What Should I Eat When I Have a Sore Throat and Cough?

January 6, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), the average adult will have two to three colds per year, often accompanied by a sore throat and cough. Knowing what to eat when you have a sore throat and cough is crucial, as the right foods can soothe irritation, reduce inflammation, and support your immune system.

Quick Summary

Soft, hydrating foods and warm beverages are best for easing a sore throat and cough. Look for options with anti-inflammatory and immune-boosting properties while avoiding rough, acidic, or overly spicy items that can cause further irritation.

Key Points

Embrace Soft Foods: Prioritize soft, easy-to-swallow items like smoothies, yogurt, and mashed potatoes to avoid irritating your sore throat.
Stay Hydrated: Drink plenty of fluids, such as warm broths, herbal tea with honey, or coconut water, to keep your throat moist and help thin mucus.
Use Honey as a Remedy: A spoonful of honey can naturally coat the throat to soothe irritation and help suppress a cough. (Do not give to children under 1 year old).
Leverage Nutrient-Rich Options: Eat foods packed with immune-boosting nutrients like eggs (zinc, selenium), garlic (antiviral), and soft fruits (vitamins, antioxidants) to speed up recovery.
Avoid Irritating Items: Stay away from crunchy, spicy, acidic, or excessively hot foods and drinks that can exacerbate throat pain and inflammation.
Consider Cool Relief: Cold items like popsicles, frozen yogurt, or ice chips can offer temporary numbing relief for a painful throat.

Soothing Foods to Eat for a Sore Throat and Cough

When your throat is raw and swallowing feels painful, the right foods and drinks can make a world of difference. The best options are typically soft, easy-to-swallow, and packed with nutrients that help your body recover.

Warm and Comforting Choices

Chicken Soup: A classic for a reason. The warm broth helps hydrate you and thin mucus, while the savory liquid can soothe a painful throat. Some studies even suggest chicken soup can inhibit the movement of neutrophils, a type of white blood cell involved in inflammation, which may offer anti-inflammatory benefits.
Broths: If you're not up for solid food, a simple chicken or vegetable broth is an excellent choice. It provides essential fluids, and the salt can have a soothing effect similar to a saltwater gargle.
Herbal Teas: Warm (not hot) herbal teas, especially those with ginger, chamomile, or honey, can reduce inflammation and provide comfort. The steam can also help clear nasal congestion.
Oatmeal: A bowl of warm, cooked oatmeal is both gentle and nutritious. Its soft texture won't irritate your throat, and it provides complex carbohydrates for energy. Stir in some honey for extra antibacterial benefits.
Mashed Potatoes or Sweet Potatoes: These creamy, smooth vegetables are packed with nutrients like vitamin C, B vitamins, and potassium. They are easy to swallow and can provide much-needed energy when your appetite is low.

Cool and Numbing Options

Popsicles or Ice Pops: The cold temperature can provide a numbing sensation, temporarily dulling the pain of a sore throat. Look for options made with 100% fruit juice to maximize vitamins and minimize added sugar.
Smoothies: A nutrient-dense smoothie is an easy way to get vitamins, minerals, protein, and hydration, especially if swallowing is difficult. Use soft fruits like bananas and mangoes, a handful of spinach, and yogurt for probiotics.
Yogurt: The cool, soft texture of yogurt is soothing to an inflamed throat. Probiotic-rich yogurt can also help support your immune system, though some people find dairy thickens mucus.
Gelatin Desserts: Foods like Jell-O are soft, easy to swallow, and can provide a bit of energy when you're not feeling well.

Foods to Power Your Recovery

Bananas: A soft, low-acid fruit that is gentle on your throat. Bananas are a good source of potassium and vitamin B6, which your body needs for recovery.
Eggs: Scrambled or hard-boiled eggs are an excellent source of protein, along with vitamins D, B12, and essential minerals like zinc and selenium, all of which support immune function.
Garlic: Known for its antibacterial and antiviral properties, garlic can be added to your soup or broth for a flavor and immune-boosting kick.
Honey: Honey is a natural demulcent, meaning it coats the throat, which helps to soothe irritation and suppress coughing. Do not give honey to infants under 12 months due to the risk of botulism.

