Can I Eat Soup With a Sore Throat? Best Soothing Soups and What to Avoid

December 16, 2025 •

4 min read

According to a systematic review published in The Conversation, consuming soup has been shown to potentially soothe symptoms and support recovery from colds and flu. The good news is, yes, you can eat soup with a sore throat, and for many people, it is a key part of feeling better.

Quick Summary

Soup is an excellent choice for a sore throat, providing hydration and easy-to-swallow nutrition. Warm broths can soothe inflammation, loosen mucus, and deliver vitamins and minerals needed for recovery. Knowing which types of soup to choose and which ingredients to avoid can maximize comfort and healing.

Key Points

Soothes and Hydrates: Warm, soft soups help soothe a raw throat and provide essential hydration to combat dryness and inflammation.
Nutrient-Rich Fuel: Many soups contain vitamins, minerals, and protein that nourish the body, aiding in a faster recovery.
Avoid Irritating Ingredients: Steer clear of acidic, spicy, and crunchy ingredients that can worsen throat pain.
Top Soothing Soups: Opt for clear broths, miso soup, or creamy vegetable soups, and add ingredients like ginger and honey for extra relief.
Homemade is Best: Making soup from scratch gives you control over sodium levels and allows for the inclusion of fresh, immune-boosting ingredients.
Pair with Soft Foods: Supplement your soup intake with other easy-to-swallow foods like yogurt, smoothies, and mashed potatoes.

The Soothing Power of Soup for a Sore Throat

When your throat is raw and swallowing is a chore, a warm bowl of soup can be a lifeline. The comforting warmth and soft texture make it one of the most popular and effective home remedies for a sore throat. But beyond just comfort, soup offers several therapeutic benefits that aid in your recovery. The warm liquids help loosen mucus and hydrate your body, which is essential when you're fighting an illness. Staying hydrated helps keep the throat lubricated, easing the pain and discomfort associated with swallowing. Many traditional soup recipes, especially chicken soup, contain ingredients with anti-inflammatory properties that can help reduce cold symptoms.

Which Soups Are Best for a Sore Throat?

Choosing the right soup can make a big difference in how your throat feels. The best options are those that are low in acidity, not too spicy, and have a smooth or soft texture. Here are some of the top choices:

Chicken Soup: A classic for a reason. The broth helps with hydration, while the chicken provides protein for energy. The steam helps clear congestion, and studies suggest it may contain anti-inflammatory substances.
Miso Soup: A light, savory broth that is gentle on the throat. It can be made with soft tofu and green onions for extra nutrition without irritation.
Vegetable Broth: For a simple, hydrating option, a clear vegetable broth is perfect. It delivers vitamins and minerals without any heavy ingredients that might be hard to swallow.
Creamy Potato Soup: Mashed potatoes are often recommended for a sore throat, and a smooth, creamy potato soup is a perfect way to consume them. Just ensure it's not too hot and doesn't contain chunks.
Ginger and Honey Tisane: While not a traditional soup, a hot concoction of ginger and honey in warm water can be incredibly soothing. Ginger has anti-inflammatory properties, and honey acts as a natural antimicrobial agent.

A Comparison of Sore Throat Soups


Soup Type	Key Benefit	Potential Drawbacks	Recommended Ingredients
Chicken Noodle	Anti-inflammatory properties, hydration	Can be high in sodium if canned	Low-sodium broth, soft chicken, well-cooked noodles
Miso Soup	Light, savory, easy on the throat	Some brands can be high in sodium	Miso paste, soft tofu, scallions
Creamy Vegetable	Packed with nutrients, soft texture	Can be rich or heavy if dairy-based	Puréed squash, sweet potato, low-fat milk
Ginger Broth	Anti-inflammatory, soothing	Can be spicy if too much ginger is used	Fresh ginger, a touch of honey, lemon zest
Tomato Soup	High in vitamin C	Highly acidic, can irritate the throat	Use low-acidity tomatoes or mix with cream to lessen acidity

What Ingredients to Avoid in Your Soup

While soup is generally safe, certain additions can irritate an inflamed throat. To ensure maximum comfort and healing, avoid these ingredients:

Spicy Seasonings: Chili powder, cayenne pepper, and hot sauce can aggravate the throat's lining, increasing pain.
Hard, Crunchy Bits: Crackers, raw vegetables, or dry toast might scratch your throat as you swallow. If you want crackers, soak them in the soup until they are soft.
High-Acidic Ingredients: Tomatoes are a common culprit. While fine for some, others with acid reflux may find that a tomato-based soup worsens their symptoms.

Hydration and Nutrition: More Than Just Soup

Eating and drinking when you're sick is about more than just managing symptoms; it's about providing your body with the fuel it needs to fight infection. Alongside soup, consider other soft, nutrient-dense foods and liquids:

Smoothies: A blend of fruit, yogurt, and a scoop of protein powder can deliver a full meal's worth of nutrients in an easy-to-swallow form.
Mashed Potatoes: Plain mashed potatoes are soft, filling, and packed with nutrients. Avoid overly salty or cheesy versions.
Yogurt and Probiotics: The cool, soft texture of yogurt is soothing, and the probiotics can help support your immune system.
Herbal Tea: Warm, caffeine-free teas with a spoonful of honey can offer additional relief. Chamomile and ginger tea are excellent choices.

Homemade vs. Canned Soups

While canned soups are convenient, making your own at home has significant advantages. Homemade soups allow you to control the sodium content and add specific immune-boosting ingredients like garlic, fresh ginger, and turmeric. However, if you choose a canned option, look for low-sodium varieties and add your own fresh ingredients to enhance its nutritional value.

Conclusion: The Comforting Remedy

In short, eating soup with a sore throat is not only acceptable but highly recommended. By opting for warm, non-acidic, and soft-textured soups, you can soothe your throat, stay hydrated, and provide your body with the nutrients it needs to recover. Avoid overly hot, spicy, or crunchy ingredients to prevent further irritation. Paired with plenty of rest and other soft foods, soup remains a timeless, comforting remedy for feeling under the weather.

Frequently Asked Questions

Yes, chicken soup is particularly beneficial. The warm broth soothes the throat and the steam can help clear nasal congestion. The soup also provides nutrients and hydration, and some studies suggest it may have anti-inflammatory properties.

Both warm and cold liquids can provide relief. Warm liquids, like soup, can be soothing and help loosen mucus, while cold foods, like popsicles or ice cream, can numb the throat temporarily. You should choose whichever temperature feels best for your symptoms.

While spicy foods can help with congestion by loosening mucus, they can also irritate an already inflamed and sensitive throat. It is generally best to stick to mild, non-spicy soups when your throat is sore.

Canned soups are acceptable, but it is best to choose low-sodium options to avoid excessive salt intake. Adding fresh ingredients like garlic or ginger can boost its nutritional value and flavor.

For some, dairy products can make mucus feel thicker and harder to swallow. If you find this is the case for you, you may want to avoid creamy soups and stick to broth-based options until your throat pain subsides.

Hard or crunchy foods like crackers, nuts, and pretzels can scratch an inflamed throat and cause more irritation. If you want to add them, let them soak in the broth until they are very soft.

Besides soup, good options include yogurt, eggs, mashed potatoes, bananas, and smoothies. These are all soft, easy to swallow, and provide essential nutrients to help you recover.