Try These Soothing Foods for Sore Throat

Updated on March 17th, 2020
foods for sore throat

It was a sunny bright day, and you were all prepared to set the stage on fire with your singing talent when all of a sudden, you discovered a strange itchy feeling in your throat. But before you have a meltdown, here’s a piece of good news for you.

You can still sing like a lark, thanks to a host of healthy, tasty, and delicious foods for sore throat. These foods are rich in nutrients and possess powerful antimicrobial and antioxidant properties. The consumption of such foods like honey, oats, ginger tea, etc. can repair the bruised vocal cords and heal the pain completely.

Sore throat is a common condition, and almost 80-90% of the reported cases point towards viral infection. If your throat is too painful, then start taking the foods for sore throat today to soothe the pain and disease right away.

Foods for Sore Throat

1. Ginger


The fresh root of ginger(1) is rich in potent anti-inflammatory compounds. It contains gingerol, which soothes the pain and inflammation of sore throats.

The antibacterial and antiviral properties of ginger inhibit microbial action in the throat.  If the mucus accumulation in the sore throat makes you feel nauseous, then ginger is the best remedy for you.

Grate an inch sized piece of fresh and raw ginger. Add the grated ginger to a cup of hot water and stir gently. Let it steep for about five minutes.

  1. Add two teaspoons of honey to the ginger tea and stir again.
  2. Drink the ginger tea twice or thrice daily for the treatment of sore throat.

You can also eat ginger and honey candies and add grated ginger to your favorite dishes to soothe the pain as well.

Drink ginger tea twice or thrice daily for the cure of sore throat, nausea, and sinus pain.

[Read: Ginger for a Sore throat]

2. Honey

Honey aids in curing the soreness of the throat by healing the inflammation. The inherent warmth of honey soothes the painful throat and inhibits the microbes that trigger infection.

Honey possesses potent antimicrobial properties, which are essential for the quick cure of throat infection and soreness. It can also cure coughing and sneezing, and its expectorant nature aids in the expulsion of excessive mucus from the chest and throat.

There are several ways to use honey for the soreness of the throat.  Here are a few ways of using honey for the treatment of throat pain and infection.

  • Add two or three tablespoons of honey to a cup of warm water and stir gently. Drink the lukewarm solution in every alternate hour throughout the day.
  • Gargle with the same solution for about thirty seconds every couple of hours to soothe the soreness.
  • Drink honey and ginger tea or eat two tablespoons of honey to make the throat pain go away. Honey is indeed one of the best foods for sore throat.

You can take three to four tablespoons of honey every day for the cure of sore throat.

[Read: Honey for Sore Throat]

3. Oatmeal with Mashed Bananas


Did you know that all that you need to do to cure the sore throat is to have a hearty breakfast? Are you wondering about how simple that sounds? The best and most fulfilling breakfast that you can have is a lip-smacking bowl of oatmeal with mashed bananas, topped with a generous dose of honey.

[Read: Lump in Your Throat? You Can Treat It!]

Oatmeal contains magnesium and antioxidants, which help to curb inflammation. It is rich in zinc, which promotes healing and develops the immune system.

Banana contains antioxidants and vitamin C, which work in unison to get rid of the pain and inflammation of the throat.

There is nothing more soothing than digging into a hot bowl of soft oatmeal and bananas if you are suffering from sore throat.

  1. Prepare a bowl of plain oatmeal.
  2. Mash two small and ripe bananas and add them to the oatmeal. Mix two tablespoons of honey and sprinkle the bowl with ginger and cinnamon for taste. Soak the oatmeal overnight in almond milk for increased health benefits.

A bowl of oatmeal with mashed bananas every day for a week is sufficient for the treatment of sore throat.

[Also Read: Natural Remedies to Treat Sore Throat]

4. Chamomile Tea with Lemon

One of the foods good for sore throat is chamomile tea with lemon juice. Chamomile tea contains anti-inflammatory compounds that fight against toxic free radicals and prevent and cure oxidative stress on the respiratory system.

