What is good to eat when my throat hurts? Soothing Foods & Drinks

October 18, 2025 •

4 min read

According to the Cleveland Clinic, most sore throats are caused by viruses and will resolve on their own within a week. While you wait for symptoms to pass, knowing what is good to eat when my throat hurts can make a huge difference, turning mealtimes from a painful chore into a soothing ritual that aids your recovery.

Quick Summary

Eating soft, easy-to-swallow foods can help relieve the irritation of a sore throat. Opt for smooth textures, warm broths, or cold treats to provide comfort and essential nutrients while avoiding hard, spicy, or acidic items that can worsen the pain. Staying well-hydrated is also crucial for recovery.

Key Points

Eat Soft Foods: Choose foods with soft textures like mashed potatoes, yogurt, and scrambled eggs to minimize throat irritation during swallowing.
Stay Hydrated: Drink plenty of fluids like water, herbal teas, and broths to keep the throat moist and thin mucus, aiding recovery.
Use Warm or Cold Remedies: Find relief with either warm liquids (tea, broth) to soothe, or cold foods (popsicles, smoothies) to numb the pain.
Avoid Irritating Foods: Steer clear of hard, crunchy, spicy, or acidic foods and drinks that can scratch or inflame the sensitive throat tissue.
Incorporate Healing Ingredients: Add natural anti-inflammatory and antimicrobial ingredients like honey, ginger, and garlic to your diet for added benefits.
Monitor Dairy Intake: Some people experience thicker mucus from dairy, which can worsen irritation. Observe your body's reaction and switch to dairy-free alternatives if necessary.

The Science Behind Your Sore Throat

When you have a sore throat (pharyngitis), the tissue lining your throat becomes inflamed and swollen. This irritation is why talking and swallowing can be so painful. When you eat foods that are rough, hard, or acidic, they can scratch or further aggravate this sensitive tissue, prolonging your discomfort. The right dietary choices can minimize this irritation and help keep the area moist, which is crucial for healing. Hydrating drinks, warm liquids, and soft-textured foods are your best allies during this time.

Soothing Foods That Provide Relief

Opting for foods that are easy to swallow can be a major relief. The best choices are those with a liquid or mushy consistency that don't require much chewing. These foods not only provide comfort but also supply the necessary energy and nutrients your body needs to fight off infection.

Soft and Easy to Swallow

Mashed Potatoes or Sweet Potatoes: Creamy and soft, mashed potatoes are a classic comfort food that goes down easily. Mash with butter, a little milk, and salt for a nutritious and delicious side.
Scrambled or Poached Eggs: High in protein, eggs are a great source of sustenance that are incredibly soft when cooked properly. Scramble them with a little cheese for extra flavor.
Yogurt or Kefir: The cool temperature of yogurt can be very soothing. Probiotics found in some yogurts may also aid your immune system. For extra nutrients, blend it into a smoothie.
Oatmeal or Cream of Wheat: These warm, cooked cereals become soft and hydrating. Add a touch of honey (for adults) or a sliced banana to boost their soothing power.
Bananas: This non-acidic, soft fruit is easy to swallow and provides potassium and other nutrients without irritating your throat.
Cooked Vegetables: Soft-cooked vegetables like carrots, squash, or broccoli can be mashed or pureed into a velvety consistency, making them easy to consume.

The Power of Warm and Cold

Whether warm or cold items feel better is a matter of personal preference, so feel free to experiment.

Warm Broths and Soups: A warm (not hot!) bowl of chicken or vegetable broth can be incredibly comforting. The steam can help clear congestion, and the fluids keep you hydrated. Chicken soup, in particular, may help inhibit the migration of certain immune cells that contribute to inflammation.
Popsicles or Ice Chips: The cold can provide a numbing effect, temporarily reducing the pain and inflammation in your throat. Look for popsicles made from 100% fruit juice or freeze your own blended fruit for a healthier option.
Smoothies: A cold, nutrient-packed smoothie is an excellent way to get vitamins, minerals, and calories when solid food is difficult. Blend non-acidic fruits like bananas, melon, or avocado with yogurt or plant-based milk.

Hydration is Key to Recovery

When your throat is sore, staying hydrated is one of the most effective things you can do to aid recovery. Dehydration can dry out the throat tissues, worsening inflammation and pain. Drinking plenty of fluids keeps the area moist and helps thin mucus secretions.

