Introduction
When you have a sore throat, it can be difficult to swallow and even more difficult to decide what to eat. Eating the wrong foods can make your sore throat worse, while eating the right foods can help you feel better. To help you make the best food choices, we asked a dietitian to share her top four picks for foods to eat when you have a sore throat. From soothing soups to nutrient-packed smoothies, these are the best foods to eat for a sore throat, according to a dietitian.
4 Best Foods to Eat for a Sore Throat, Says Dietitian
If you’re suffering from a sore throat, you may be wondering what foods you should eat to help ease the discomfort. According to dietitian and nutritionist, Karen Ansel, MS, RDN, there are certain foods that can help soothe a sore throat and provide relief.
1. Warm Tea
A warm cup of tea can help soothe a sore throat and provide relief. Ansel recommends drinking herbal teas such as chamomile, ginger, or licorice root tea. These teas are naturally caffeine-free and can help reduce inflammation and provide a soothing sensation.
2. Honey
Honey is a natural remedy for sore throats. Ansel recommends adding a teaspoon of honey to your tea or warm water for added relief. Honey has antibacterial and anti-inflammatory properties that can help reduce swelling and provide relief.
3. Soup
Soup is a great way to get in some extra fluids and nutrients when you’re feeling under the weather. Ansel recommends soups that are made with broth, such as chicken noodle soup, as they can help soothe a sore throat. Additionally, soups that are made with vegetables, such as minestrone, can provide extra vitamins and minerals.
4. Yogurt
Yogurt is a great source of probiotics, which can help reduce inflammation and provide relief from a sore throat. Ansel recommends opting for plain, unsweetened yogurt as it is lower in sugar and can help reduce inflammation. Additionally, adding some fresh fruit to your yogurt can provide extra vitamins and minerals.
Whether you got it from a cold, allergies, or yelling too much, a sore throat is a pain (no pun intended). The scratchiness, the aches when you swallow, and the effort it takes to speak are enough to be bothersome. The worst part? It can prevent you from eating or drinking, which is something you need to do when you’re sick to help you heal from the virus, bacteria, or allergies that you’re suffering from.
When it comes to finding foods that are soothing for your throat, you want to make sure these foods aren’t irritating, either. We spoke with medical board expert Lisa Young, Ph.D., RDN, and author of Finally Full, Finally Slim and The Portion Teller Plan to give some insight on the best foods to eat when you have a sore throat. For more, check out 15 Worst Foods to Eat When You’re Sick.
“Foods that have a soft texture and are easy to swallow are the best bets,” says Young. “They can also limit irritation to your throat.”
Oatmeal not only is a soft substance, but it provides lots of nutrients so you will remain healthy while you’re healing. This includes reducing inflammation and increasing energy (so you’re not stuck lying on the couch all day). It can also help lower cholesterol and makes for a great source of fiber.
Sign up for our newsletter!
Yogurt is also another soft-textured food that’s easy to swallow when you’re dealing with a sore throat. It’s also packed with nutrients to help keep your body healthy while it’s dealing with whatever is causing your sore throat.
“Yogurt contains calcium and protein,” says Young.
Yogurt also contains probiotics which can help support the immune system. These probiotics are known to help balance the gut microbiome and can help prevent the growth of harmful bacteria.
A study published in the Korean Journal of Family Medicine even states that probiotics can help prevent the growth of harmful bacteria, potentially helping to prevent colds.
“Warm foods can also help soothe your throat,” says Young. “Chicken broth is a perfect food to help with this and it can help reduce the irritation.”
Young says that chicken broth is also very hydrating. This is because it contains fairly high amounts of sodium, making it a natural way to help replenish the body’s electrolytes. This is great if your sore throat is tired with the flu, cold, or anything causing your body to lose a lot of natural water and electrolytes.
Did you ever have to get your tonsils out as a kid, and the doctor would get you excited about the procedure by telling you that you could eat ice pops for breakfast, lunch, and dinner? If this was the case for you, then you can guess ice pops are good for sore throats.
“Popsicles/ice pops are also a good option as they are hydrating and very soothing to the throat,” says Young.
According to Medical News Today, ice pops help lower the temperature of the nerve endings in the throat. This helps to reduce the pain signals. Ice pops also activate the transient receptor, Melastatin 8, resulting in pain relief.
Kayla Garritano