Is it better to drink soup or solid foods with a sore throat?

December 3, 2025 •

4 min read

According to the CDC, most sore throats are caused by viruses and resolve within a week. During this uncomfortable period, swallowing can be painful, which raises the question: Is it better to drink soup or solid foods with a sore throat?

Quick Summary

When a sore throat makes swallowing difficult, prioritizing soft, soothing liquids like soup and broth is often recommended over irritating solid foods. The right choices provide essential hydration and nutrients without aggravating the throat's inflamed tissues.

Key Points

Prioritize Soft Textures: Choose soft, smooth foods and liquids like soup, mashed potatoes, and yogurt to minimize irritation to your inflamed throat.
Stay Hydrated: Consuming warm broth, herbal tea, or water is crucial for keeping your throat moist and reducing inflammation.
Avoid Irritating Foods: Steer clear of hard, crunchy, acidic, or spicy foods, as these can worsen the pain and burning sensation.
Opt for Nutrient-Dense Options: When appetite is low, nutrient-rich foods like eggs, oatmeal, and smoothies provide essential energy for recovery.
Warm and Cold Can Soothe: Both warm liquids (like soup) and cold foods (like popsicles) can be comforting, so choose whichever feels best for you.
Don't Forget the Honey: Adding honey to warm tea or water can help coat the throat and reduce irritation (not for children under one year old).

A sore throat can make eating and drinking a dreaded activity. The swollen, irritated tissues in the back of your throat can feel scratchy and tender, making every swallow a source of discomfort. The choice between a warm bowl of soup and solid foods is a common dilemma, and while the answer isn't a one-size-fits-all solution, focusing on soft textures and proper hydration is key to finding relief.

Why Soup is Often Recommended

For centuries, soup has been a go-to remedy for illness, and for good reason. Its liquid nature makes it easy to swallow, reducing the friction and irritation that can be caused by more solid textures. The warmth of a broth can be incredibly soothing and help alleviate symptoms like sinus congestion by thinning mucus.

Warm broths also serve as a crucial source of hydration, which is vital when you're fighting off an illness. Dehydration can exacerbate a sore throat by drying out the tissues and making them more inflamed. Additionally, many soups, especially nutrient-dense varieties like chicken noodle, provide vitamins, minerals, and proteins that support the immune system and aid in recovery.

The Problem with Certain Solid Foods

While not all solid foods are off-limits, many should be avoided when dealing with a sore throat. The main culprits are those that are hard, crunchy, or have sharp edges that can scratch the delicate, inflamed lining of your throat.

Hard and Crunchy Items: Pretzels, toast, nuts, crackers, and raw vegetables can all cause pain and further irritation.
Spicy Foods: Hot sauces and spices can increase inflammation and trigger coughing, which will only make your throat feel worse.
Acidic Foods: Citrus fruits, tomatoes, and even coffee can be irritating due to their high acidity. This can worsen the burning sensation associated with a sore throat.

Choosing the Right Solid Foods

If you have an appetite for something more substantial than soup, there are plenty of solid options that are still gentle on your throat. The key is to choose foods that are soft, smooth, and easy to swallow.

Cooked, Soft Vegetables: Mashed potatoes, sweet potatoes, and well-cooked squash are excellent choices. They are nutrient-rich and comforting.
Soft Fruits: Bananas, ripe melons, and applesauce are easy to eat and provide healthy vitamins.
Eggs: Scrambled or poached eggs are soft, high in protein, and slide down smoothly.
Oatmeal: A warm bowl of oatmeal or other cooked cereals is soft and filling. For extra soothing power, add a spoonful of honey (for adults).
Yogurt and Smoothies: These cold and soft options can provide a numbing, soothing sensation. Yogurt also offers probiotics that can support your immune system.

Comparison Table: Soup vs. Solid Foods


Feature	Soup and Broth	Soothing Solid Foods	Irritating Solid Foods
Texture	Liquid, very soft	Soft, smooth, non-abrasive	Hard, crunchy, rough
Sensation	Warm or cool, soothing	Can be cold (smoothies, yogurt) or warm (oatmeal)	Can cause scratching or burning
Hydration	High hydration content	Moderate to high, depending on food	Low
Nutrients	Can be nutrient-dense (e.g., chicken soup)	Excellent source (e.g., eggs, mashed vegetables)	Often low in nutritional value
Swallowing	Easiest to swallow	Easy to swallow	Painful and difficult

Hydration and Nutrition: A Key Factor

The Importance of Fluids

Staying well-hydrated is critical when you have a sore throat. When your body fights an infection, it loses more fluids, and dehydration can worsen the pain and inflammation. In addition to soup and broth, other beneficial fluids include warm herbal teas (like chamomile or ginger), warm water with honey, and non-acidic fruit juices. Cold options like popsicles and ice chips can also provide temporary relief by numbing the area.

Nutrient-Dense Options

When your appetite is low, it's essential to make every bite count. While soup is a great start, combining it with other nutrient-rich soft foods helps ensure you get enough energy and vitamins to recover quickly. Smoothies, in particular, are excellent for packing in nutrients from bananas, spinach, and protein powder without taxing your throat. Incorporating ingredients known for their anti-inflammatory properties, such as ginger, turmeric, and garlic, can also be beneficial.

Conclusion: Making the Right Choice

Ultimately, the choice between soup and solid foods with a sore throat depends on the specific type of solid food. Warm soups and broths are consistently an excellent choice due to their soothing liquid nature and ability to provide hydration and nutrients. However, an array of other soft, non-irritating solid foods can also be consumed comfortably. The most important rule of thumb is to avoid anything hard, crunchy, acidic, or spicy that could further aggravate your already tender throat. By focusing on soothing, easy-to-swallow options and prioritizing hydration, you can manage your symptoms and help your body heal. For persistent or severe symptoms, consult a healthcare provider for a proper diagnosis and treatment plan, as this article serves as general guidance. The Mayo Clinic provides further information on general home remedies for a sore throat at their website.

Frequently Asked Questions

Warm soup and broth are excellent for a sore throat because their warmth can be soothing, the liquid is easy to swallow, and the steam can help clear sinus congestion.

Soft and smooth solid foods are best. Examples include mashed potatoes, oatmeal, scrambled eggs, yogurt, and well-cooked vegetables.

No, you don't have to avoid all solid foods. The key is to choose soft, non-abrasive options. You should avoid hard, crunchy, spicy, or acidic solid foods.

Yes, cold items like ice cream and popsicles can provide temporary relief by numbing the throat. However, some people find that dairy can increase mucus, so it's a matter of personal preference.

Avoid hard, crunchy items like chips and crackers, acidic foods like citrus fruits and tomatoes, and spicy dishes, which can all aggravate your throat.

Yes, staying hydrated is one of the most important things you can do. It keeps your throat moist, reduces inflammation, and helps your body fight the underlying infection.

Both hot and cold foods can be soothing. Warm options like tea or broth can comfort the throat, while cold foods like smoothies or ice cream can numb the pain. Listen to your body and choose what feels best.