12 Best Foods For Sore Throat And 9 Worse
Welcome to my article on the best foods and worst foods for a sore throat!
If you’re reading this out, it’s probably because you’re battling through the “ouchies” and misery of having a scratchy throat. Fortunately for you, I’ve compiled a list with the best foods for sore throat as well as the top 9 worse.
By the time you’re done with this article, you’ll be totally clued in on what to eat and what to avoid so you can start feeling better ASAP!
Best Foods For Sore Throat
1. Herbal teas
Herbal teas are probably the most common remedy for a sore throat. For example, chamomile, peppermint, and echinacea teas can help soothe your sore throat and reduce inflammation.
Chamomile tea, in particular, has anti-inflammatory and anti-microbial properties that can help fight off infections. [1]
Drinking warm herbal tea can also help increase hydration, which is important for keeping the throat moist and reducing irritation.
2. Warm water with honey and lemon
Warm water with honey and lemon is another classic remedy for a sore throat.
Honey has anti-bacterial properties and can help soothe the throat, while lemon also contains anti-bacterial properties as well as vitamin C – which can boost your immune system and fight off bacteria. [2] [3]
When these three combine together, it’s like throwing an anti-bacterial bomb down your throat.
Again, drinking warm liquids will keep you hydrated which is important for keeping the throat moist and reducing irritation.
3. Chicken soup
Chicken soup is another go-to remedy for a sore throat for good reason.
Again, the warm liquid can help soothe the throat, while the chicken contains cysteine, an amino acid that can help thin mucus and make it easier to cough up.
The vegetables in the soup also provide essential vitamins and minerals that can help boost your immune system and aid in the healing process.
It is important to have in mind that the warm water “extracts” the taste and all the good stuff from the vegetables and the chicken making the soup a power broth ready to fight off any colds or sore throats that come in its way.
Here’s a quick and easy chicken soup recipe I found on YouTube.
4. Ginger
Ginger is another power player in terms of anti-inflammation.
Ginger has over 400 natural substances and most of them have anti-inflammatory properties – thus, can help reduce inflammation and pain in the throat. [4]
It also has anti-bacterial properties that can help fight off infections. You can add fresh ginger to hot water or your herbal tea to make a soothing beverage or use it in cooking.
By the way, you may want to check our article on the Top 14 Ginger Health Benefits, Nutrition Value and Possible Side Effects.
I suggest checking this garlic ginger soup recipe as well.
5. Yogurt
Eating yogurt can be beneficial for a sore throat because it contains probiotics, which can help boost your immune system and fight off infections.
It’s also soft and easy to swallow, making it a good option if your throat is particularly sore.
Make sure to choose plain, unsweetened yogurt to avoid added sugars. If you can find sheep’s yoghurt that would be even better.
Also, don’t consume it too cold. Just take it out of the fridge for 15 – 20 minutes before consuming it.
If you ever wanted to get a probiotics supplement, you may want to read this BiOptimizers P3-OM Probiotics Review which is based on scientific evidence.
6. Mashed potatoes
Mashed potatoes is another soft and easy-to-swallow food that can provide comfort if you’re experiencing pain while eating – due to your sore throat.
Potatoes are also a nutritious food and can keep you full for a long time.
Mashed potatoes pair perfectly with yogurt or just some olive oil and lemon.
Be sure to eat them while warm for an extra soothing effect on your sore throat. Finally, avoid adding any spicy ingredients to avoid further irritation.
7. Scrambled eggs
Another good option – since we are talking about soft foods – are scrambled eggs. Scrambled eggs are easy to swallow and are packed with nutrients that can provide nurishment to the body.
For example, eggs contain high amounts of protein, Vitamin D and other nutrients which are super beneficial for our bodies.
This, coupled with the fact that is a soft food and easy to swallow make eggs a perfect choice for food throat.
Just, don’t add any pepper to your eggs to avoid further irritation.
8. Bananas
Bananas are a fruit that you can eat when your throat hurts because they are soft and easy to swallow.
Bananas have a special place in this food list because there are highly nutritious, are sold everywhere and are very soft.
Bananas are a good source of several important nutrients, including vitamin C, vitamin B6, potassium, and dietary fiber.
Vitamin C is an antioxidant that helps to protect cells and tissues from damage, while vitamin B6 is important for brain development and immune system function.
Potassium is an electrolyte that helps to regulate fluid balance in the body, while dietary fiber can help to keep the digestive system healthy.
9. Smoothies
Smoothies made with soft fruits like banana or avocado can be a good option for a sore throat, as they’re easy to swallow and can provide nourishment.
You can add honey or ginger to boost your smoothies with additional benefits.
Smoothies are one of the best foods for sore throat because they combine: Nutrients, Easy to swallow and easy digestion.
There are a lot of smoothie recipes out there. Just go to Pinterest and search for smoothies. You’ll find literally thousand of ideas.
But, if you are looking for consistent and expertly crafted smoothie diet program, I suggest checking our The Smoothie Diet. We wrote a review about it, so I suggest checking that first.
Also, you may want to to check these best green juice powders. They blend well with smoothies and are packed with nutrients.
10. Honey
Honey is one of the best foods for sore throat and it deserves its own place in this list. Honey can be taken by its own. Yes, just grab your jar and throw down your throat a couple of teaspoons.
Your throat will thank you. Why?
As I mentioned earlier, honey has anti-bacterial properties and can help soothe a sore throat.
It’s also a natural cough suppressant and can help alleviate coughing and irritation in the throat.
Make sure to choose raw, unprocessed honey from your local area. Avoid buying mixed honey that has a general place of origin, such as “Europe” or “North America.” These mixed honeys may not be of the highest quality, so it’s best to choose honey that is specifically from your local area.