Water: Plain water is the best choice for hydration. Sip it regularly throughout the day.
Herbal Teas: Warm herbal teas like chamomile, ginger, or peppermint can be very soothing. The steam can also help loosen mucus. Adding honey provides additional antimicrobial and anti-inflammatory benefits (not for children under one).
Low-Acid Juices: Juices like apple or grape juice are less acidic than orange or grapefruit juice, making them less irritating to a raw throat.

Comparison: Foods to Soothe vs. Foods to Avoid

Knowing what to steer clear of is just as important as knowing what to eat. This table provides a quick reference for making the right choices for your sore throat.


Foods to Eat (Soothing)	Foods to Avoid (Irritating)
Mashed potatoes, sweet potatoes	Hard, crunchy foods like nuts, crackers, pretzels, chips
Scrambled or poached eggs	Dry toast or hard, crusty bread
Yogurt, smoothies, kefir	Acidic fruits and juices (orange, grapefruit, tomato)
Warm (not hot) soups and broths	Spicy foods like chili, hot sauce, and pepper
Herbal teas with honey	Very hot foods and drinks
Popsicles, ice cream, Jell-O	Carbonated beverages
Cooked vegetables, bananas	Alcohol
Soft-cooked pasta	Rough, raw vegetables

Potential Irritants to Steer Clear Of

Hard and Crunchy Textures

Any food with a hard or rough texture, such as crackers, toast, or nuts, can physically scratch your inflamed throat as you swallow, causing increased pain. Even foods that might seem harmless, like dry cereal, can be abrasive.

Acidic and Spicy Foods

Foods and drinks with high acidity, including citrus fruits and juices, tomatoes, and vinegar-based dressings, can sting and irritate a raw throat. Similarly, spicy foods contain capsaicin, which can intensify the burning sensation in your throat, triggering coughing and discomfort.

Dairy Products

While dairy products like milk and ice cream can be soft and feel soothing, for some people they can increase mucus production. This can make the mucus feel thicker and harder to swallow, leading to more frequent throat clearing and further irritation. If this happens, opt for dairy-free alternatives like plant-based milks or sorbet.

Conclusion: Listening to Your Body

Making mindful food choices is an important part of managing the pain and discomfort of a sore throat. Focus on soft, smooth textures, prioritize hydration with water and herbal teas, and be aware of foods and drinks that could cause further irritation. While these strategies can offer significant relief, it’s also crucial to get plenty of rest to allow your body to heal. Remember, if your sore throat is severe, persistent, or accompanied by other serious symptoms like a high fever, it is important to consult a healthcare provider for proper diagnosis and treatment.

For more information on nutrition and healing, you can explore reputable health sites like the National Institutes of Health (NIH).

Frequently Asked Questions

Yes, ice cream can provide temporary relief for a sore throat. The cold temperature helps numb the painful area and reduces inflammation. However, some people find that dairy can increase mucus, so it's a good idea to monitor how you feel. For a potentially better option, try a fruit-based sorbet or a smoothie.

For most people, dairy does not worsen a sore throat. However, for some individuals, dairy can cause mucus to feel thicker and more difficult to swallow, which may lead to more throat clearing and irritation. Pay attention to your body's reaction and consider plant-based alternatives if you feel dairy is an issue.

It is best to avoid spicy foods when you have a sore throat. The compounds that make food spicy, like capsaicin, can further irritate inflamed throat tissue and intensify the burning sensation. While some believe it helps clear sinuses, the throat discomfort it causes is typically not worth the trade-off.

While packed with vitamin C, acidic citrus fruits and juices like oranges and lemons can sting and irritate a raw, inflamed throat. It's better to opt for less acidic fruits such as bananas, melons, and peaches, or dilute citrus juice heavily with water.

Yes, honey has long been used as a remedy for sore throats. It has natural antibacterial and anti-inflammatory properties and its thick texture coats the throat, providing soothing relief. It is particularly effective when mixed with warm water or herbal tea. Note: Do not give honey to infants under one year old due to the risk of botulism.

Both warm and cold drinks can be effective, and which is better is a matter of personal comfort. Warm liquids like tea or broth can help soothe the throat and loosen mucus. Cold liquids, such as ice water or popsicles, can numb the pain and reduce inflammation. Try both to see what works best for you.

You don't need to avoid all solid foods, but you should stick to soft, smooth-textured ones that are easy to swallow. Foods like mashed potatoes, yogurt, scrambled eggs, and well-cooked vegetables are good choices. Avoid hard, crunchy, or scratchy foods until your throat feels better.

Staying hydrated keeps your throat's mucus membranes moist, which helps reduce irritation and pain. It also thins mucus secretions, preventing congestion and promoting healing. If you have a fever with your sore throat, proper hydration is also vital to replenish lost fluids.