Soothe Your Sore Throat with These 11 Foods

Some foods to eat with a sore throat include vegetable broth, eggs, yogurt, and oatmeal. These foods are soft and easy to swallow. Drinks like chamomile tea and tart cherry juice can help promote better sleep, which can help fight infections that can cause a sore throat.

Ice pops or popsicles can offer immediate relief from a sore throat. Many pre-made options are sweetened with high-fructose corn syrup or other added sugars, and may contain artificial colors and flavors, so it’s best to consume them in moderation.

Consider buying natural brands or making your own popsicles at home.

In addition to providing anti-inflammatory compounds, chamomile tea is warm, which can soothe a sore throat, and it can help people fall asleep fast. Sleep is vital when you’re sick; not getting enough sleep reduces your risk for illnesses like viral infections.

Several nutrients can boost your immune system, including vitamins A, C, D, and E, selenium, and zinc. Eggs contain many of these nutrients. Scrambled eggs, in particular, are a soft option and easy on the throat.

The health-promoting benefits of ginger include anti-inflammatory and anticancer effects, and it is great for your immune system. Peel, grate, and add ginger to your:

• Chamomile tea with honey
• Homemade fruit pops
• Mashed sweet potato
• Oatmeal
• Smoothies
• Soups

If a cough accompanies your sore throat, honey can help. It has antioxidant, antimicrobial, and anti-inflammatory properties.

Look for organic, raw honey or Manuka honey from New Zealand, which has incredibly potent antibiotic qualities.

Sweet potatoes provide two essential immune-supporting nutrients: vitamins A and C, both of which are antioxidants that protect cells against disease.

Sweet potatoes are also full of anti-inflammatory compounds, and the mashed texture is soothing for a sore throat.

Oats contain antioxidants and magnesium that help curb inflammation. They also contain zinc, which supports immunity and healing.

You can also stir in honey, ginger, and cinnamon for added flavor and immune support.

Smoothies can provide healthy protein, good fat, and nutrient-rich carbohydrates, in addition to vitamins, minerals, and antioxidants.

If your appetite is poor, a smoothie or two per day can help you meet your overall nutrient needs while soothing a sore throat.

Tart cherry juice may be helpful for a sore throat. In addition to lowering inflammation, it may help you get some rest because tart cherries are one of the few foods that naturally contain melatonin.

Consuming cherries offers many other health benefits, including decreasing:

• Arthritis
• Blood pressure
• Exercise-induced muscle soreness
• Oxidative stress

A warm cup of broth is comforting, and the steam can help loosen congestion. In addition to a variety of vegetables, be sure to add garlic. Garlic contains sulfur compounds that fight inflammation. It is also anti-bacterial, anti-viral, and anti-fungal, and helps reduce cold and flu symptoms.

Yogurt is a cool, soft food to eat with a sore throat. Additionally, yogurt has vitamin A and anti-inflammatory properties, as well as probiotics—beneficial live bacteria for the digestive system—which help support immunity.

Some foods and drinks can make a sore throat feel worse. They include:

• Acidic products, such as oranges, tomatoes, and vinegar
• Carbonated drinks
• Hard or very crunchy foods, such as crackers or dry toast
• Spicy foods
• Very hot foods and drinks

Besides certain foods, other sore throat remedies include:

• Gargling with warm salt water, using just a little salt—no more than 1/2 a teaspoon
• Sucking on hard candies or throat lozenges
• Using a humidifier or over-the-counter pain medications

Consult a healthcare provider if you have a sore throat and you:

• Develop a fever, swollen neck lymph nodes, or a rash
• Have a persistent sore throat
• Have trouble breathing—which needs immediate medical attention
• Have a sore throat that worsens despite taking antibiotics