A sore throat can result from viral or bacterial infections, exposure to environmental irritants, allergies, dry air, and excessive shouting for extended periods. The condition is easily curable, but when it strikes, it can make eating, talking, or swallowing painful and impact one’s daily life. However, there are several ways to alleviate the discomfort, and food plays a major role in recovery. Here are some foods that worsen the condition and some that help heal a sore throat.

Foods to avoid for sore throat
Spicy foods
Spicy foods and seasonings, such as hot sauces and chili peppers, can irritate an already sensitive throat. They should be avoided until the soreness subsides.

Acidic fruits
Citrus fruits like oranges, lemons, limes, grapefruits, grapes, and pineapples are high in acidity, which can exacerbate throat pain. It’s best to avoid these fruits when dealing with a sore throat.

Hard and crunchy snacks
Foods like chips and crackers can be abrasive on a sore throat and may cause further irritation. One should instead opt for softer, more easily digestible options.

Fried and fatty foods
High-fat, fried foods can promote inflammation in the body, which may intensify the discomfort of a sore throat. Fatty foods are also known to suppress one’s immunity, and the body also finds it difficult to digest these foods easily, which can further slow down the healing process. So, it’s advisable to avoid these until the throat is feeling better.

Caffeinated beverages
Caffeinated drinks like coffee, some teas, or energy drinks can dehydrate the body, which is the last thing someone with a sore throat needs. These beverages should be consumed in moderation or avoided altogether.

Dairy products
Some people find dairy products like milk can increase mucus production, leading to throat congestion. If this is the case, it’s best to limit one’s dairy consumption when experiencing a sore throat.

Coarse foods
These foods may include anything dry and rough, from deep-fried foods coated with breading, granola, raw vegetables, or even dry toast. They are hard to swallow and can irritate the delicate lining of one’s esophagus. It’s best to avoid coarse foods until recovery or steam and moisten them, especially vegetables, before consuming them.

Foods to eat for sore throat
Broths and warm soups
Hot soups like butternut squash soup, garlic spinach soup, shrimp soup, Miso soup, and others can become a nourishing companion during sore throat. They can clear congestion, lower post-nasal drip, and speed up one’s recovery. Broths like chicken soup or vegetable broth are rich in essential nutrients and moisture, making them easy to swallow. They also contain amino acids that have mild anti-inflammatory effects, helping to reduce throat discomfort.

Cooked vegetables
When dealing with a sore throat, consuming cooked vegetables can provide comfort and nourishment. They contain essential nutrients and moisture that reduce irritation and discomfort. Some of the options to try are steamed carrots, mashed sweet potatoes, cauliflower puree, and soft-boiled spinach.

Turmeric tea
A warm cup of turmeric tea, often combined with honey and ginger, offers anti-inflammatory relief for sore throats. Its natural healing properties provide comfort and aid in reducing inflammation.

Chamomile tea
Renowned for its calming and anti-inflammatory qualities, this herbal infusion relaxes throat muscles and reduces irritation. Its mild, warm flavor brings comfort and relief during a sore throat.

Honey
Honey is traditionally known for its soothing qualities. Its anti-inflammatory and antimicrobial properties make it an excellent choice for alleviating sore throats. Mixing a spoonful of honey into a warm cup of herbal tea can provide instant comfort. One should avoid mixing honey with hot water since it can destroy its essential properties.

Ginger tea
A cup of boiling water induced with raw ginger can work wonders in reducing throat irritation and inflammation. The anti-inflammatory, antimicrobial, and antioxidant properties of ginger help soothe irritated tissues, providing relief to the affected individual.

Soft, cooked oatmeal
Oatmeal is a soft, easy-to-swallow option that offers both comfort and nutrition. Cooked oatmeal is gentle on the throat, making it a great choice for those with sore throats. For added benefit, one can top it with a spoonful of honey for its soothing properties and some mashed bananas, which are rich in vitamins and provide an extra layer of comfort.

Smoothies
Nutrient-rich fruit smoothies can be a palatable way to stay hydrated while supporting the healing process. Blending fruits like bananas or mangoes with plant-based milk gives this hearty meal a soothing texture while ensuring one gets the essential vitamins and minerals for recovery.