.
