After throwing up, your throat burns because it was just exposed to stomach acid with a pH between 1.6 and 3, strong enough to damage the lining of your esophagus on contact. The good news is that a few simple steps can neutralize that acid, reduce pain, and help the tissue heal faster. Here’s what to do, roughly in order of priority.
Rinse the Acid Away First
The single most important thing you can do right away is get the residual acid off the tissues in your mouth and throat. The longer acid sits on the lining of your esophagus and throat, the worse the damage becomes. A digestive enzyme called pepsin rides up with stomach acid during vomiting, and in that pH range of 1.6 to 3, pepsin actively breaks down the soft tissue it contacts. So speed matters.
Mix half a teaspoon of baking soda into 8 ounces of warm water and gargle with it. Baking soda is alkaline, so it directly neutralizes the acid clinging to your throat and mouth. Swish it around your mouth as well, since stomach acid softens tooth enamel and rinsing helps protect your teeth. Don’t brush your teeth immediately after vomiting for the same reason; the softened enamel scratches off more easily. Wait at least 30 minutes.
If you don’t have baking soda on hand, even gargling with plain warm water helps wash acid away. The key is not to leave the acid sitting there.
Coat and Protect Your Throat
Once you’ve rinsed away the worst of the acid, the next goal is to coat the raw, irritated tissue so it’s protected while it heals. Honey is one of the best options here. It’s thick, it clings to tissue, and research on esophageal injuries has shown that honey significantly reduces the degree of mucosal damage when it coats irritated tissue. A spoonful of honey on its own, or stirred into warm (not hot) tea, creates a soothing barrier over the inflamed area.
Warm tea with honey and lemon works on two levels: the honey coats, and the warmth increases blood flow to the area, which supports healing. If warmth doesn’t feel good to you, go the opposite direction. Cold liquids, popsicles, and ice chips can numb throat pain effectively. Some people find alternating between warm and cold helpful.
Throat lozenges also stimulate saliva production, which is your body’s own natural acid neutralizer. Sucking on a lozenge keeps saliva flowing across the irritated tissue, gently washing it and buffering any remaining acidity.
Rehydrate Carefully
Vomiting dehydrates you, and dehydration makes throat irritation feel worse because your body produces less saliva. But gulping a large glass of water right after throwing up can trigger nausea again. Take small, frequent sips instead.
Good choices include water, broth, diluted sports drinks, herbal tea, or flat ginger ale. Avoid anything carbonated (the bubbles can irritate), anything acidic like orange juice or lemonade, and anything very hot. All of these will aggravate tissue that’s already chemically burned. Alcohol and coffee are also off the list since both can irritate the esophageal lining and increase acid production.
Eat Soft, Bland Foods When You’re Ready
You probably won’t feel like eating right away, and that’s fine. When you do feel ready, stick to soft, non-acidic foods that won’t scrape or sting your irritated throat. Good options include:
- Bananas, applesauce, and melon
- Broth-based soups
- Cooked or canned vegetables
- Cream of wheat or oatmeal
- Scrambled eggs or tofu
- Pudding, custard, or gelatin
- Mashed potatoes
Avoid spicy food, crunchy or rough-textured food (chips, crackers, raw vegetables), tomato-based dishes, and citrus fruits. These are all either acidic or mechanically abrasive, and your throat needs a break from both. Stick with this kind of bland diet for a day or two until the soreness fades.
Over-the-Counter Pain Relief
If your throat is still painful after rinsing, coating, and hydrating, a few over-the-counter options can help. Phenol-based throat sprays numb the tissue directly and provide quick, temporary relief. Acetaminophen can reduce pain without irritating your stomach the way ibuprofen or aspirin might. If you’re also dealing with heartburn or acid reflux alongside the sore throat, a standard antacid can help neutralize stomach acid that may still be creeping upward.
Avoid ibuprofen and aspirin if your stomach is still unsettled, since both can irritate the stomach lining and potentially make nausea worse.
Sleep Position Matters
After a vomiting episode, your stomach may still be producing excess acid, and lying flat lets that acid creep back up into your already-irritated throat. If you’re going to sleep or rest, elevate the head of your bed by 6 to 8 inches using blocks or a wedge pillow placed under the mattress. This uses gravity to keep stomach contents down where they belong.
Simply stacking extra pillows under your head doesn’t work as well. It bends your body at the waist, which can actually increase pressure on your stomach and push acid upward. A wedge that elevates your entire upper body is more effective. Sleeping on your left side also helps. The American Gastroenterological Association recommends this position because it reduces acid exposure in the esophagus. Sleeping on your right side, by contrast, is associated with more reflux episodes.
Signs of Something More Serious
A sore, raw throat after vomiting is normal and typically resolves within a day or two. But forceful or repeated vomiting can occasionally cause a tear in the lining of the esophagus, known as a Mallory-Weiss tear. Watch for blood in your vomit (it may look bright red or like dark coffee grounds), black or tarry stools, dizziness, or feeling faint. These are signs of internal bleeding that needs prompt medical attention. This complication is uncommon, but it’s worth knowing the warning signs, especially if you’ve been vomiting repeatedly.