What to Eat When You Have a Sore Throat: Sip, Spoon and Soothe

Soft, moist foods are usually easier to swallow. Temperature matters too, and the right one is whichever one feels better to you. Cool foods can feel refreshing and may ease discomfort for a little while. Warm foods and liquids feel soothing and help keep the throat moist.

No single food cures a sore throat, but good nutrition does support your body during recovery. 

• Protein supplies the amino acids your body uses to maintain and repair tissue. 
• Vitamins and minerals support normal immune function. 
• Fluids keep you hydrated and keep your throat from drying out.

A few small adjustments can make meals much more manageable while you're healing. Here's what I and the Health eCooks registered dietitians suggest trying:

• Try both warm and cool foods and see which temperature feels best to you.
• Add moisture with broth, milk, yogurt, sauces, or gravies so foods slide down more easily.
• Take smaller bites and eat slowly, especially if swallowing is uncomfortable.
• Eat smaller, more frequent meals so you're still getting enough nutrition while your throat heals.
• Sip fluids all day long. Water, warm herbal tea, and broth all count.
• Stir honey into tea, oatmeal, or yogurt to soothe your throat. This one is for adults and children age 1 and older.
• Keep flavors mild and simple if strong seasoning makes eating less appealing.

Some foods work against you when your throat is already inflamed. You don't have to avoid them forever, just until swallowing feels normal again.

• Rough or crunchy foods like chips, crackers, and toast. The dry texture can scratch a sensitive throat.
• Spicy foods, if the heat stings.
• Acidic foods like citrus, tomatoes, and vinegar, if they burn going down.
• Anything very hot in temperature, which can add to the irritation.

Looking for more soft options while you recover? Our high protein pureed food recipes are built for exactly this kind of eating, and what to eat when you're sick covers the other symptoms that tend to show up alongside a sore throat.

Is ice cream good for a sore throat?

Cold, smooth foods can feel soothing, so ice cream isn't off limits. Frozen yogurt, a smoothie, or a yogurt parfait give you the same cooling effect with more protein, which your body uses to repair tissue while you recover.

Should I avoid dairy when my throat hurts?

For most people, no. Dairy doesn't increase mucus production. Some people do feel like it thickens mucus, and if that's you, a non-dairy yogurt or a smoothie made with plant milk works just as well.

Does honey really help a sore throat?

Honey coats the throat and can ease irritation, which is why it's such a common remedy. Stir it into warm tea, oatmeal, or yogurt. Never give honey to a child under 1 year old because of the risk of botulism.

How long should a sore throat last?

Most sore throats from a common virus improve within a few days to a week. If yours sticks around longer than that or gets worse instead of better, check in with your doctor.

Most sore throats clear up on their own with rest, fluids, and gentle food. Some need medical attention. Call your doctor if you have:

• Trouble breathing or trouble swallowing your own saliva
• A high fever, or a fever that won't come down
• A sore throat lasting longer than about a week, or one that keeps getting worse
• Severe pain on one side, swelling in your neck, or a rash
• Signs of strep throat, including sudden pain without a cough, white patches on your tonsils, or swollen lymph nodes

If you can't keep fluids down or you're showing signs of dehydration, don't wait it out. Call your doctor.

Sotear Tep, MPH, RD/LD, CEC is a registered dietitian and certified executive chef with more than 20 years of experience spanning professional kitchens and clinical nutrition. Based in Dallas, she runs her own practice, Sotear Tep, LLC, and holds a master's in public health from the University of North Texas Health Science Center.

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