Best Foods for a Sore Throat

Best Foods for a Sore Throat

15 April 2024

It’s sweater season folks! Yup, it’s just about time for hot chocolate, comfort food and cozy indoor fires, but on the flip side, if it feels like a million pinpricks are attacking your throat, you’ve caught pharyngitis.

Pharyngitis is an inflammation of the pharynx (the back of your throat between your tonsils and voice box). The common cause of a sore throat is a viral infection. The virus and your immune response to the virus cause the lining of your throat to become inflamed. A sore throat can make swallowing painful and difficult. But even so, the body still needs nutrients to help it heal.

The old adage, “feed a cold” is excellent advice for a sore throat. The right nourishment is vital. And yes, ice cream is on the list! But there’s more.

There are plenty of foods in your fridge and pantry that will help to soothe a sore throat. The good news is that even just grazing casually could pack the nutrients needed to combat the infection. The best foods for a sore throat are soft and easy to swallow.

We made a list of the favorites:

  • Ice cream. Fact is cold foods provide pain relief. There’s a widely believed myth that dairy products, like ice cream and milk, make cold symptoms worse by increasing phlegm. However, while milk may make your mucus thicker, it definitely won’t increase mucus production. And if a few spoonsful of ice cream are what you need to make it through, then more power to you! Just keep an eye out for the sugar content.
  • This cool, soft texture is easy to swallow, is a good source of carbohydrates, protein, and healthy fats. Most importantly, yogurt contains probiotic bacteria – the beneficial germs that support immune function.
  • Just keep an eye on the sugar content.
  • If your appetite is poor, a smoothy or two per day can help you meet overall nutrient needs while soothing your throat.
  • Oatmeal contains a treasure trove of nutrients such as magnesium, zinc, and antioxidants which helps to rid the body of waste and infection.
  • This yummy treat has been found to have antimicrobial and anti-inflammatory properties that help to clear infection and soothe pain. Add to your oatmeal or tea. Delicious!
  • Scrambled eggs are easy palatable and contain zinc, iron, selenium, as well as vitamins D and B12 to ward off infection.
  • Mashed sweet potato. Research found that root vegetables, mainly the purple ones, have anti inflammatory properties as well as immune supporting nutrients such as vitamins A and C.
  • This gnarly looking root is packed with analgesic and anti-inflammatory properties that calm irritation. Add a spoonful of chopped ginger to your tea, smoothies or fruit popsicles.
  • Chicken soup. This won’t just replenish lost water, but the salt will help your body retain the fluid inside the tissue.
  • Chamomile tea. In addition to the anti-inflammatory compounds, chamomile can help you fall asleep which is vital when fighting off bacteria and viruses.

If your sore throat persists for more than a week, it’s best to see your doctor.


DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.

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