What to eat when you have a sore throat

These 12 foods can help to soothe irritation when you’re feeling sick

By Heidi Borst | Dec. 13, 2023 Medically reviewed by Leslie Greenberg, MD

Dealing with a sore throat can be a real pain—literally. When your throat is raw and inflamed, you may be enticed by cold foods like ice cream or smoothies. And while certain things may feel good on the throat, not all foods will help you heal.

No matter what’s causing your sore throat, nourishing your body with healthy food sources is essential to getting better. Read on to find out the best foods to eat (and what to avoid) when you have a sore throat. Hint: You’ll want to load up on whole foods, broth, and honey—but avoid acids and spicy foods.

What food is good for a sore throat?

While there’s no sore throat “diet” per se, eating to support your immunity is essential—before, during, and after an illness. A well-balanced diet rich in fruits and vegetables helps keep your immune system strong, which can help prevent you from catching a cold or flu. These foods contain essential nutrients—vitamins A, B, C, D, E, and K, and minerals including calcium, phosphorus, potassium, magnesium, and zinc—that support the immune system, says Paunel Vukasinov, MD, a board-certified internal medicine physician at Medical Offices of Manhattan and contributor to Labfinder.

Not only do these nutrients work as antioxidants to protect healthy cells, support immune cells, and produce antibodies (substances produced in the blood in response to viruses, bacteria, and fungi), but nutrient deficiencies can contribute to increased infection risk.

12 foods to eat

Experts recommend soothing liquids and soft foods that are easy to swallow when you have a sore throat. Here are 12 food and drink options to try the next time you are feeling under the weather.

1. Honey

Whether mixed into hot chamomile tea or eaten straight off the spoon, honey soothes a sore throat. Honey is a natural antibacterial agent that can fight inflammation and reduce pain in your throat, says Daron Gersch, MD, FAAFP, a family physician at CentraCare hospital in Long Prairie, Minnesota. He says that honey can also help with the pain if you have open sores in your throat (such as those caused by hand, foot, and mouth disease).

2. Oatmeal or grits

“Oats are loaded with antioxidants, zinc, and magnesium, which can all eliminate the germs from your body that might be causing your sore throat,” Dr. Gersch says. Like oatmeal, grits are soft and non-irritating.

3. Pasta

The body needs extra energy to create an immune response when sick, and carbohydrates are its main energy source. The soft texture and warmth of pasta can also feel soothing on your sore throat, says Dr. Gersch. He recommends choosing a whole grain option and avoiding acidic, tomato-based pasta sauces, as they can cause irritation. Instead, opt for plain pasta with butter or olive oil and garlic.

4. Ginger

Try drinking ginger tea, ginger ale, or eating fresh ginger if your throat is sore and irritated. Ginger is a natural antioxidant and has antibacterial properties, which makes it an excellent choice to fight inflammation.

5. Eggs

Eggs contain zinc, vitamin B12, vitamin D, iron, and selenium—nutrients that work together to fight and relieve a sore throat, says Dr. Gersch. You’ll get the benefits when they’re served in any form, but scrambled eggs are soft and easy to swallow.

6. Broths and soups

This is one old wives’ tale that’s true: Chicken soup is good when you’re sick! Not only does it help soothe your throat, but chicken soup also typically contains antioxidants with anti-inflammatory properties from ingredients like garlic, onion, and vegetables. If you’re not a fan of chicken, that’s okay. Warm broths and soups in general are good for the throat.

7. Mashed potatoes

The soft texture of mashed potatoes makes them easy to swallow, and potatoes aid your immune system in fighting off viruses, says Dr. Gersch. He says you’ll want to keep the skin on (just mash it all together) because it contains vitamins such as magnesium, vitamin C, and antioxidants, which can help your body recover from infection more quickly.

8. Turmeric

As a powerful antioxidant, turmeric can reduce swelling and inflammation in your throat. Turmeric is available as a supplement, but you can also get it in herbal teas or soups.

9. Popsicles

Low-sugar, fruit-based sherbet or popsicles can help soothe a sore throat with a cooling effect, says Dr. Gersch. Be sure to look for those made with real fruit juice containing vitamin C, which helps boost your immune system.

10. Fruit juice

Studies have shown that pomegranate juice may help fight off infections and reduce inflammation, but be sure to look for low-sugar offerings. Dr. Gersch says it’s important to ensure the juice is pure and doesn’t contain much sugar. Non-acidic juices like grape or apple juice are also great options to help you stay nourished and hydrated without irritating your already sore throat, he says.

11. Cooked vegetables

Root vegetables like carrots, sweet potatoes, squash, and cabbage provide abundant nutrients and antioxidants to help combat your sore throat. According to research, root vegetables also have an anti-inflammatory effect due to their antioxidant content, making them particularly beneficial in recovering from a sore throat. But because these veggies can be particularly crunchy (and potentially irritating), Dr. Gersch recommends cooking them until they’re tender.

12. Smoothies

Not only do smoothies feel good on a sore throat, but they supply immune-boosting nutrients from the fruits and vegetables they contain, says Dr. Gersch. For example, strawberries, papaya, guava, and kiwi are high in vitamin C, and blueberries and leafy greens are packed with antioxidants.

6 foods to avoid

Knowing what to avoid when you have a sore throat is just as important as knowing what to eat. If you have a raw, irritated, or sore throat, you should stay away from the following 6 foods and drinks:

1. Soda

The carbonation in soda can cause inflammation in the throat, and its high sugar can be irritating, says Dr. Gersch. Until you’re feeling better, replace this drink with fruit juice or plain old water.

2. Coffee

Due to its acidity, coffee can further irritate an already sensitive throat, says Dr. Vukasinov. If you can’t live without a little caffeine, substitute black or green tea with a spoonful of honey to soothe your sore throat.

3. Alcohol

Alcohol can dehydrate the body, worsening throat dryness and discomfort, says Dr. Vukasinov. It can also impair the immune system and decrease your body’s ability to fight infections, which could mean it will take longer to get over your sore throat.

4. Spicy foods and sauces

Spicy foods can irritate your sore throat and make it more painful. Stay away from anything with chili powder, pepper, and curry. Hot sauce is a no-go as well. In addition to the spice, it’s usually made with vinegar, which can further irritate the throat.

5. Dry snacks

Chips, popcorn, crackers, crusty bread, and other snacks that are dry and coarse in texture should be avoided, says Dr. Gersch. Sharp edges can make these foods hard to swallow while you have a sore throat and make it more uncomfortable or they could scratch the throat making the sore throat last longer.

6. Acidic fruits and juices

Citrus fruits and juices like orange, lemon, and grapefruit can aggravate the surface of a sore throat and cause pain. Additionally, citrus juices can lead to acid reflux, which can worsen sore throat symptoms.

RELATED: 24 sore throat remedies

How to treat a sore throat

If your sore throat is caused by a bacterial infection, such as strep throat, prescription antibiotics may be required to treat it. However, many sore throats caused by viral infections can be managed with these at-home remedies:

Staying hydrated
Resting
Using throat sprays or lozenges
Gargling with warm salt water
Using a humidifier to add moisture to the air
Taking over-the-counter (OTC) pain relievers like ibuprofen or acetaminophen
Avoiding irritants like smoke
Staying away from sick individuals
Handwashing

When to see a healthcare provider for a sore throat

If your sore throat continues for more than a few days or is accompanied by a high fever or swollen tonsils with white patches, it’s advisable to see a healthcare provider, says Dr. Vukasinov.

While sore throats caused by viral infections like the cold and flu are usually self-resolving, there are more serious causes like tonsillitis, strep throat, and mononucleosis that warrant medical advice.