What food to eat with sore throat

Are you struggling with a sore throat? Relief can be as simple as making a few simple dietary swaps. While food changes won’t heal your sore throat, choosing the right foods and beverages can have a big impact on your comfort level while you recover. So what are the foods to avoid with a sore throat- and which ones should you choose instead? Read on to get the answers.

Table of Contents Show

Why Diet Matters When You’re Sick
Staying Comfortable With a Sore Throat
Foods to Avoid With a Sore Throat
Making Better Choices
When To See a Doctor
Food for a sore throat
Chicken soup
Mashed potatoes
Pomegranate juice
Cottage cheese
Well-cooked vegetables

Why Diet Matters When You’re Sick

When you’re under the weather, it’s important to watch your diet. The fact of the matter is- diet plays a huge role in protecting the immune system. Plus, many patients struggle with decreased appetite or stomach upset when they feel sick. Eating well during this time can reduce GI symptoms and also help to boost your immune system.

Staying Comfortable With a Sore Throat

Foods themselves will not cause or treat a sore throat. However, the foods you choose can have a big impact on your comfort level while you have a sore throat. When you’re sick, your throat can be inflamed and easily irritated. Eating certain foods can make this irritation worse, leading to an increase in pain.

Foods to Avoid With a Sore Throat

So what are the foods to avoid with a sore throat? Generally speaking, avoid fatty, spicy, or acidic foods as they can all increase irritation. You should also avoid crunchy or hard textured foods like dry toast or cereals, as they can scratch your already delicate throat.

Making Better Choices

When you have throat pain, it’s best to choose soft, easily digestible foods, such as mashed potatoes, yogurt, or eggs. Nutrient-dense foods like soups and smoothies can also be helpful. In addition to healthy foods, make sure you drink plenty of water to help moisten the throat and promote overall health.

When To See a Doctor

If you have persistent and/or painful sore throat symptoms, then it’s time to seek medical help. Only a doctor can correctly diagnose your sore throat and prescribe the right treatments. The EHS team offers quick and reliable medical care for sore throats and more. Click here to find the EHS location nearest you.

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Are you having difficulty swallowing? Is your throat swollen or scratchy? If so, you probably have a sore throat. After all, millions of individuals get this condition each year, and now that we're in the thick of cold and flu season (not to mention still dealing with the COVID-19 pandemic), sore throats are everywhere.

While the cause of your sore throat will vary—sore throats are symptoms of illness and can be caused by bacterial infections, like strep, or viruses—they tend to feel the same. “A sore throat is a discomfort or pain in the throat,” Omid Mehdizadeh, an otolaryngologist and laryngologist at Providence Saint John’s Health Center in Santa Monica, California, tells Parade. “It can be perceived more when speaking or swallowing at various times.”

The good news is that while there's no "cure" for a sore throat, there are ways to alleviate the discomfort and give your immune system a little boost. Certain foods can coat your throat while others can reduce swelling and pain. Here are the 20 best foods for a sore throat.

Food for a sore throat

Honey

Honey can feel soothing on the throat when it's sore, but there's some research to suggest that two teaspoons of honey can act as a cough suppressant, too.

Ice cream

Smooth, cold, and creamy, ice cream is a delicious way to soothe a sore throat—one study found that ice cream had a soothing effect for patients after a tonsillectomy.

Yogurt

In addition to soothing a sore throat, the live cultures in yogurt can actually help boost your immune system, according to research.

Related: 10 Home Remedies for a Sore Throat

Chicken soup

There's some research that the vegetables and chicken in chicken soup actually have anti-inflammatory properties, which can help with a sore throat.

Eggs

Delicious and nutritious, eggs are a great food for sore throats. They are soft and can be prepared in several ways, including scrambled. They are also full of protein and infection-fighting minerals, such as zinc, iron and selenium.

Oatmeal

High in fiber and ingredients like magnesium and zinc, oatmeal is an excellent food for sore throats, as it has infecting-fighting properties and a soft texture.

Mashed potatoes

With a super soft texture and creamy consistency, mashed potatoes are the perfect “I don’t feel good” food. Potatoes are also a surprising source of vitamin C, which can help ease symptoms of a cold or sore throat. Just make sure that you don’t eat your potatoes when they’re piping hot, as heat can cause additional irritation and inflammation.

Jell-O

While Jell-O doesn’t have any medicinal properties, the fun, fruity, and easy-to-swallow food is ideal for those with sore throats.

Related: Got a Sore Throat? A Salt Water Gargle May Be Your Best Bet

Pudding

Puddings are also recommended for those with sore throats, as their soft texture won't cause any further irritation. They are also a delicious dessert.

Ginger

Long known for its nausea-reducing properties, ginger is also great for those with sore throats. According to Harland Adkins, a registered dietician and nutritionist, ginger has anti-inflammatory properties that may help sore throats by reducing swelling and pain.

Smoothies

Does the thought of eating solid food seem scary thanks to how much your throat hurts? If so, you may want to drink your calories. Fruits and vegetables tend to pack tons of vitamin C, which can help ease symptoms of a sore throat.

Grits

Made from boiled cornmeal and mixed with butter or cheese, grits are another great option for sore throats. Plus, grits are high in iron, which is essential for red blood cell production.

Pomegranate juice

Not only is pomegranate juice delicious, but it's also nutritious—particularly when you're sick. “Studies have shown that the nutrients in pomegranate juice may ward off infection and reduce inflammation,” Adkins explains. Serve cold or cool.

Pasta

If you’re looking for something a bit more filling, you may want to try slightly overcooked pasta. While this item has a bit more bite than other foods on this list, it is nourishing and (relatively) easy to swallow.

Related: Best Ginger Tea Recipes for a Sore Throat

Bananas

Soft and nutritious and full of vitamins, like C and B6, bananas help boost your immune system while being gentle on the throat.

Cottage cheese

Cottage cheese is another easy-to-consume food, particularly small curd, as it doesn’t require a lot of effort to swallow and it is chock full of health benefits.

Well-cooked vegetables

While vegetables may seem like an odd choice, cooked vegetables are packed with essential nutrients that can help with a sore throat.

Sage

While sage is (technically) an herb and not a food, the purported health benefits of sage should not be overlooked, i.e. sage can tone irritated tissues and kill bacteria. Not sure how to use it? Try infusing sage with honey and water to create a tonic or tea.

Turmeric

Another great herb is turmeric because, according to Adkins, it may have healing antiseptic and anti-inflammatory properties.

Tea

One study found that gargling a green tea solution helped ease a sore throat after surgery. Not only that, but hot tea can be soothing for a scratchy throat. Just make sure it's not too hot.

Next up, here's why the 2021 flu season may be worse than ever—and how to prepare.