The Milk-Mucus Myth: Can milk help get rid of a sore throat?

October 8, 2025 •

4 min read

For centuries, many have believed that drinking milk when sick increases mucus production and worsens symptoms. This widespread perception, often passed down through generations, has led countless people to avoid dairy during a cold. This article explores the scientific evidence behind this belief to answer the question: Can milk help get rid of a sore throat?

Quick Summary

This article explores the myth surrounding milk and its effect on sore throats, detailing how milk can be soothing for many but may cause a feeling of thicker mucus in some. The text provides guidance on suitable dairy and non-dairy options.

Key Points

The Mucus Myth: Scientific studies have debunked the long-standing belief that milk increases mucus production, though it can cause a sensation of thicker saliva for some.
Soothing Effect: The creamy texture of milk, whether warm or cold, can temporarily coat and soothe an irritated throat.
Nutritional Support: Milk provides vital nutrients and calories, which are helpful for maintaining strength when reduced appetite from illness makes eating difficult.
Lactose Intolerance: Those who are lactose intolerant may feel more congested after consuming dairy, making alternatives a better choice.
Personal Preference is Key: If you find milk comforting and it doesn't worsen your symptoms, it is perfectly fine to drink.
Avoid Irritating Foods: To prevent further aggravation, steer clear of hard, crunchy, acidic, and spicy foods.

The idea that milk consumption increases mucus production in the respiratory tract is a persistent but scientifically unsupported myth. Studies conducted on the relationship between milk and mucus have found no significant difference in mucus production between people who consume milk and those who do not. So where does this widespread belief come from?

The Science Behind the Milk-Mucus Sensation

Instead of creating more mucus, milk interacts with saliva to create an emulsion in the mouth. This process can temporarily thicken the coating of saliva and mucus, leading to a lingering feeling of thicker phlegm in the mouth and throat. This sensory perception, rather than an actual increase in mucus volume, is likely the cause of the popular myth.

The Potential Benefits of Milk for a Sore Throat

While not a cure, milk can provide several benefits for a sore throat, especially when you are not feeling well and have a low appetite. It offers a gentle, non-acidic way to hydrate and receive nutrition.

Soothing Effect: The creamy texture of milk, whether warm or cold, can coat the throat and provide a temporary feeling of relief.
Nutritional Support: Milk and other dairy products supply essential nutrients like protein, calcium, and vitamins A and D, which support the immune system during illness.
Comfort and Hydration: Warm milk can be psychologically comforting and helps keep the throat moist, preventing further irritation.

Milk and Honey: A Classic Combination

Combining warm milk with honey is a time-honored remedy that enhances the soothing properties of both ingredients. Honey is a natural antimicrobial and anti-inflammatory agent that coats the throat, reducing irritation and coughs. It is important to note that honey should not be given to children under one year of age due to the risk of infant botulism.

When to Consider Avoiding Milk

While milk is generally fine for most people, some individuals should consider alternatives. The primary group to be cautious are those who are lactose intolerant. For these individuals, dairy can trigger digestive symptoms and may increase congestion, potentially aggravating sore throat symptoms.

Milk vs. Other Soothing Remedies for Sore Throats


Feature	Milk	Warm Tea with Honey	Saltwater Gargle
Soothing Effect	Coats and hydrates the throat, especially warm or cold.	The warm liquid and honey coat and soothe irritation.	Temporarily reduces swelling and inflammation by drawing water from tissues.
Primary Mechanism	Physical coating and hydration; nutritional support.	Honey's antimicrobial and anti-inflammatory properties, plus hydration.	Reduces inflammation and breaks down phlegm.
Potential Downsides	May cause a sensation of thicker mucus for some. Not suitable for lactose intolerant individuals.	Not recommended for children under one. Some teas can be acidic or caffeinated.	Can taste unpleasant. Not for young children due to choking/swallowing risk.
Nutritional Value	High in protein, calcium, and vitamins.	Depends on the ingredients added, but generally low in calories.	None.

Other Foods and Drinks to Combat a Sore Throat

Beyond milk, a diet rich in soft, nutrient-dense foods can support the immune system and provide comfort. Incorporating the following can aid in recovery:

Yogurt: Creamy yogurt, particularly with probiotics, can coat the throat and support immune function. Opt for plain, low-sugar varieties.
Soups and Broths: Warm broths are hydrating, easy to swallow, and provide nutrients. Chicken soup, in particular, may have mild anti-inflammatory effects.
Mashed Potatoes: A soft, comforting food that is easy to swallow and can be enriched with butter or gravy for extra calories.
Scrambled Eggs: A high-protein, soft food that is gentle on the throat.
Popsicles and Ice Chips: The cold can temporarily numb the pain and help with hydration.
Herbal Tea: Chamomile, ginger, and peppermint teas possess soothing and anti-inflammatory properties.

Foods and Drinks to Avoid

Just as certain foods can help, others can worsen throat irritation. It is best to avoid:

Hard and Crunchy Foods: Items like crackers, nuts, and chips can scratch and further irritate the throat lining.
Acidic Foods and Juices: Citrus fruits, tomatoes, and their juices can cause a burning sensation.
Spicy Foods: Hot sauces and peppers can increase inflammation and discomfort.
Carbonated and Alcoholic Drinks: Both can be dehydrating and irritating to the throat.
Very Hot Foods and Liquids: While warm is soothing, excessively hot items can cause pain.

Conclusion

While the myth that milk increases mucus production is not supported by scientific evidence, a sore throat is a personal experience. For most people, milk can be a soothing, hydrating, and nutritious option. It is a source of essential nutrients that can be especially beneficial when a low appetite makes eating difficult. If you find milk or dairy products create an unpleasant sensation of thickness in your throat, or if you are lactose intolerant, it is perfectly fine to choose non-dairy alternatives or other soothing remedies. Listening to your own body's response is the best guide. For more in-depth information on managing sore throat symptoms, the Mayo Clinic offers extensive resources.

Frequently Asked Questions

Both can be effective. Warm milk provides comforting warmth, while cold milk or frozen dairy can offer a numbing effect. Your personal preference is the best guide.

Non-dairy options like almond, oat, or soy milk can provide similar soothing hydration without the risk of discomfort for those with dairy sensitivities or lactose intolerance.

Yes, adding honey is a time-tested remedy. Honey has antimicrobial properties and can further coat and soothe the throat. However, do not give honey to children under one year old.

Yes, cold foods like ice cream and popsicles can temporarily numb the throat and provide relief, as long as you are not sensitive or allergic to dairy.

While studies show milk doesn't increase mucus volume, the mixing of milk and saliva can create a temporary sensation of a thicker coating in the throat. If this feeling is bothersome, switch to non-dairy fluids.

Unless you have a dairy allergy or intolerance that causes you discomfort, you do not need to avoid all dairy. Soft dairy products like yogurt can be beneficial due to their probiotics.

Try warm water with honey and lemon, herbal teas like chamomile or ginger, or nutrient-rich broths to stay hydrated and soothe your throat.