{"id":62059,"date":"2023-12-13T09:30:44","date_gmt":"2023-12-13T14:30:44","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=62059"},"modified":"2024-09-30T22:48:50","modified_gmt":"2024-10-01T02:48:50","slug":"food-for-sore-throat","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/food-for-sore-throat\/","title":{"rendered":"What to eat when you have a sore throat"},"content":{"rendered":"

Dealing with a sore throat can be a real pain\u2014literally. 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.<\/span><\/p>\n

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No matter what\u2019s 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\u2019ll want to load up on whole foods, broth, and honey\u2014but avoid acids and spicy foods.<\/span><\/p>\n

What food is good for a sore throat?<\/span><\/h2>\n

While there\u2019s no sore throat \u201cdiet\u201d per se, eating to support your immunity is essential\u2014before, during, and after an illness. <\/span>A<\/span> 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.<\/span> These foods contain <\/span>essential nutrients<\/span><\/a>\u2014vitamins A, B, C, D, E, and K, and minerals including calcium, phosphorus, potassium, magnesium, and zinc\u2014that support the immune system<\/span>, says <\/span>Paunel Vukasinov,<\/span><\/a> MD, a board-certified internal medicine physician at Medical Offices of Manhattan and contributor to <\/span>Labfinder<\/span><\/a>.<\/span><\/p>\n

Not only do these nutrients <\/span>work<\/span><\/a> 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<\/span>.\u00a0<\/span><\/p>\n

RELATED: <\/b>What causes a sore throat with no other symptoms?<\/b><\/a><\/p>\n

12 foods to eat<\/span><\/h2>\n

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.<\/span><\/p>\n

1. Honey<\/span><\/h3>\n

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

2. Oatmeal or grits<\/span><\/h3>\n

\u201cOats are <\/span>loaded<\/span><\/a> with antioxidants, zinc, and magnesium, which can all eliminate the germs from your body that might be causing your sore throat,\u201d Dr. Gersch says. Like oatmeal, grits are soft and non-irritating.\u00a0<\/span><\/p>\n

3. Pasta<\/span><\/h3>\n

The body needs extra <\/span>energy<\/span><\/a> to create an immune response when sick, and carbohydrates are its <\/span>main<\/span><\/a> 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.\u00a0<\/span><\/p>\n

4. Ginger<\/span><\/h3>\n

Try drinking ginger tea, ginger ale, or eating fresh ginger if your throat is sore and irritated. Ginger is a <\/span>natural antioxidant<\/span><\/a> and has antibacterial properties, which makes it an excellent choice to fight inflammation.\u00a0<\/span><\/p>\n

5. Eggs<\/span><\/h3>\n

Eggs <\/span>contain<\/span><\/a> zinc, vitamin B12, vitamin D, iron, and selenium\u2014nutrients that work together to fight and relieve a sore throat, says Dr. Gersch. You\u2019ll get the benefits when they\u2019re served in any form, but scrambled eggs are soft and easy to swallow.<\/span><\/p>\n

6. Broths and soups<\/span><\/h3>\n

This is one old wives\u2019 tale that\u2019s true: Chicken soup is good when you\u2019re sick! Not only does it help soothe your throat, but chicken soup also typically contains antioxidants with anti-inflammatory properties from ingredients like<\/span> garlic<\/span><\/a>,<\/span> onion<\/span><\/a>, and<\/span> vegetables<\/span><\/a>. If you\u2019re not a fan of chicken, that\u2019s okay. Warm broths and soups in general are good for the throat.<\/span><\/p>\n

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