Warm broth, honey, and soft cold foods like popsicles are among the best choices for a sore throat. The goal is to stay nourished and hydrated while avoiding anything that scratches, burns, or irritates already inflamed tissue. What you eat can either ease the pain or make it noticeably worse.
Honey for Pain and Cough Relief
Honey is one of the most effective pantry remedies for a sore throat. A systematic review published in BMJ Evidence-Based Medicine found that honey performed about as well as dextromethorphan (the active ingredient in most over-the-counter cough syrups) at reducing cough frequency and severity. It also outperformed diphenhydramine, an antihistamine commonly used in nighttime cold medicines. A spoonful of honey coats the throat, which is part of why it soothes on contact, but the benefits go beyond that coating effect. Honey has natural antimicrobial and anti-inflammatory properties that help calm irritated tissue.
You can take honey straight, stir it into warm water, or add it to tea. One important safety note: honey should never be given to children under 12 months old. The CDC warns it can cause infant botulism, a severe form of food poisoning, in babies whose digestive systems aren’t mature enough to handle the spores.
Warm Liquids and Broth
Staying hydrated is critical when your throat is sore, especially if you’re also fighting off a cold or flu. Warm liquids do double duty: they keep fluids coming in and they soothe inflamed tissue. Chicken broth and vegetable soup provide electrolytes and essential nutrients alongside that warmth, which matters when you may not feel like eating much else. The steam from hot liquids can also help loosen nasal congestion if you’re dealing with that too.
Warm water with honey and lemon, herbal teas, and diluted broths are all solid options. Just let them cool enough that they’re warm, not hot. Very hot liquids can actually irritate a sore throat further.
Cold Foods That Numb the Pain
If warm foods don’t appeal to you, cold works too, just through a different mechanism. Cold temperatures temporarily numb inflamed nerve endings in the throat, providing short-term pain relief similar to icing a swollen joint. Popsicles, frozen fruit bars, smoothies, and ice cream all work. The creamy texture of ice cream and yogurt makes them especially easy to swallow, and they provide calories when eating feels like a chore.
Some people alternate between warm and cold throughout the day depending on what feels best. There’s no rule that says you have to pick one approach.
Soft, Protein-Rich Foods for Recovery
Your body needs protein to fuel the immune response, but tough or dry foods can feel like sandpaper on a raw throat. The key is choosing soft textures and adding moisture. The U.S. Department of Veterans Affairs recommends these options for people dealing with throat pain:
- Eggs: scrambled or soft-boiled, avoiding dry or crunchy edges
- Yogurt: plain or flavored, but skip versions with granola or crunchy mix-ins
- Cottage cheese and soft melted cheeses
- Moist ground meats: meatloaf, meatballs, tender roasts, or moist hamburger patties
- Fish and tofu: salmon and soft tofu are gentle textures
- Chicken, egg, or tuna salad (without raw vegetables that add crunch)
- Cooked legumes: lentils, beans, and peas prepared until soft
If you’re losing weight because eating is too painful, protein shakes, milkshakes, or powdered breakfast drinks mixed with whole milk can help you get calories and protein in liquid form.
Fruits and Vegetables That Won’t Sting
Bananas are one of the best fruit options for a sore throat. They’re soft, easy to swallow, and provide vitamins B6 and C without the acidity that comes with citrus fruits. Mashed avocado, cooked sweet potatoes, and well-steamed vegetables are other good choices.
You might assume orange juice or grapefruit would help because of the vitamin C, but citric acid can sting inflamed tissue and make the pain worse. If you want vitamin C without the burn, bananas, cooked broccoli, and sweet potatoes are gentler sources.
Anti-Inflammatory Ingredients Worth Adding
Ginger and turmeric both contain compounds that reduce inflammation. Turmeric’s active compound reduces inflammatory markers in the body, and ginger has been used for centuries to ease throat irritation. A simple way to use both: steep fresh ginger slices in hot water, add a pinch of turmeric, and stir in honey once it cools to a comfortable drinking temperature.
Cinnamon is another option. It contains compounds that may lower several inflammatory markers in the body. A sprinkle in warm milk or oatmeal is an easy way to work it in. Black pepper enhances the absorption of turmeric’s active compounds, so combining the two in a warm drink or soup gives you more benefit from each.
A Simple Salt Water Gargle
This isn’t a food, but it pairs with everything above. Gargling with salt water reduces swelling and loosens mucus in the throat. The recommended ratio is 1/4 to 1/2 teaspoon of salt dissolved in 8 ounces of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat a few times a day. It won’t taste great, but the temporary relief is noticeable.
Foods to Avoid
Certain foods and drinks will make a sore throat feel significantly worse. The Cleveland Clinic specifically warns against spicy foods and very hot liquids, both of which can further irritate inflamed tissue. Beyond that, steer clear of:
- Crunchy or rough-textured foods: chips, crackers, dry toast, raw carrots, and granola can scrape the throat
- Acidic foods and drinks: citrus juice, tomato sauce, and vinegar-based dressings sting on contact
- Alcohol: it dehydrates you and irritates the lining of the throat
- Very hot beverages: let coffee, tea, and soup cool to a warm temperature before drinking
The general principle is simple: if it burns, scratches, or dries out your throat, skip it until you’re feeling better. Stick with soft, moist, lukewarm-to-cool foods, and your throat will thank you.