Comparison of Soothing Foods


Food Type	Primary Benefit for Sore Throat	Primary Benefit for Cough	Ease of Swallowing	Potential Drawback	Key Nutrients
Warm Broth/Soup	Soothing warmth, hydrates, provides electrolytes	Helps thin mucus and clear congestion	Very High	Can be too hot if not cooled properly	Sodium, fluids, electrolytes
Honey	Coats the throat, reduces irritation, anti-inflammatory	Natural cough suppressant, antimicrobial	Very High	Not for infants under 1 year, high in sugar	Antioxidants, antimicrobial compounds
Yogurt (probiotic)	Cools and coats the throat, adds probiotics	Minimal direct effect on cough	High	Some people report thicker mucus from dairy	Protein, calcium, probiotics
Smoothies	Provides cold comfort, delivers nutrition in liquid form	Minimal direct effect on cough	Very High	Can be high in sugar depending on ingredients	Vitamins, minerals, protein, fiber
Mashed Potatoes	Soft and gentle on the throat	Minimal direct effect on cough	High	Bland taste without additions, potential for irritation from spices	Potassium, Vitamin C, complex carbohydrates
Herbal Tea	Warm liquid soothes irritation, hydrates	Steam can help with congestion	Very High	May contain caffeine (check label)	Antioxidants, anti-inflammatory properties

Foods and Drinks to Avoid

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate throat inflammation and cause more discomfort.

Hard and Crunchy Foods: Anything with rough edges, like crackers, potato chips, and raw vegetables, can scrape an already inflamed throat.
Acidic Foods and Juices: Citrus fruits (oranges, lemons), tomatoes, and their juices are highly acidic and can sting or irritate a sore throat.
Spicy Foods: While some believe spicy foods help with congestion, the capsaicin in things like chili can worsen inflammation and pain in your throat.
Alcohol: Alcoholic beverages are dehydrating and can irritate the sensitive tissues in your throat.
Carbonated Drinks: The fizz in soda and other carbonated drinks can be abrasive and irritate the throat lining.
Excessively Hot Foods or Drinks: Very hot liquids or food can cause further irritation to inflamed throat tissues, so allow warm foods and drinks to cool down.

Hydration is Key

Staying hydrated is one of the most critical aspects of recovery when you have a sore throat and cough. It helps keep your throat moist, which eases pain, and can help thin mucus. Water is always a great choice, but you can also consider:

Coconut water
Low-acid juices, like apple juice
Warm herbal tea

Conclusion

When dealing with a sore throat and cough, your food choices matter. Focusing on soft, hydrating, and nutritious options like warm soups, herbal teas, and nutrient-packed smoothies can significantly ease discomfort and support your body's immune response. By avoiding foods that are crunchy, acidic, or excessively spicy, you can prevent further irritation and aid in a faster recovery. Listen to your body and choose foods that provide comfort and energy during your illness.

Frequently Asked Questions

Yes, moderate amounts of cold, soft ice cream can be very soothing for a sore throat by temporarily numbing the pain. For some, dairy can thicken mucus, so monitor how your body reacts.

It is best to avoid orange juice and other citrus fruits when you have a sore throat. Their high acidity can irritate the inflamed tissues and cause more pain.

Soft foods are less likely to cause irritation or scraping as they pass down your inflamed throat, making swallowing easier and more comfortable. They also require less energy to consume, which is beneficial when you are ill.

While some believe spicy foods help thin mucus, the capsaicin in them can increase throat inflammation and worsen discomfort. It's generally best to stick to bland foods while your throat is healing.

There is little scientific evidence that milk increases mucus production, but it can make existing mucus feel thicker for some people, leading to more throat clearing. A small cup of warm turmeric milk might be more soothing.

Honey is a natural demulcent, meaning it coats the throat to soothe irritation. It also has antimicrobial and anti-inflammatory properties and acts as a mild cough suppressant.

Herbal teas like ginger, chamomile, or turmeric tea are excellent choices. Ginger has anti-inflammatory properties, chamomile has anti-inflammatory and antioxidant properties, and the warmth helps soothe the throat.