What to Eat when You Have a Sore Throat

Sore throat can occur at any time of the year as a result of either infection or overused voice and develop in a person suffering from other medical conditions that weakens the immune system. The pain and irritation caused by sore throat can be relieved by eating certain foods.


What to Eat

Sore throat produces various uncomfortable symptoms such as pain while swallowing foods and liquids. Certain foods eaten during an episode of sore throat will help relieve the symptoms to some extent.

Warm Soup

Enjoying a bowl of warm soup such as chicken noodle soup, black bean soup, lentil soup etc is an excellent way to soothe the discomfort caused by your sore throat. According to Mayo Clinic the salt present in most of the warm soups is responsible for soothing the irritation and pain and also helps in reducing the mucus in the throat. The irritation and pain of sore throat is also relieved by the warmth of the soup. Moreover, warm soups are a good way to replenish the lost fluids due to increased mucus produced by the body.


Soft Pasta

Creamy sauce coated soft pasta is an easy to eat, excellent option to soothe your burning, stinging sore throat. The creamy sauce used in the pasta will help you by coating the throat, hence, soothing the pain and irritation. Moreover, if you are eating whole wheat pasta, you will get the additional benefits of eating numerous other nutrients which will also provide a boost to your immune system.



One of the most common symptoms of sore throat is difficulty in swallowing, which makes eating anything very difficult. This is when soft, cooked oatmeal comes handy. Oatmeal is also full of nutrients such as fiber, folate, potassium, and omega-3 fatty acids. You can also add banana or honey to oatmeal.



Raw carrots can aggravate the irritation and pain; hence, they should be first boiled to make them soft and then eaten. In this way you can enjoy the benefits of all the various nutrients present in carrots including fiber, potassium, vitamin C and vitamin K.



Banana is one such fruit that is non-acidic and soft and can be easily swallowed. Banana will also provide you the benefits of various nutrients including potassium, vitamin C and vitamin B6.



Mayo Clinic recommends eating honey while having sore throat as it helps in soothing away the pain associated with sore throat by coating the throat. Honey can be added to hot tea or oatmeal or can be eaten with any other food.


What to Avoid

Apart from eating foods that soothe your sore throat, there are certain foods that should be avoided during a sore throat. Some of these foods are:

Hard Foods

Avoid hard, dry and scratchy foods with sharp edges such as potato chips, crackers, and grilled cheese sandwiches. Such foods may irritate the throat further as they are difficult to swallow.

Hot Liquids

When you are having a sore throat, drinking very hot liquids should be avoided as they may scald and irritate your throat further. Instead drink either warm liquids or liquids that are at room temperature.

Some Juice

Juices that contain additional spices or that are sour and highly acidic should be avoided while having a sore throat. Examples of such juices include orange juice, grapefruit juice, tomato juice and lemonade. The acidic content of these juices may irritate the throat and aggravate the condition further.

Pay Attention to Dairy Products

There are controversial views when it comes to eating dairy products during an episode of sore throat. The American Cancer Society recommends eating ice cream during a sore throat due to its soft and creamy texture. It also recommends eating yoghurt as it is bland and cool. Milk and yoghurt are also recommended by some due to their quality to coat the throat and soothe it. However, some suggest that eating dairy products such as milk and yoghurt may actually increase the secretion of phlegm, thereby causing more irritation then before.