What is the best food to cure a sore throat? Your Guide to Relief

January 8, 2026 •

4 min read

According to a 2018 review in the scientific journal Molecules, honey exhibits potent anti-inflammatory and antimicrobial properties. This supports the long-standing use of honey as a go-to home remedy, but what is the best food to cure a sore throat when seeking a full meal?

Quick Summary

This guide explores effective dietary choices and provides soothing recipes to aid recovery from a sore throat. It covers foods that coat and heal, warm liquids for hydration and symptom relief, and items to avoid to prevent further irritation.

Key Points

Honey is an effective remedy: Mix a spoonful of honey with warm water or herbal tea to coat and soothe your throat, leveraging its antimicrobial and anti-inflammatory properties.
Warm liquids provide comfort: Chicken or vegetable broth, warm water with lemon, and herbal teas can reduce inflammation and help with congestion.
Cold foods offer numbing relief: Ice pops made from pureed fruit, yogurt, and smoothies can reduce throat swelling and discomfort.
Opt for soft, non-acidic foods: Choose items like oatmeal, mashed sweet potatoes, and soft fruits (bananas, melons) that are gentle on irritated tissues.
Avoid irritating textures and spices: Steer clear of hard, crunchy, acidic, or spicy foods, as they can exacerbate throat pain.
Stay well-hydrated: Drinking plenty of fluids is essential for keeping your throat moist and aiding your body's recovery process.
Add ginger and turmeric for extra benefits: These spices have powerful anti-inflammatory effects that can help reduce throat swelling and pain.

Soothing Warm Foods and Liquids

When your throat is inflamed and swallowing is painful, warm foods and liquids can offer significant comfort. The warmth helps to soothe irritated tissues and can loosen mucus, providing temporary relief.

Soups and Broths

Chicken soup, in particular, is a classic remedy for a reason. Studies have suggested that it may possess anti-inflammatory properties that can help clear airways. The steam from warm soup also helps to open up congested nasal passages and increase mucus flow. Beyond the classic chicken variety, vegetable broths and creamy pumpkin or carrot soups are excellent, nutritious alternatives that are easy to swallow. A warm, miso-based broth with ginger and garlic can also provide both flavor and immune-boosting benefits.

Oatmeal and Porridge

Soft-textured grains like oatmeal, grits, or cream of wheat provide a warm, filling, and nutritious meal that is gentle on a sore throat. Oats contain anti-inflammatory vitamins and minerals like magnesium and zinc, which are crucial for immune function. Adding mashed banana or a swirl of honey can enhance the soothing effect and add more nutrients.

Cold Foods and Smoothies

Just as warmth can soothe, cold can also provide immediate, numbing relief by reducing swelling. These options can be particularly helpful if your throat is severely inflamed.

Ice Pops and Yogurt

All-fruit ice pops or frozen yogurt can be a delicious way to numb a sore throat and help with hydration. When choosing ice pops, look for options made with 100% fruit juice and no added sugars, which can irritate the throat. Yogurt is an excellent choice as it is cool, soft, and contains beneficial probiotics that support the immune system. For those sensitive to dairy, non-dairy yogurts from almond or coconut milk offer a great alternative.

Smoothies

Nutrient-packed smoothies are an ideal way to consume vitamins and minerals when a full meal is too difficult. Blend non-acidic fruits like bananas, melons, and peaches with spinach, a protein source like nut butter, and a liquid base such as almond milk or water. Adding a piece of fresh ginger can provide additional anti-inflammatory benefits.

Natural Remedies and Hydration

Beyond full meals, certain ingredients and beverages can help combat inflammation and irritation directly. Staying hydrated is one of the most critical aspects of managing a sore throat.

Honey and Herbal Tea

Honey is a proven remedy for sore throats and coughs, with antimicrobial, antioxidant, and anti-inflammatory properties. Add a spoonful of honey to a warm, non-caffeinated herbal tea like chamomile or peppermint for a doubly soothing effect. Chamomile tea can also aid in sleep, which is vital for recovery. Note: Never give honey to children under 1 year old due to the risk of botulism.

