What Should I Eat If I Have a Sore Throat and Runny Nose?

December 14, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), adults experience an average of two to three colds per year, often accompanied by a sore throat and runny nose. Knowing the right foods and drinks to consume can provide significant relief and help your body recover more quickly.

Quick Summary

This guide provides a comprehensive list of soothing foods and drinks for a sore throat and runny nose, detailing their benefits and explaining which items to avoid for a faster recovery. Practical tips for staying hydrated and bolstering your immune system are included.

Key Points

Stay Hydrated: Drink plenty of warm broths, herbal teas, and water to thin mucus and prevent dehydration.
Choose Soft Foods: Opt for easy-to-swallow items like mashed potatoes, oatmeal, and yogurt to avoid irritating your throat further.
Soothe with Honey: Add honey to warm beverages to coat the throat and help calm a cough (safe for those over 12 months).
Incorporate Immune Boosters: Include garlic and ginger in your meals for their antiviral and anti-inflammatory properties.
Avoid Irritating Foods: Steer clear of hard, crunchy, spicy, or highly acidic foods that can worsen throat pain.
Moderate Dairy Intake: If dairy thickens your mucus, consider alternatives. Otherwise, yogurt can be a soothing and probiotic-rich option.
Limit Sugar and Caffeine: Excess sugar can suppress the immune system, while caffeine can cause dehydration. Reduce or avoid these when sick.

Soothing Foods for a Sore Throat

When your throat is inflamed and swallowing is painful, the right foods can make a big difference. Opt for soft, easy-to-swallow items that won't cause further irritation. Warm foods can also be comforting and help with congestion.

Warm and Comforting Options

Broths and Soups: A classic for a reason, warm broths and soups (like chicken noodle) help keep you hydrated and can provide temporary relief from congestion due to the steam. The amino acid cysteine in chicken can also help break up mucus.
Herbal Teas: Chamomile, ginger, and peppermint teas are excellent choices. They offer warmth and contain anti-inflammatory properties. Adding a spoonful of honey can further soothe a scratchy throat and suppress coughs (for adults and children over 12 months).
Oatmeal: A bowl of warm, soft oatmeal is easy to digest and provides essential vitamins and minerals like zinc, copper, and iron, all vital for immune function. Avoid adding crunchy toppings that might irritate your throat.
Mashed Potatoes or Sweet Potatoes: Soft and nourishing, mashed potatoes are easy to eat and provide calories when your appetite is low.

Cool and Calming Choices

Smoothies: A smoothie made with soft fruits like bananas, avocados, and berries can be a great way to pack in nutrients. The cold temperature can also numb the throat and provide temporary pain relief. Use a non-dairy liquid base if dairy worsens your congestion.
Yogurt: The cool, soft texture of yogurt can feel good on a sore throat. Probiotic-rich yogurt can also support your gut health and, in turn, your immune system. Choose a plain, low-sugar variety to avoid unnecessary inflammation.
Ice Pops: Homemade ice pops made from 100% fruit juice can help numb your throat and keep you hydrated. Be mindful of added sugars and avoid acidic juices like orange or grapefruit.

Congestion-Clearing Foods for a Runny Nose

To combat a runny nose and sinus congestion, focus on foods and ingredients that have natural decongestant and anti-inflammatory properties.

Spicy Foods

Capsaicin, the compound found in chili peppers, can help clear sinus passages and reduce congestion. If your stomach can handle it, adding a bit of spice to your soup can provide a temporary, yet effective, decongestant effect.

Garlic

Garlic has been used for centuries for its antiviral and antibacterial properties. Adding fresh, minced garlic to soups, broths, or other dishes can provide a boost to your immune system. Some people also benefit from fermented honey garlic.

Ginger

Known for its anti-inflammatory effects, ginger can help soothe an inflamed respiratory system. Add fresh ginger slices to hot tea or incorporate it into broths and sauces.

What to Avoid When You're Sick

Certain foods can exacerbate your symptoms, increase inflammation, or lead to dehydration. Avoiding them can help speed up your recovery.

Comparison of Foods to Eat vs. Avoid


Feature	Foods to Eat	Foods to Avoid
Texture	Soft, smooth, and easy to swallow (soups, mashed foods, smoothies).	Hard, crunchy, or scratchy (crackers, chips, toast).
Temperature	Warm (but not too hot) liquids and soft foods; cool and cold items can also be soothing.	Extremely hot foods and drinks, which can further irritate an inflamed throat.
Acidity	Low-acid fruits like bananas, melons, and peaches.	High-acid fruits like oranges, lemons, and tomatoes.
Spices	Mild herbs and spices (ginger, turmeric) with potential benefits.	Very spicy or hot seasonings, which can increase inflammation.
Hydration	Water, broths, herbal teas, and electrolyte drinks.	Alcohol and caffeinated beverages, which are dehydrating.
Dairy	Unsweetened yogurt, or non-dairy alternatives if mucus production is an issue.	Dairy products like milk or cheese, which may thicken mucus for some people.
Added Sugar	Small amounts of honey in tea.	Desserts, candy, and sugary drinks, which can suppress the immune system.

The Role of Proper Hydration

Staying hydrated is one of the most critical steps in managing both a sore throat and a runny nose. Fluids help to thin mucus, making it easier to clear, and also prevent dehydration, especially if you have a fever. Water, herbal tea, and broth are all excellent choices. For more on the role of hydration in recovery, see this detailed resource on what to eat and drink when sick: What to Eat and Drink When You Have a Cold.

Conclusion

When a sore throat and runny nose strike, focusing on nourishing, easy-to-eat foods and staying well-hydrated are your best strategies for recovery. Warm liquids like broth and herbal tea can soothe your throat and ease congestion, while soft, nutrient-rich foods such as oatmeal, bananas, and yogurt support your immune system. Simultaneously, avoiding hard, spicy, or acidic foods, as well as dehydrating beverages, will prevent further irritation and allow your body to heal more efficiently. Prioritizing rest and proper nutrition ensures a faster return to feeling your best.

Frequently Asked Questions

For some people, dairy products like milk or cheese can make mucus feel thicker and harder to swallow. If you notice this effect, it's best to switch to non-dairy alternatives like almond milk or probiotic-rich, dairy-free yogurt.

While oranges are high in vitamin C, their high acidity can sometimes irritate an already sensitive and inflamed throat. A less acidic, hydrating option like warm tea with honey or a smoothie with banana is often a better choice.

Yes, spicy foods containing capsaicin, such as chili peppers, can act as a natural decongestant and help clear sinus passages, providing temporary relief from a runny nose. However, avoid them if you have an upset stomach.

Water is always the best option for hydration. Warm broths and herbal teas with honey are also excellent choices that offer additional soothing benefits for your throat and congestion. Electrolyte drinks without excessive sugar can also be helpful.

Both can be beneficial. Warm, soothing options like broth and tea can help with congestion, while cold foods like smoothies, ice pops, or yogurt can temporarily numb the throat and reduce pain.

Yes, hard or crunchy foods like crackers, toast, and chips can be harsh on an inflamed throat, causing further irritation and pain. It is best to stick to soft foods until your throat feels better.

No, honey should not be given to children under 12 months old due to the risk of infant botulism. For adults and older children, it can be an effective and natural remedy.