What Should You Not Eat When You Have a Sore Throat?

January 5, 2026 •

4 min read

According to a 2021 literature review, honey is more effective at relieving symptoms of upper respiratory tract infections than other common treatments. However, while some foods soothe, others can seriously aggravate your condition, so knowing what you should not eat when you have a sore throat is crucial for comfort and healing.

Quick Summary

Several types of food and drink can worsen a sore throat, including acidic fruits, spicy ingredients, crunchy snacks, and very hot or cold items. Avoiding these irritants can prevent inflammation and allow your throat to heal more quickly.

Key Points

Avoid Acidic Foods: Stay away from citrus fruits, tomatoes, and vinegar-based products to prevent further throat inflammation.
Skip Spicy Ingredients: Capsaicin in spices can cause burning and trigger excessive mucus, worsening your symptoms.
Pass on Hard and Crunchy Textures: Foods like chips, toast, and raw vegetables can physically scratch and irritate your tender throat.
Limit Fatty and Greasy Foods: These are harder to digest and can contribute to acid reflux, which irritates the throat.
Avoid Temperature Extremes: Do not consume very hot or icy cold foods and drinks, as they can cause discomfort to sensitive throat tissue.
Reduce Alcohol and Caffeine: Both can be dehydrating and worsen the irritation and pain of a sore throat.
Monitor Dairy Intake: Some people find dairy increases mucus, while others find it soothing; adjust based on your personal reaction.

A sore throat, often characterized by pain, scratchiness, and difficulty swallowing, is an inflamed and irritated part of your body. Your diet can play a significant role in either soothing or aggravating this condition. Making informed food choices can help reduce discomfort and support your body's recovery process. Conversely, consuming the wrong foods can prolong your suffering by causing further irritation.

Foods and Drinks That Will Irritate Your Throat

Acidic and Citrus Foods

Acidic foods and drinks are notorious for irritating a tender throat lining, as they can cause inflammation. The high acid content can cause a stinging sensation, making your throat feel even more sensitive. This is especially true if your sore throat is caused or worsened by acid reflux.

Citrus Fruits and Juices: Oranges, lemons, limes, and grapefruits, as well as their juices, are highly acidic. While the vitamin C is tempting, the acid can worsen pain.
Tomatoes and Tomato-Based Sauces: The acid in tomatoes can be particularly harsh on an irritated throat, making pizza and pasta sauce poor choices for a sore throat.
Pickled and Brined Foods: Pickles and other vinegar-based foods can significantly worsen inflammation.

Spicy Foods and Seasonings

While some myths suggest spicy foods clear sinuses, they can be highly detrimental to a sore throat. The capsaicin in hot peppers and spices can cause burning and trigger mucus production, leading to more throat-clearing and irritation.

Chili Powder and Hot Peppers: Avoid ingredients like chili powder, cayenne pepper, and hot sauce.
Curry Powder and Other Intense Spices: Highly spiced curries can also cause significant throat irritation.

Hard, Crunchy, and Dry Foods

Foods with rough textures can physically scratch and scrape your inflamed throat, causing more pain and hindering healing. This mechanical irritation should be avoided at all costs when your throat is at its most sensitive.

Chips and Pretzels: The hard, sharp edges can be very painful to swallow.
Dry Toast and Crackers: These can feel like sandpaper on a tender throat.
Raw Vegetables: While healthy, uncooked vegetables can be too coarse. Opt for well-cooked, soft vegetables instead.

Fried and Greasy Foods

Foods that are fried or high in fat are harder for the body to digest and can suppress the immune system. They can also contribute to acid reflux, which can inflame the throat.

Fried Chicken and French Fries: These are often greasy and hard to swallow.
High-Fat Meats: Fatty red meats can be difficult to digest and may trigger discomfort.

Very Hot or Cold Items (Temperature Extremes)

While a little warmth from a soothing tea can help, extreme temperatures can shock and irritate the inflamed throat tissue. The key is to choose lukewarm or slightly cool options.

Extremely Hot Drinks or Soups: These can cause a burning sensation.
Icy Cold Drinks or Desserts: While some find cold soothing, overly icy items can cause a numbing sensation followed by discomfort.

Comparison: Foods to Avoid vs. Foods to Embrace


Food Category	Foods to Avoid	Reason to Avoid	Better Alternatives	Reason for Alternative
Acids	Oranges, tomatoes, pickles, citrus juices	High acidity irritates the inflamed throat lining and can trigger acid reflux.	Melons, bananas, non-acidic fruit purees	Soft, low-acidity fruits are gentle and provide vitamins without causing irritation.
Texture	Chips, dry toast, crackers, raw vegetables	Rough, hard edges can scratch and physically irritate sensitive throat tissue.	Smoothies, yogurt, mashed potatoes, well-cooked pasta	Soft, easy-to-swallow foods provide nutrients without mechanical irritation.
Spice	Chili powder, hot sauce, curry	Capsaicin causes a burning sensation and triggers excess mucus production.	Honey, ginger tea, mild bone broth	These offer anti-inflammatory properties and a soothing, non-irritating warmth.
Grease	Fried chicken, fatty meats, fries	Heavy, fatty foods are difficult to digest and can worsen acid reflux.	Lean protein like soft fish or scrambled eggs	Lighter proteins are easier to digest and won't put extra strain on your system.

Alcohol and Caffeine

Alcohol is dehydrating and can sting a sensitive throat, while caffeine can also dehydrate you and exacerbate discomfort. It is best to stick with water or herbal teas to stay hydrated.

Dairy Products (for some people)

Dairy can be a mixed bag. For some, it can increase mucus and cause the throat to feel more coated, which leads to more frequent throat-clearing and irritation. However, many people find plain yogurt or milk soothing. It is best to monitor your own reaction to dairy and choose non-dairy alternatives if it worsens your symptoms.

Conclusion

While dealing with a sore throat is unpleasant, being mindful of your diet can make a significant difference in your recovery time and overall comfort. By avoiding common irritants such as acidic foods, spicy seasonings, and crunchy textures, you can prevent further inflammation and irritation. Instead, focus on soothing alternatives like soft fruits, mild teas with honey, and easy-to-swallow foods like soups and scrambled eggs. Listening to your body and making these simple dietary adjustments will help you feel better, faster.

Frequently Asked Questions

Yes, oranges and orange juice are highly acidic and can irritate the inflamed tissues of your throat, making the pain worse. It is better to opt for less acidic fruits like bananas or melons.

Spicy foods contain capsaicin, which can cause a burning sensation and trigger an increase in mucus production. This leads to more throat-clearing and inflammation, aggravating the sore throat.

No, you should avoid crunchy or hard foods. Their rough, sharp edges can physically scratch your already sensitive throat, causing more pain and irritation during swallowing.

Extremely hot liquids can scald and further irritate the delicate lining of your throat. It is best to consume liquids like tea and soup at a warm, but not scalding, temperature.

The effect of dairy varies by person. For some, it can thicken mucus and worsen postnasal drip, while others find it soothing. Pay attention to how your body reacts and choose non-dairy alternatives like almond milk or rice milk if dairy causes issues.

When you have a sore throat, focus on staying hydrated with soothing, non-irritating drinks. Good options include plain water, mild herbal teas (like chamomile), and non-acidic juices (like apple juice).

Alcohol is dehydrating and can sting a sensitive throat. Dehydration can dry out the throat tissues, making your discomfort and pain worse.