10 Foods That Help With Sore Throat

it is the season for runny noses, sore throats, and all those uncomfortable symptoms that accompany a cold, the flu, or another viral illness, thus knowing foods that help with sore throat is important.

To help prevent sore throat or ease the symptoms, consider stocking up on these foods that can provide relief for that irritated throat. Here are the top eight foods to ease a sore throat.


The Best Foods That Help With Sore Throat

The most effective foods for soothing a sore throat are those that are gentle on the throat and easy to swallow. These options are less likely to cause irritation as they go down your throat. Whenever feasible, go for nutrient-rich and soft foods.

Below are some of the best foods you can eat that can help ease sore throat:


1. Chicken soup

Foods That Help With Sore Throat
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Chicken soup

Your grandma had it right—chicken soup truly does aid in combating colds and infections.

Scientists have revealed that chicken soup plays a role in impeding the movement of neutrophils, those white blood cells responsible for guarding against infections, while the warmth of the fluids actually enhances the flow of nasal mucus.

Furthermore, the broth helps to keep you well-hydrated, and the salt supports your tissues in retaining fluids.

2. Honey

Foods That Help With Sore Throat
Image Source: News Medical

Honey is another ingredient that garners plenty of attention (pun intended) for its medicinal advantages. Research has demonstrated its effectiveness in fending off both bacterial and viral infections.


However, it’s wise to moderate your consumption, as the elevated sugar levels can hinder the immune system’s efficacy.

Additionally, it’s essential to refrain from giving honey to children under the age of one due to the risk of potential botulism.

3. Yogurt

Foods That Help With Sore Throat
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Yogurt stands as a fantastic source of protein, carbohydrates, and healthy fats. It’s brimming with probiotic bacteria that actively bolster the immune system.

Furthermore, its soothing, creamy texture makes it a perfect choice for nourishment when you’re under the weather.

4. Mashed Potatoes

Foods That Help With Sore Throat
Image Source: Martha Stewart
Mashed Potatoes

Opting for soft foods is a wise choice when you’re feeling under the weather, and mashed potatoes fit the bill perfectly.

The skin of the potato contains beneficial magnesium, vitamin C, and antioxidants, all of which support a robust immune system, so it’s best to leave it on when mashing.

Just remember to allow them to cool down before eating to prevent any additional irritation to your throat.

5. Eggs

Foods That Help With Sore Throat
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Eggs are rich in essential vitamins like D and B12, along with minerals such as zinc, iron, and selenium, all of which contribute to the fight against infections.

Scrambling them when you’re feeling unwell makes them more convenient to consume.

6. Oatmeal

Foods That Help With Sore Throat
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Oatmeal, high in fiber and packed with essential elements such as magnesium, zinc, and antioxidants, stands as an excellent choice to assist your body in eliminating toxins.

Its smooth, creamy consistency also makes it a comfortable option for consumption when dealing with a sore throat.

7. Ginger

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Originating in China, this root is highly effective in alleviating pain and inflammation, serving as an antioxidant that helps deter bacterial growth. Its anti-nausea properties have been extensively documented.

Research indicates that combining ginger with honey enhances the efficacy of each ingredient individually.

8. Jell-O

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Observing its wiggly, jiggly dance while you’re under the weather might just lead to a quicker recovery.

Although Jell-O doesn’t possess any particular medicinal attributes, and its sugar content could potentially dampen the immune system, its silky texture renders it a gentle and soothing option when your throat is feeling irritated.

9. Ice cream

Ice cream
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Ice cream

Cold foods like ice creams are known for their soothing effect on sore throats and their ability to alleviate inflammation.

However, it’s advisable to enjoy a single scoop, as excessive sugar intake can potentially impede the effectiveness of your immune system.


10. Smoothies

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Wholesome smoothies crafted from low-sugar and antioxidant-rich ingredients like berries, kale, or celery can provide comfort to your throat and give your immune system a welcome boost.

Enhance your recovery by including fruits like oranges or tangerines for an extra dose of Vitamin C.


In conclusion, when dealing with the discomfort of a sore throat, choosing the right foods can make a substantial difference in our recovery and overall comfort.

From the soothing qualities of chicken soup and oatmeal to the immune-boosting properties of honey and ginger, these foods have been trusted remedies for generations.

It’s important to strike a balance between indulgence and nutritional value, avoiding excessive sugar intake while still enjoying comforting treats like Jell-O and ice cream in moderation.