The Best Foods To Soothe A Sore Throat

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April 18, 2021

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Have you woken up one morning feeling as though your throat is on fire? It’s definitely not a nice feeling!

When your throat is really sore, you may not feel like eating. But just as your body needs the right foods to recover after a workout, certain foods can help to soothe and recover from a sore throat.

It is important to keep your energy levels up though, as your body needs lots of nutrients to repair itself when you’re sick. Here are some great foods that can help soothe a sore throat.

What to eat when you have a sore throat

These foods offer nutrients to help heal a sore throat, plus they are also soft and easy to swallow.

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A source of vitamin C and packed with antioxidants, try eating some pomegranate next time you have a sore throat. 

Pomegranate arils (seeds) also contain astringents, which are said to help reduce swelling in the throat. You can eat pomegranate by itself, add it as a topping on salads, crackers or toast! 


When you have a sore throat, eating can be really uncomfortable! A warm bowl of oatmeal is soft and much easier to eat when it is hard to swallow food. 

Oatmeal is packed full of nutrients like magnesium and zinc, high in fibre and a slow-burning source of carbohydrates, so it can help keep your energy up for hours. Oats are a source of antioxidants and also contain potassium, which can help to alleviate the soreness of your throat.  


Honey is an easy and tasty sore throat remedy. It has both antimicrobial and anti-inflammatory properties, which can help to relieve pain and to fight bacteria that could be making your sore throat worse. Honey can also help to suppress a tickly throat or cough.

Try adding some honey to a hot lemon water or ginger tea and see how you feel! Just be mindful to not go overboard, as honey is still very high in sugar.


When your throat is hurting and you want something quick and nutritious to eat, reach for a banana. Their soft texture makes them easy to swallow, plus they offer potassium, vitamin B6 and vitamin C, which can help fight off infections. 

You can also try making a smoothie with banana and honey for a drink that is extra soothing, easy to swallow and a good source of energy. 


Eggs are another great, soft option when a sore throat is making it hard to eat. Containing antioxidants plus Omega-3 fatty acids, eggs can help to reduce inflammation. They are also high in protein and a source of zinc, which helps keep your immune system happy.

Try making scrambled eggs or a mushroom omelette to keep your energy up and to soothe your throat. 

Well-cooked vegetables

Veggies are key for keeping your body nourished and your immune system strong. When you have a sore throat, crunchy sticks or carrot or celery might not be the most pleasant thing to eat. Roasting, steaming, boiling, mashing, or putting your veggies in a soup are all great ways to soften them up.

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Say goodbye to a sore throat

Next time you feel a sore throat coming on, try adding some of these foods to your meal plan. A sore throat can be very uncomfortable but these foods can make it easier to eat and keep your body fuelled.

If you aren’t feeling better in a few days, make sure to check in with your doctor for a check up and advice.

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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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