Should I Drink Milk If My Throat Hurts?

January 2, 2026 •

4 min read

According to a 2019 review in the Archives of Disease in Childhood, the long-held belief that milk increases phlegm production lacks conclusive scientific evidence. However, the real question for many is whether they should drink milk if their throat hurts, and the answer isn't as simple as myth-busting suggests.

Quick Summary

The decision to drink milk for a sore throat depends on personal tolerance, as dairy can provide soothing relief for some but may cause a perception of thicker mucus for others. While scientific studies show no link between milk consumption and increased phlegm, the thick texture can be bothersome.

Key Points

Milk and Mucus Myth: Research shows that milk does not increase mucus production, but its creamy texture can create a temporary coating sensation in the mouth.
Personal Comfort is Key: The decision to drink milk for a sore throat depends on how it makes you feel. For some, it's soothing, while for others, the thick sensation is irritating.
Nutritional Value During Illness: Milk provides valuable nutrients like calcium and vitamin D, which are important when you may not feel like eating much else.
Alternative Soothing Options: If milk is not for you, try herbal tea with honey, warm broth, popsicles, or smoothies for relief.
Hydration is Essential: Regardless of your choice, staying well-hydrated with plenty of fluids is critical for recovery from a sore throat.
When to See a Doctor: Seek medical advice for severe or persistent sore throats, especially if accompanied by fever, as a bacterial infection like strep throat may require antibiotics.

The Milk and Mucus Myth: What the Science Says

For generations, people have been told to avoid dairy when sick with a cold or sore throat, based on the belief that it increases mucus production. However, modern scientific research has largely debunked this long-standing medical myth. Multiple controlled studies have found no statistically significant association between milk intake and increased nasal or respiratory secretions.

One randomized controlled trial involving adult volunteers with the common cold found no difference in nasal mucus production between those who consumed dairy and those who did not.
A subsequent double-blind study compared cow's milk with a soy beverage and found that subjects who believed milk causes mucus reported similar effects with both drinks, suggesting the sensation is tied to the beverage's creamy texture, not dairy content.
Experts suggest the sensation of thicker mucus is actually the result of milk fat mixing with saliva, creating a temporary coating in the mouth and throat that can be mistaken for increased phlegm.

Milk for a Sore Throat: Soothing vs. Irritating

So, if milk doesn't increase phlegm, is it a good choice for a sore throat? The answer depends entirely on your personal experience. For some, cold milk, yogurt, or ice cream can be incredibly soothing, offering a soft texture and much-needed calories when solid foods are painful to swallow. For others, the perceived 'coating' from dairy can be irritating and lead to more frequent throat-clearing, which can further aggravate the pain.

Potential Benefits of Milk for Sore Throats

Provides Nutrients: When you don't feel like eating, a glass of milk or a yogurt smoothie can provide essential calories, calcium, and vitamins to help your body fight infection.
Hydrates the Body: Staying hydrated is crucial when sick. Milk is a fluid that contributes to your daily intake, especially if you have a fever.
Offers a Soothing Temperature: Cool dairy products like ice cream or cold milk can offer temporary relief from throat inflammation and pain. Warm milk with honey can also be very comforting.

Potential Drawbacks and Considerations

The Coating Sensation: For individuals sensitive to the feeling of milk fat mixing with saliva, the resulting thick sensation can be unpleasant and feel like an increase in phlegm.
Lactose Intolerance: If you have undiagnosed lactose intolerance, consuming dairy can cause gastrointestinal issues and may be perceived as worsening congestion, though not directly related to mucus production.
Acid Reflux: Some people with acid reflux may find that dairy products, particularly those with higher fat content, can trigger or worsen their symptoms, which can in turn irritate the throat.

Comparison: Dairy vs. Non-Dairy Alternatives


Feature	Dairy Milk	Non-Dairy Alternatives (e.g., Almond, Soy)
Soothing Effect	Cool milk can soothe inflammation. Warm milk with honey is a classic remedy.	Can be equally soothing, especially when served warm.
Mucus Perception	May cause a temporary 'coating' sensation that some mistake for thicker mucus.	Generally thinner in texture and less likely to cause a coating sensation.
Nutritional Value	Excellent source of calcium, vitamin D, and protein.	Varies widely by product. Check labels for added nutrients like calcium and vitamins.
Lactose Intolerance	Avoid if lactose intolerant, as it can cause unpleasant side effects.	Excellent choice for those with lactose intolerance or a dairy allergy.
Digestion	Can be heavier on the stomach, which might be an issue when feeling ill.	Often lighter and easier to digest, depending on the ingredients.

When to Consider Avoiding Dairy

While there is no scientific reason to universally avoid milk for a sore throat, some situations warrant caution. If you have a known dairy allergy, you should always avoid dairy. Similarly, if you have diagnosed lactose intolerance, sticking to lactose-free options is advisable to prevent discomfort. For those who simply find the sensation of a creamy coating unpleasant, a non-dairy alternative or other soothing liquid might be preferable. Pay attention to how your body responds and choose the option that provides the most comfort.

Best Practices for Soothing a Sore Throat

Beyond the milk debate, several other remedies can provide effective relief. Staying hydrated is paramount to keeping your throat moist and reducing pain. Warm liquids like herbal tea with honey and lemon or warm broths are excellent choices. For a more immediate effect, cold treats like popsicles, frozen yogurt, or ice chips can help numb the area. Gargling with warm salt water can also help cleanse the throat and ease irritation. Ensure you get plenty of rest, and consider a humidifier to combat dry air that can further irritate your throat. For persistent or severe sore throats, especially if accompanied by a high fever, it is crucial to consult a healthcare provider.

Conclusion

Ultimately, the decision of whether to drink milk for a sore throat comes down to personal preference and how your body reacts. Scientific evidence does not support the long-held myth that milk increases mucus production. While some may find the creamy texture bothersome, others find cold or warm milk to be a soothing and nutritious option when dealing with throat pain. If you enjoy milk and don't experience discomfort, there's no medical reason to avoid it. Conversely, if you find it makes you feel worse, plenty of other hydrating and soft food alternatives are available. The most important thing is to listen to your body and choose what brings you the most comfort during your recovery.

Frequently Asked Questions

Yes, cold milk, ice cream, and other frozen dairy products can help numb the throat and provide temporary relief from pain and inflammation.

Warm milk with honey is a popular and effective home remedy. The warmth is soothing, and honey has antibacterial and anti-inflammatory properties that can help reduce irritation.

Milk does not actually increase mucus production. The creamy texture can create a sensation of thicker saliva and phlegm, but this is a perception, not an actual change in mucus volume.

If you are lactose intolerant, it is best to avoid cow's milk as it can cause digestive upset. Opt for non-dairy alternatives like almond, soy, or oat milk instead.

Good non-dairy options include warm tea with honey, warm broth, fruit and vegetable smoothies, or plant-based milks like almond or oat milk.

No, you don't need to avoid all dairy unless you are allergic or intolerant. Yogurt and creamy soups can also be very soothing and provide nutrients when your throat hurts.

The feeling of a coated throat is caused by the fat in milk interacting with saliva. This creates a temporary, creamy sensation that is often mistaken for increased phlegm.