Foods that help soothe a sore throat

Foods that help soothe a sore throat
When you have a sore throat, the cause is most often a viral infection . In fact, the attack of a virus causes the response of the immune system which, in turn, generates inflammation of the lining of the throat, which leads to pain .When in this situation it is difficult to swallow without feeling negative sensations in the area and this causes many people to eat less than usual. However, there are foods that can counteract a sore throat , thanks to their texture, specific properties or the presence of vitamins and minerals in them that help fight the infection.

Foods indicated to counteract a sore throat

  • Broth
  • Honey
  • Yogurt
  • Mashed potatoes
  • Egg
  • Oatmeal
  • Ginger
  • Fruit or vegetable smoothies
  • Ice creams
  • Melon
  • Apples


Sore throats are most often the result of inflammation and dehydration , so getting extra fluids into your body is essential. The broth, in addition to replenishing the lost water , thanks to the presence of salt given by vegetables or meat , helps the body to keep it inside the tissues.


Honey is an element widely used in medicine, since ancient times, thanks to its multiple beneficial actions. In particular, it would be effective against a wide variety of infections , from bacterial to viral, including those that cause the common cold , as well as some species of streptococci .

In case of a sore throat, therefore, eating a few tablespoons of honey a day or adding them to hot milk or tea is absolutely recommended, as long as you do not overdo it since in excessive doses, its high sugar content can hinder the immune system in carrying out its Work.


Yogurt is a good source of protein , carbohydrates and healthy fats . Plus, it’s packed with beneficial probiotics and germs that support immune function and prevent bacteria from overgrowing in the body.

In addition to that, the fresh and smooth texture of yogurt makes it an easy food to swallow when nothing else soothes and therefore perfect for a sore throat.

Mashed potatoes

This food is particularly comforting when you are not feeling well but for its effect to be therapeutic it is necessary to leave the peel on the potatoes while you mash them, so as not to lose the magnesium , vitamin C and antioxidants of which it is rich, which they help the immune system to fortify itself.

But be careful not to eat the mashed potatoes too hot, as this could further irritate the throat.


Eggs are rich in minerals like zinc , iron and selenium , as well as vitamin D and B12 , which help fend off infections that cause sore throats.

Flakes or oatmeal

Oatmeal is rich in magnesium, zinc and antioxidants , which start the body’s detoxification processes, freeing it from waste and infections .


Ginger has also been used for some time to counter some ailments, given its recognized pain-relieving, antioxidant and anti-inflammatory properties and the ability to inhibit the growth of some harmful strains of bacteria.

Also excellent on its own, it is even more so when taken in pairs with honey, as demonstrated by a study published in the Nutrition Journal .

Fruit or vegetable smoothies

Fruit or vegetable smoothies are very suitable for combating sore throats because in addition to hydrating, they allow you to take in a few sips many elements that can help relieve pain and which, in solid form, can be more difficult to ingest.

Cabbage, celery , oranges are the most suitable ingredients because they are low in sugar and rich in antioxidants and vitamins C, the latter particularly valuable if the cause of a sore throat is a viral infection.

Thanks to the low sugar content and the massive presence of vitamin C, berries can also help strengthen the immune system and reduce inflammation and pain in the throat , according to a study by Harvard Health.


Cold foods like ice cream can be particularly good for soothing a sore throat and reducing inflammation. The important thing is not to overdo it with sugar which could then generate other health problems.


The melon is made up of 90% water and is rich in electrolytes and these characteristics already make it suitable to be eaten when you have a sore throat and dehydration is often lurking. Plus, it’s a fruit that’s low in sugar and high in vitamins C and A that support the immune system.


Apples are a food with a high anti-inflammatory power because they are rich in fiber , vitamin C and antioxidants that help reduce inflammation in the throat and speed up recovery by boosting the immune system.

If eating an apple sharpens the pain in your throat due to its texture , you can also grate the fruit and consume it in a thicker form.



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