A great option on Amazon would be Nates Organic, Raw and unfiltered honey.
11. Warm saltwater gargles
Gargling with warm saltwater can help alleviate the pain and irritation of a sore throat. [6] [7]
Gargling is when you hold a liquid in your mouth and then spit it out. When you gargle with warm saltwater, it can help make your sore throat feel better.
Saltwater can also help fight against bad germs that can make your sore throat worse. Just make sure to follow the instructions carefully so you don’t accidentally hurt your throat more.
Here are some instructions for gargling with saltwater:
- Mix half a teaspoon of salt with a glass of warm water.
- Take a sip of the saltwater mixture and tilt your head back so the liquid reaches the back of your throat.
- Gargle the saltwater in your throat for 10 to 15 seconds.
- Spit out the saltwater into the sink.
- Repeat the process with the remaining saltwater in the glass.
It’s important not to swallow the saltwater mixture as it can be harmful to your body. And remember, always ask a grown-up to help you with this if you’re not sure how to do it.
12. Slippery Elm
Slippery Elm is a herb that has been used for centuries as a natural remedy for sore throats as well as to relieve coughs, sore throats, diarrhea, and stomach problems.
When mixed with water, it forms a gel-like substance that can coat the throat and provide relief from the pain and irritation caused by a sore throat.
This is because Slippery Elm contains high levels of mucilage, a thick and slimy substance that can help soothe inflamed tissue in the throat. [5]
This herb has also been found to have anti-inflammatory properties, which means it can help reduce inflammation in the throat and provide additional relief.
Slippery Elm is a gentle and natural remedy that can be effective in relieving sore throat symptoms, making it a popular choice for those seeking a natural alternative to over-the-counter medications.
You can get Slippery Elm from Microingedients at the best price directly from our partner’s website.
Worst Foods For Sore Throat
There are some food types that you should avoid when having a sore throat. These are the following:
- Chili peppers: Chili peppers contain capsaicin, which can irritate the throat and make it more painful.
- Curry: Spicy foods like curry can be difficult to swallow when you have a sore throat, and can also cause irritation and pain.
- Citrus fruits: Citrus fruits like oranges and lemons – although hihg in Vitamin C content -are not recommended to be eaten alone because they are high in acid, which can irritate the throat and make it more painful.
- Soda or any carbonated drink: Carbonated drinks can cause discomfort and irritation in the throat, and the sugar content in soda can also worsen inflammation.
- Hard or crunchy food: Foods that are hard or crunchy, like chips or crackers, can scratch and irritate the throat, making it even more painful. So, stick to the softer foods I mentioned above.
- Ice cream: Ice cream can be soothing to the throat, but the cold temperature can also cause discomfort and make inflammation worse. Avoiding cold stuff when having a sore throat is for the best.
- Frozen drinks: Frozen drinks, like smoothies or slushies, can also cause discomfort and irritation in the throat due to their cold temperature. Now, I mentioned smoothies before, but NOT frozen smoothies.
- Coffee: Coffee is a diuretic and can dehydrate the body, which can make a sore throat worse. Additionally, the caffeine can cause dehydration and worsen inflammation.
- Fried foods: Fried foods are high in fat and can be difficult to digest, which can lead to discomfort and make a sore throat worse. In generall you should strip them out of your diet.
Check these worst foods that you should remove from your diet IMMEDIATELY.
Bonus Tips
Here are some bonus tips to help soothe a sore throat that don’t involve eating or drinking anything:
- Humidify your air: Dry air can make a sore throat feel even worse. Adding some moisture to the air can help soothe your throat and make it feel more comfortable. You can use a humidifier or simply place a bowl of water near a heat source to increase the humidity in a room. (The best one – in my opinion – is the Vitruvi Cloud Humidifier).
- Gargle with baking soda: Adding a teaspoon of baking soda to warm water and gargling with it can help neutralize acids in your throat and reduce inflammation. It’s a simple and effective way to soothe your throat without having to eat or drink anything.
- Rest your voice: Talking or whispering can irritate a sore throat and make it worse. If you can, try to limit your talking and rest your voice as much as possible. This will give your throat a chance to heal and recover.
- Use a warm compress: Applying a warm compress to your neck can help relax your muscles and ease the pain of a sore throat. You can use a warm towel or a heating pad set on low. Just be sure not to overheat the compress and burn your skin.
- Practice good hygiene: Cold and flu viruses can easily spread through close contact. Washing your hands frequently and avoiding close contact with sick people can help prevent the spread of illness and reduce your chances of getting a sore throat in the first place.
Why Sore Throat Happens?
So, a sore throat happens when the tissues in your throat get irritated and inflamed. This can be caused by a lot of things, like a viral or bacterial infection, allergies, or even just yelling too much.
When your body detects something harmful, like a virus or bacteria, it sends your immune system to attack it. This immune response can cause inflammation, which is your body’s way of trying to protect itself.
When your throat is inflamed, it can feel sore, scratchy, or painful when you swallow. Sometimes you might also have other symptoms, like a cough or a fever.
Frequently Asked Questions
Bottom Line
When it comes to treating a sore throat, what you eat and drink makes a huge difference.
Opting for soothing, nutrient-rich foods like honey, chicken soup, and smoothies can help alleviate symptoms and support the immune system.
On the other hand, it’s best to avoid foods and drinks that can further irritate the throat, such as spicy foods, carbonated drinks, and fried foods.
By incorporating these tips and tricks, you can take steps to alleviate the discomfort of a sore throat and get back to feeling your best.
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