10 Foods You Should Eat to Soothe a Sore Throat

October 7, 2018
Carrots are rich in vitamins A, C, and K, as well as fiber and potassium. Eating them cooked helps fight a sore throat and strengthens your immune system.

A sore throat can strike at any time. It can be a symptom of bacterial or viral infections like those that cause colds, the flu, strep throat, and mononucleosis, for example. It can also result from smoking, excessive mouth breathing, inhaling polluted air, or even various types of allergies. Once you have it, you may start to look for ways to soothe a sore throat.

Whatever the cause of your sore throat, it’s important that you take the right steps to fight the underlying infection. It’s important to take care of the problem early to prevent it from becoming more serious. While eating might be the last thing on your mind when you have a sore throat, the truth is that some foods are great to help soothe a sore throat.

In today’s article we want to share the top 10 foods that will give your body the nutrients it needs to soothe a sore throat. These are good for alleviating some of that discomfort you’ll feel while you’re recovering.


Eat bananas to soothe a sore throat
Bananas contain nutrients like Vitamin B6, potassium, and of course, Vitamin C. Because it’s a soft fruit, it’s easy to swallow and won’t hurt your throat. The low acidity is another good characteristic, since it won’t bother you when you chew it.

Honey and lemon

This is one of those old remedies everybody knows about for alleviating sore throats and fighting infections. It can even help you deal with other symptoms like cough and congestion. Not only that, it’s easy to make. Just mix two tablespoons of lemon juice with a tablespoon of honey. You can drink it as is or have it in a cup of warm water.

Ginger tea or tea with honey

Ginger tea can help soothe a sore throat
To relieve pain and irritation in the throat, one great remedy is to drink ginger tea. Tea with honey will work just as well.

Ginger tea has strong anti-inflammatory properties that soothe a sore throat quickly. Honey is a natural antibiotic that helps fight infections. It’s soft and easy to eat, so it can also serve to soothe a sore throat.


This soft food is easy on your throat and you can combine it with honey or banana to enhance its benefits. Oats contain soluble fiber, which helps lower cholesterol, along with a significant amount of protein to improve your physical performance and provide a feeling of fullness that will last you until your next meal.

Whole wheat pasta

Whole wheat pasta provides nutrients like fiber, iron, zinc, and vitamins B1, B2, B3, and E. It can help soothe a sore throat because it’s easy to eat, and you can enjoy it warm with a low-fat cream sauce.

Cooked carrots

Use carrots to soothe a sore throat
This vegetable contains nutrients like vitamins A, C, and K, as well as fiber and potassium. It strengthens your immune system and helps fight a sore throat, particularly when you cook it first. Eating raw carrots can be too harsh on a sore throat, though, and make you feel worse.

Chicken soup

This classic recipe helps boost your body’s defenses against viral infections and alleviates symptoms like sore throat and congestion. Mild anti-inflammatory properties prevent viruses from coming into contact with your mucus membranes. A good chicken soup recipe will include carrots, onions, celery, turnips, potatoes, and garlic.

Scrambled egg whites

Eggs are easy to digest, they provide protein and other important nutrients as well. Scrambled egg whites can help fight inflammation and to soothe a sore throat. That is, when you avoid putting any spices on them.

Also Read: 8 Foods to Reduce Inflammation


Soothe a sore throat with sage
The sage plant has many medicinal properties that have been used for centuries to relieve symptoms like sore throat. Aside from enzymes, it contains flavonoids, and phenolic acid. You can cook up a sage tea, or just add it to your soups.

Garlic and onion to soothe a sore throat

Both garlic cloves and onions contain sulfur compounds that fight mucus and promote the expulsion of mucus from your airways. They’re considered to be two of the most powerful natural antibiotics, able to fight off both viral and bacterial infections, and easing symptoms like sore throat.

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