Foods You Can Eat to Soothe a Sore Throat

To soothe a sore throat, people usually recommend sucking on lozenges, drinking plenty of fluids, and gargling with salt and water. But if your sore throat persists, it's very important to see a specialist so you can receive an expert diagnosis, and the most appropriate course of treatment for the underlying cause
Foods You Can Eat to Soothe a Sore Throat
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 04 August, 2022

A sore throat can appear as a result of a viral infection such as a cold, flu or mononucleosis. Alternatively, it can be caused by bacterial infections, such as strep throat. It may also be due to smoking, breathing through the mouth while sleeping, breathing in contaminated air, or different types of allergies.

According to the National Cancer Institute, the tube is defined as a hollow tube inside the neck that begins behind the nose and ends in the upper part of the trachea and esophagus (the tube that leads to the stomach). The throat is about five inches long, depending on the size of the body. It’s also known as the pharynx.

Foods to soothe a sore throat

In the case of a health problem affecting the throat, the treatment will be focused on curing the underlying cause. To relieve pain, experts usually recommend lozenges, plenty of fluids, and gargling. If the problem persists, it’s very important to see a specialist who can properly diagnose the cause and prescribe the most appropriate course of treatment.

In this study, The National Cancer Institute explains the following: the majority of sore throats are caused by viral infections such as the flu, or the common cold. These throat issues are generally mild, and normally disappear on their own.

It goes on to explain that in order to relieve a sore throat, it must be kept moist. “Have you ever noticed your throat seems to be worse first thing in the morning? This is because it dries out over night,” says Dr. Valerie Riddle, an infectious disease expert at the National Institute of Health.

She continues: “Lozenges or hard candies, or anything that stimulates the production of saliva, will help keep the throat moist. It’s also important to drink plenty of fluids.”

Similarly, this study also shows that in the case of young children who could choke on lozenges or hard candy, popsicles or cold drinks can be a good substitute. Throat pain can also be relieved with throat sprays and over-the-counter pain relievers such as acetaminophen, ibuprofen or aspirin. However, young children should not be given aspirin.

That said, there are also a number of foods and natural remedies which are believed to provide some relief. We’ll take a look at some of them in this next section.

Fruit and veg to soothe a sore throat

Bananas are one of the most notable foods when it comes to combating this problem. They contain nutrients like Vitamin B6, potassium, and of course, Vitamin C. They’re also highly recommended because of their low acidity, which means they won’t cause any discomfort, and they’re easy to swallow.

Boiled carrots can also be very useful. This vegetable contains nutrients such as vitamin A, vitamin C, vitamin K, fiber and potassium. It’s a food that strengthens the immune system and helps relieve sore throats.

It’s believed that eating raw carrots is not recommended for those suffering from a sore throat, as the texture is too rough. Instead, it’s best to eat it cooked.

Finally, we can’t forget about onion and garlic. Both these vegetables contain sulphur compounds, which have an expectorant and mucolytic action. In other words, they can help to expel mucus from the respiratory tract.

They’re also considered two of the most powerful natural antibiotics, and are able to help fight both viral and bacterial infections.

Other foods that can help soothe a sore throat

Oatmeal is a very soft food that can provide some relief against a sore throat. It also contains soluble fiber and various nutrients that can help keep the body healthy. And if that weren’t enough, it tastes great and can be ground up and included in a number of different recipes.

Whole wheat pasta is another food that can be a good option if you have a sore throat. When cooked, it has a soft texture that makes it easy to swallow.

In addition, this food can provide the body with fiber and nutrients such as iron, zinc, and vitamins B1, B2, B3 and E.

Creams and soups can also help to calm throat pain. Soft and easy to swallow, they’re ideal for anyone suffering from a sore throat. They can be combined with a variety of different ingredients, according to your personal preferences.

A good bowl of chicken soup to replenish your energy can include carrots, onions, celery, turnips, potatoes and garlic.

Teas and other natural remedies

According to popular belief, a mixture of honey and lemon is one of the most useful remedies when it comes to relieving a sore throat and cough.

To prepare a homemade syrup, all you need to do is add two tablespoons of lemon juice to one tablespoon of honey. You can also dilute this mixture in a glass of warm water to create a soothing and hydrating drink. Alternatively, you could prepare a nice hot cup of ginger tea (with or without honey).

Ginger tea has a certain anti-inflammatory effect that can help to relieve a sore and itchy throat. In addition, honey is a natural antibiotic that can fight infection while soothing the throat.

Another drink that is often recommended is sage tea. This plant contains flavonoids and phenolic acids that can provide relief.


A sore throat is an annoying symptom that may require medical treatment, depending on the cause. You may also want to consider taking some natural remedies, as long as they’re authorized by your doctor.

The most important thing is to follow the prescribed treatment, and maintain healthy lifestyle habits. 

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.