The 13 Best Foods To Eat When You Have A Sore Throat, According To Doctors

Sore throats are the result of inflammation and dehydration, explains Dr. Li. “Fluids like the broth in chicken soup not only replenish lost water, but the salt helps your body retain the fluid inside the tissue,” she says. The same rings true for virtually any broth—vegetable will do if you’re vegan.

Honey has been a mainstay in medicinal remedies since ancient times, and for good reason. “Modern science has shown Manuka honey to be effective against a variety of infections, both bacterial and viral, including those that cause the common cold, as well as some Strep species,” says Dr. Li.

Just don't go overboard: “In larger doses, its sugar content can suppress the immune system from doing its job,” she says.

“Yogurt is a good source of protein, carbohydrates, and healthy fats, as well as probiotic bacteria, the beneficial germs that support immune function and keep harmful germs from taking hold in our bodies,” says Dr. Li.

She says there might be a link between yogurt consumption and reduced rates of respiratory infections and ear pain. “Beyond that, the cool and soft textures of yogurt make it an easy food to swallow when nothing else soothes,” says Dr. Li.

Leave the skin on the potatoes while mashing for a rich source of magnesium, vitamin C, and antioxidants, which all support a strong immune system. A word to the wise: Make sure your mashed potatoes aren't too hot, since that could irritate your throat even further, Dr. Favini says.

Eggs have a pretty innocuous texture, but preparing them scrambled makes them especially palatable. What’s more, Dr. Li says eggs are rich in minerals like zinc, iron, and selenium, as well as vitamin D and B12, which can help fend off the nasty infection that’s causing your sore throat.

Dr. Li says oatmeal is rich in magnesium, zinc, and antioxidants, which kickstart the body’s detoxification processes, then rid the body of waste and infection.

“Ginger has been shown in lab experiments to have analgesic [pain-reducing], antioxidant, and anti-inflammatory properties,” says Dr. Li. “It also appears to inhibit the growth of certain harmful strains of bacteria.”

In a study published in Nutrition Journal, the combination of ginger and honey proved to be more effective than either alone. Since many sore throats are accompanied by postnasal drip, which can irritate the stomach and induce nausea, “ginger’s best-established property, [which is] fending off nausea, is another compelling reason to give it a try,” Dr. Li adds.

Jell-O is a decent option when you have a sore throat, Dr. Li says. Keep tabs on the sugar content, however, since high-sugar treats can suppress the immune system from fighting off infections or repairing damaged tissues, she says.

Smoothies are a great way to pack in a whole salad’s worth of produce in a few sips. Dr. Li suggests sticking to ingredients like kale, celery, and berries, which are low in sugar and high in disease-fighting antioxidants.

Instead of using orange juice as your base, use water along with a whole orange or tangerine, which contains insulin-regulating fiber, in addition to over a day’s worth of vitamin C.

“For people with sore throats from a viral infection, I often recommend a high dose of vitamin C of up to 3,000 milligrams daily to boost the immune system and help you recover more quickly,” says Dr. Favini. Bonus points for extra crushed ice to soothe your throat even more.

Cold foods like ice cream “can be particularly good because they help soothe the sore throat and may even reduce the inflammation,” Dr. Favini says. Just remember not to go too buck wild with the sugar.

Berries are another great option because they can help reduce inflammation and pain in the throat, according to Harvard Health. They're also great to munch on when ill because they are low in sugar but high in vitamin C, which can help fight off illness and strengthen your immune system, says Dr. Pearlman.

Not only is cantaloupe 90% water, but it’s also full of electrolytes that will help keep you hydrated when sick. Plus, it’s a low-sugar fruit overflowing with vitamins C and A to support your immune system and ward off illness, says Dr. Pearlman.

Apples are an anti-inflammatory food that gets a thumbs-up from Dr. Pearlman. Since they are packed with fiber, vitamin C, and antioxidants, apples can help reduce inflammation in the throat and speed up recovery with these immune-boosting nutrients.

If biting into a fresh apple is too painful, Dr. Pearlman recommends trying apple sauce. Just be mindful of the added sugar.

“You should stay away from crunchy and acidic foods when you have a sore throat because these can create tenderness around the throat area, which is already painful to begin with,” says Dr. Tolentino. “So things like crackers, coffee, and alcohol are all off-limits.”

Often these types of foods can also cause acid reflux, which can aggravate sore throats. Certain fatty, greasy, or spicy foods can loosen the muscle responsible for keeping food down and increase acid production, leading to digested contents from the stomach flowing back up and cause irritation, explains Dr. Pearlman.

Spicy foods like sauces and seasonings with chilies and cayenne will also be irritating to the throat since they can affect the throat lining.

“For people with specific allergies or acid reflux, certain foods like dairy can also increase mucus production and even tomatoes for some,” adds Dr. Tolentino. So she recommends determining the cause of your throat pain early, ideally with the help of a doctor.

There are several natural and over-the-counter remedies available to help heal a sore throat, but not all of them are the healthiest, according to Dr. Tolentino.

“I don’t particularly love over-the-counter cough syrups and tablets because I think they sometimes add other ingredients, like artificial colors and sweeteners, that aren’t the best and could cause other issues,” she says. Instead, she recommends the below home remedies and natural options:

• A saltwater gargle: A teaspoon of table salt in lukewarm water, gargled twice a day at minimum, is one of Dr. Tolentino’s favorite remedies for a sore throat. “I find them helpful to calm down the throat because of the properties they have that draw out bacteria and viruses from the back of the throat. You’re submerging the cells in water and drawing out the infections through osmosis,” she explains.
• Low-sugar lozenges: “A lot of lozenges have too much sugar, but I love the low-sugar ones from Nature’s Way and Thieves,” she says. They help numb the pain in your throat temporarily, which can provide relief.
• Throat sprays: Throat sprays work similarly to lozenges in that they usually contain numbing agents that help prevent pain, and Dr. Tolentino uses them interchangeably with lozenges. The two brands she recommends are B. Immune and Urban Moonshine.
• Lemon, ginger, and honey tea: “I love this remedy because the tea provides a winning combination of vitamin C, as well as analgesic, antioxidant, anti-inflammatory, and microbial properties,” says Dr. Tolentino.