Lemon juice has vitamin C that helps in building the body’s immune system. The acidic nature of lemon juice destroys the bacterial action in the throat and cures infection and pain.

You can either use chamomile tea bags or freshly dried chamomile flowers. Crush the dry flowers and add a tablespoon of the powder to a cup of hot water. Strain out the chamomile tea into a cup. Add a teaspoon of lemon extract to it. Drink the chamomile tea twice a day to soothe the soreness in the throat.

How much to use?

A couple of tea bags or two tablespoons of dried and crushed chamomile flowers makes for the best foods for sore throat.

[Read: Marshmallow Root Benefits]

5. Marshmallow

marshmallow root(Althaea Officinalis)

Try delicious marshmallows(2) for sore throat treatment at home. Marshmallows have a smooth gelatinous topping, which layers the sore throat with a glossy coating. The soft coating eases the pain and promotes quick riddance of the accumulated mucus.

[Read: 5 Excellent Dry Throat Remedies]

You can also drink freshly brewed marshmallow tea for the natural treatment of headache, cough, cold, and soreness of the throat.

Sweet marshmallows are soft foods for sore throat and inflammation. Buy a bag of marshmallows from the departmental store and eat two or three whenever your throat feels dry and irritated.

  1. Prepare marshmallow tea by brewing a teaspoon of crushed marshmallow root in a cup of hot water.
  2. Add honey to sweeten the taste. Drink the tea before going to bed at night to keep the soreness and coughing fits at bay.

Pop in a handful of sweet and soft marshmallows to heal the pain in the throat. A cup of marshmallow tea at night is also suitable for sound sleep at night.

[Read: Herbs for Sore Throat]

6. Yogurt

Yogurt is rich in carbohydrates, protein, and healthy fats. It contains probiotic bacteria that help to cure the infection. The consumption of yogurt helps in building body immunity, which is essential for fighting off germs and pathogens.

Have a bowl of plain yogurt at lunch. Sprinkle a dash of cinnamon powder and add a tablespoon of honey to it as well. A bowl of yogurt a day will keep the soreness away.

7. Chicken Soup

chicken soup drink

Chicken soup is healing food for sore throat. Even the sight of a steaming bowl of chicken soup with a chunk of chicken in it can make you feel better. Treat yourself to a big bowl of hot and seasoned chicken soup to soothe the soreness and induce healing of the throat.

Have chicken soup with bread for dinner to soothe the pain and heal the inflammation and infection of the vocal region. Chicken soup helps to provide relief to the strained vocal cords as well. Add loads of colorful vegetables like beans, carrots, papaya, potatoes, beetroot, etc. to the chicken soup to make it tastier and more nutritious.

You can cure sore throat by consuming a bowl of chicken soup every day before going to bed at night.

If your voice is often dashed by common cold and sore throat, then it is time to embrace the goodness of healthy foods for sore throat. Ditch the chemicals and pills and try the healing foods for sore throat instead of doing away with the soreness and pain. If your throat feels dry and painful, then eat the foods, some of which can heal the throat overnight. Don’t let a sore throat bring you down when all you need is to eat and drink the right foods to feel better.

[Read: Home Remedies for Sore Throat]


1. What Are the Effective Home Remedies for a Sore Throat?

Here are a few excellent home remedies for sore throat.

  1. Gargle with saltwater
  2. Drink warm herbal tea
  3. Swallow a few tablespoons of raw honey
  4. Drink a decoction of garlic, ginger, cloves, and black pepper.

2. Is Spicy Food Suitable for a Sore Throat?

Spicy food helps in soothing the pain in the sore throat. It also acts as an expectorant to get rid of germs and bacteria through the elimination of mucus. However, do not eat spicy food in excess as that can trigger acid reflux.

3. What Are the Benefits of Using Apple Cider Vinegar for a Sore Throat?

The benefits of apple cider vinegar for a sore throat include:

  • The acidic nature of apple cider vinegar is good for the inhibition of bacteria in the throat.
  • Gargling with diluted and lukewarm apple cider vinegar helps in getting rid of the excess mucus from the throat.
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