The Best (and Worst) Foods to Soothe a Sore Throat
Key takeaways:
When you have a sore throat, the back of your throat is swollen, inflamed, and prone to irritation. This is why it hurts to swallow.
What you eat and drink can make a big difference in your symptoms.
Eat soft foods that are easy to swallow, like yogurt, oatmeal, pasta, and eggs.
Avoid foods that are hard, firm, or acidic. These can irritate the throat when it’s inflamed.
Table of contents
There’s a reason you might crave chicken soup when you have a sore throat. Soup is soft and easy to chew, and the warm liquid can be soothing on your throat. When you have a sore throat, the back of your throat is swollen, inflamed, and more likely to get irritated. So what you eat and drink can make a big difference in whether your throat feels better or worse.
Let’s take a closer look at which foods and drinks can help soothe your sore throat — and which ones to avoid.
What are the best foods for a sore throat?
The best foods for a sore throat are soft and easy to swallow. These foods are less likely to cause irritation as they pass through the back of your throat. But just because a food is soft doesn’t make it an ideal choice when you have a sore throat. Try to keep a balanced diet with a mix of nutrient-rich soft foods.
Here are some examples of easy-to-swallow foods that are also good for you:
Yogurt
Oatmeal
Mashed potatoes
Cooked vegetables
Eggs
Pasta
Broth and soup
Is ice cream good for a sore throat?
Eating ice cream and gelatin (like Jell-O) when you have a sore throat may sound like a great option because it’s soft and easy to swallow. Plus ice cream is cold, which can temporarily lessen some of the pain from a sore and irritated throat. But that’s not the full scoop.
There aren’t quality studies on how ice cream can help a sore throat. But it’s OK to enjoy some moderate amounts of ice cream for a couple of days if it helps ease your throat discomfort.
What are the best drinks to soothe a sore throat?
Staying hydrated when you’re sick is one of the best things you can do. Drinks can be both soothing and hydrating when you have a sore throat.
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Both cold and warm fluids can help relieve a sore throat. Very cold drinks can help dull some of the pain and inflammation. But if cold drinks aren’t your thing, try a warm, soothing beverage. Just make sure the liquid isn’t too hot, since this can burn your throat (and worsen the discomfort).
Plain water is a great hydration option. Sucking on ice cubes can soothe and numb your throat. There are also other drinks that can provide extra nutrients and electrolytes when you aren’t feeling your best.
Here are some drinks that may help your sore throat:
Herbal tea (hot or iced) — chamomile tea may be especially helpful
Cold water
Popsicles
Milk
Smoothies
Low-acid juices like apple juice
Does honey help a sore throat?
For an extra-soothing drink, consider adding some honey, especially if you have a cough along with your sore throat. Its thick texture can coat the throat and reduce the urge to cough. Plus honey has antimicrobial and anti-inflammatory properties.
What foods or drinks should you avoid with a sore throat?
When you have a sore throat, avoid acidic foods and drinks, as these can be more irritating to the throat. Foods that have a lot of dry, firm edges also tend to be more irritating to the throat when you swallow them.
If you have a sore throat, it’s best to avoid:
Citrus fruits and juices, like oranges and grapefruit
Berries, like strawberries, raspberries, and blackberries
Other acidic foods, like tomatoes (keep that pasta bland and skip the spaghetti sauce)
Spices
Hard or crunchy foods, such as crackers, nuts, or pretzels
Carbonated drinks, including soda
Alcohol
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Do you need medical care for a sore throat? Not usually, but sometimes you do. Understand the key symptoms that mean it’s time to go to the doctor’s office.
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Coffee is a go-to drink for many people, so you may be wondering if your morning cup will help or hurt your sore throat. There’s a misconception that coffee is dehydrating. While the caffeine in coffee is a diuretic (which makes you pee more), the effects are too mild to cause dehydration. But the acidity of coffee can irritate the throat, so consider switching to herbal tea while you have a sore throat for hydration and relief.
What causes a sore throat?
Most sore throats are caused by viral infections, like COVID-19 or the flu. But that’s not all. There are many causes of a sore throat besides seasonal viruses, including:
Bacterial infections, like strep throat
Irritants, like smoke or air pollution
Muscle strain
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When your throat hurts, it often means that inflammation in the back of your throat is making it painful to swallow.
Regardless of the cause of your sore throat, our recommended list of foods and drinks should help relieve some of the discomfort. But you may need to take some additional steps, too.
How do you treat a sore throat?
The best way to treat a sore throat is usually a combination of at-home remedies, over-the-counter (OTC) medications, and time.
Here are some other ways to help treat a sore throat:
Gargle warm salt water.
Take OTC pain medications, such as acetaminophen or ibuprofen.
Suck on throat-numbing lozenges, like Cepacol or Halls.
Use a humidifier (if dryness is the cause of your sore throat).
Keep in mind that in most cases, you don’t always need antibiotics to treat a sore throat. Antibiotics only help if a bacteria is causing your sore throat.
When should you get medical care for a sore throat?
Most sore throats will resolve on their own, so it’s usually OK to give it a few days with at-home treatment and see if your sore throat gets better.
But there are times when you should you see a healthcare professional, such as when:
Your sore throat is severe and you’re unable to drink fluids.
Your sore throat gets worse rather than better after 2 to 3 days.
You have a fever of more than 100.4°F (38°C).
You have other symptoms, like facial swelling or rash.
These can be signs of a bacterial infection, and antibiotics can help shorten the length of time you aren’t feeling well. Antibiotics can also help treat or prevent a complication from a bacterial infection.
Frequently asked questions
Vitamin C plays a key role in supporting the body’s immune system. And, most people get all the vitamin C they need from their diet. In other words, there’s no need to take vitamin C supplements unless you have a vitamin C deficiency.
Many people believe vitamin C supplements prevent and treat cold symptoms, but there isn’t good data to support this practice. There’s also no evidence that taking additional vitamin C supplements helps soothe a sore throat.
And, many fruits that are naturally rich in vitamin C are also acidic, so could actually make your sore throat feel worse.
Fruit is a great snack at any time. But when you have a sore throat, cold, soft fruit can feel particularly soothing. And, fruit is a great source of antioxidants (including vitamins A, C, and E), which help to support your immune system.
Eating a wide variety of fruit (and vegetables) every day is the best way to meet your nutritional needs. But some fruits are especially helpful when you have a sore throat. Choose fruits that are soft, easy to chew, and not too acidic. Eat them whole, or combined with frozen fruit, in smoothies.
Examples include:
Bananas
Avocado
Mango
Papaya
Guava
Melon
Watermelon
Stone fruit, like nectarines, peaches, and apricots
Apples
Pears
Figs
The bottom line
It’s never fun to wake up and find yourself wincing in pain when you swallow. Since most sore throats are caused by viruses, it’s likely your symptoms will resolve within a few days with simple rest and fluids. Knowing what foods to eat and what to avoid can help you feel more comfortable as your body heals.
Why trust our experts?
References
Abuelgasim, H., et al. (2021). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: A systematic review and meta-analysis. British Medical Journal Evidence-Based Medicine.
Best, S. (n.d.). Pharyngitis. John Hopkins Medicine.
Centers for Disease Control and Prevention. (2024). Sore throat basics.
Dai, Y. L., et al. (2022). Chamomile: A review of its traditional uses, chemical constituents, pharmacological activities and quality control studies. Molecules.
Passali, D., et al. (2001). Efficacy and safety of ketoprofen lysine salt mouthwash versus benzydamine hydrochloride mouthwash in acute pharyngeal inflammation: A randomized, single-blind study. Clinical Therapeutics.