Ginger

Fresh ginger contains gingerol, a compound known for its anti-inflammatory and pain-relieving effects. Add freshly grated ginger to warm tea, smoothies, or mashed vegetables to leverage its powerful properties.

Foods and Drinks to Avoid

Just as certain foods can help, others can worsen throat irritation and delay recovery. It's best to steer clear of these until you feel better.

Irritating Textures

Avoid hard, crunchy, or scratchy foods like crackers, dry toast, nuts, and raw vegetables. These can scrape and further irritate a tender throat.

Acidic and Spicy Foods

Acidic fruits like oranges, lemons, and tomatoes, as well as spicy foods, can increase inflammation and cause a burning sensation. Stick to milder, non-acidic fruits instead.

Dehydrating and Hot Liquids

While warm liquids are good, very hot liquids can scald and cause more pain. Also, avoid caffeinated drinks and alcohol, as they can lead to dehydration and slow down the healing process.

Comparison of Soothing Foods


Food Item	Primary Benefit	Best For...	Notes
Honey	Antimicrobial, anti-inflammatory	Coating and soothing throat	Do not give to infants under 1 year.
Chicken Soup	Hydration, anti-inflammatory	Overall comfort and nourishment	Make low-sodium to avoid dehydration.
Mashed Potatoes	Soft texture, rich in nutrients	Filling and easy to swallow	Keep skins on for extra vitamins and fiber.
Yogurt (Probiotic)	Probiotics, cool temperature	Cooling the throat and aiding immunity	Check for added sugars; can make mucus thicker.
Ginger Tea	Anti-inflammatory	Reducing pain and swelling	Combine with honey for extra relief.
Ice Pops (All-Fruit)	Cooling effect, hydration	Quick, temporary relief	Choose low-sugar varieties for best results.

Conclusion: Fuel Your Recovery with Care

When your throat is sore, prioritizing easy-to-swallow, nutrient-dense foods is key to a faster recovery. Warm liquids like honey-infused tea and chicken broth can provide soothing comfort and hydration, while cold items like smoothies and yogurt can offer numbing relief. Just as importantly, avoiding irritating foods with rough textures, high acidity, and excessive spice is crucial to prevent further irritation. By making careful dietary choices, you can effectively manage symptoms, boost your immune system, and get back on your feet sooner.

For more information on natural remedies and health topics, check out the resources at Healthline.

Frequently Asked Questions

Yes, ice cream and other cold foods like popsicles can provide temporary relief for a sore throat by numbing the area and reducing inflammation. For some people, however, dairy can increase mucus, so it's important to monitor how it affects you. Non-dairy options are a safe alternative.

Herbal teas are best for a sore throat because they are non-caffeinated and often contain soothing properties. Chamomile, peppermint, and ginger teas are excellent choices. Adding honey can further enhance the soothing effect.

You should avoid hard, crunchy foods like nuts and crackers, as well as acidic foods like citrus fruits and tomatoes. Spicy foods and very hot beverages should also be avoided, as they can all increase throat irritation.

Honey is not safe for children under 1 year of age due to the risk of infant botulism, a serious form of food poisoning. For children over one, honey can be a safe and effective remedy.

Yes, chicken soup can be very beneficial. The warm broth provides hydration, and the steam can help clear congestion. The soup's anti-inflammatory properties and nutritious ingredients also support immune function.

Orange juice is highly acidic and can irritate an already inflamed throat. It is better to choose non-acidic fruit juices like apple or pomegranate juice, or simply stick to water and herbal tea for hydration.

Yes, bananas are an excellent choice. They have a soft, smooth texture that is easy to swallow and are low in acid, making them gentle on a sore throat. They also contain vitamins and minerals that support your recovery.