Wednesday, August 19th 2026
A sore throat is a very annoying feeling, and we often try to do anything to relieve this discomfort.
An easy way to soothe the throat is to choose carefully the foods and drinks we consume, as some of them can bring relief, while others can make the irritation worse.
Sooth a sore throat with soft and nutritious foods, such as soups and warm and cold smoothies. Avoid crunchy and acidic foods that can irritate the throat to ease discomfort and aid recovery.
Foods and drinks to avoid when you have a sore throat
Some foods can make a sore throat worse. Avoid foods that are harsh, spicy, acidic or high in dairy products. These include:
Crunchy, dry and hard foods: Avoid them, as they are difficult and painful to swallow when you have a sore throat. Avoid foods like chips, dry cookies, pretzels, nuts, dry grains, and raw vegetables until the sore throat subsides.
Acidic fruits and juices: These can irritate the throat and make the burning sensation worse. Avoid fruits and juices such as grapes, grapefruit, pineapple and oranges. Tomato juice and sauce are also acidic.
Sour foods or pickles: Vinegar-based foods, such as pickles, salad dressings, and marinades, can increase throat inflammation.
Spicy condiments and sauces: Avoid chili sauces, hot sauces, chili peppers, and chili powder when you have a sore throat. These can add to a sore throat, so choose mild-tasting foods.
Coffee: Although drunk warm, caffeine can be irritating and its acidity can make a sore throat worse. Coffee can also cause dehydration, further drying and irritating the throat tissues.
Alcohol: Alcohol is acidic and causes dryness, potentially irritating the throat. Avoid alcoholic beverages such as beer, wine and sodas. Choose water and tea.
Should you avoid dairy products when you have a sore throat?
One study found that a dairy-free diet reduced participants’ self-reported levels of nasopharyngeal secretions. However, research shows that milk and milk products do not cause excess mucus production.
Milk products or any thick liquid may make your mucus feel thicker and harder to swallow, but they do not cause excess mucus production. If you have trouble swallowing milk or dairy products, limit them until your throat gets better.
What to eat and drink to relieve a sore throat?
Just as there are foods that can make a sore throat worse, there are also foods that can soothe your throat or at least make it less irritating. Generally, these include soft, warm or cold foods. Warm foods and drinks can help hydrate and lubricate the throat, while cold foods and drinks can reduce inflammation and somewhat numb the pain.
Try both warm and cold foods to find what brings you the most comfort and relief. You can try:
Soups and warm liquids: Warm liquids soothe an irritated and swollen throat. Soups, especially those made at home, provide nutritional value during recovery. Sodium can help soothe a sore throat, while warmth helps relieve blocked airways, reducing the runny nose and associated pain.
Frozen desserts: Popsicles and ice cream can soothe a sore throat. Choose ice cream sticks made with pureed fruit or 100% fruit juice, with no added sugars or artificial colors. If ice cream adds to your airway congestion, try sorbet or sorbet instead. Ready-to-eat foods are a convenient snack when you’re not feeling well.
Smoothie: A smoothie can be a complete meal when you’re not feeling well, as it can provide protein, healthy fats and nutrients. Smoothies are liquid, cooling and soothing for an irritated throat. You can mix in kale or spinach, water or plant-based milk, protein powder, frozen berries or bananas, and avocado or nut butter.
Yogurt: Like smoothies, yogurt is smooth and cool, so it can soothe your throat. The probiotics it contains can support the immune system and aid in recovery. If yogurt makes your mucus thicken or makes it hard to swallow, try a plant-based alternative.
Gelatin: Traditional gelatin or vegan alternatives are cooling, gentle, and soothing for a sore throat. You can find both boxed versions and ready-made products in grocery stores.
Tea: Warm, but not hot, tea can soothe a sore throat. Any type of tea can have a calming effect, especially green tea, peppermint tea, ginger tea, turmeric tea, and chamomile tea. Adding honey improves the taste and gives the tea natural antibacterial properties.
Cooked vegetables: Instead of raw vegetables, choose cooked vegetables, which are nutritious and easier to consume when you have a sore throat. Try foods that are especially soft after cooking, such as mashed potatoes, sweet potatoes, and pumpkin.
Soft fruits: Examples of soft, easy-to-swallow fruits are bananas, applesauce, ripe cantaloupe, and canned peaches or pears.
Eggs: Scrambled eggs and hard-boiled eggs are very good choices when you have a sore throat. They are prepared quickly and easily and are swallowed without much difficulty. You can also try hard-boiled eggs, which are even softer and a little more runny.
Bland and filling foods: Bland and filling foods such as mashed potatoes, oatmeal, cooked oatmeal, and pasta are good choices. These foods have a dual role: they keep you full when you may not feel like eating much, and at the same time, they soothe your throat when you swallow.
Source: prizrenpost
