What to Avoid Eating When I Have a Sore Throat

December 20, 2025 •

4 min read

An estimated 13 million patients visit a doctor's office for a sore throat each year, with swallowing becoming difficult due to inflammation. Certain foods can significantly exacerbate this discomfort by further irritating the tender throat lining and delaying the healing process. Knowing which dietary choices to sidestep can make a notable difference in your recovery.

Quick Summary

This guide details the specific types of foods and drinks to avoid with a sore throat, such as acidic, spicy, and rough-textured items. It explains why these foods cause irritation and offers safer alternatives for comfortable eating and drinking during recovery. Learning what to eliminate from your diet can speed up healing and reduce discomfort.

Key Points

Avoid acidic and spicy foods: Highly acidic foods like citrus fruits, tomatoes, and spicy condiments can exacerbate the burning sensation in your throat.
Say no to crunchy and hard textures: Rough foods such as crackers, chips, and raw vegetables can scratch and irritate the inflamed tissue of your throat.
Be cautious with dairy: While some find dairy soothing, it can thicken mucus for others, making swallowing more difficult; monitor your own reaction.
Drink warm, not hot, fluids: Excessively hot beverages can cause further swelling and inflammation, so let teas and soups cool to a comfortable temperature.
Stay away from dehydrating drinks: Alcohol and excessive caffeine can dry out your throat and delay healing, so prioritize water and herbal teas.
Choose soft, comforting foods: Opt for easy-to-swallow items like scrambled eggs, soups, and smoothies to get necessary nutrients without causing pain.

A sore throat, or pharyngitis, causes inflammation and irritation in the delicate tissues of your throat, making swallowing a painful ordeal. While warm tea with honey or soothing broth can bring relief, certain items can worsen symptoms and prolong recovery. Understanding the specific food types to avoid can help you manage your discomfort effectively.

Why are some foods bad for a sore throat?

Specific properties in certain foods and drinks can directly irritate the inflamed tissue of your throat. These include rough textures that can scratch the surface, high acidity that creates a burning sensation, and ingredients that promote dehydration or inflammation. By avoiding these culprits, you give your throat the best chance to heal without further aggravation.

Foods and drinks to cut out for faster relief

Here is a list of the primary food categories you should avoid when battling a sore throat:

Acidic Fruits and Juices: Citrus fruits like oranges, lemons, and grapefruits, along with their juices, can sting and irritate the delicate throat lining. The same goes for tomatoes and tomato-based sauces. Opt for low-acid fruits such as bananas, melons, or peaches instead.
Hard and Crunchy Foods: Anything with a rough or sharp texture can feel like sandpaper on your raw, inflamed throat. This includes potato chips, crackers, pretzels, dry toast, granola, and raw vegetables like carrots and broccoli.
Spicy Foods: While some believe spicy foods clear sinuses, the heat from chili peppers, hot sauce, and other spices can trigger a burning sensation in an already sore throat. Keep your meals bland to avoid this painful irritation.
Very Hot Foods and Drinks: While warmth can be soothing, anything excessively hot can cause further inflammation and pain. Allow soups, teas, and other warm liquids to cool to a comfortable temperature before consuming.
Alcohol: Alcoholic beverages can irritate the throat directly and are also dehydrating. Dehydration can dry out the mucus membranes, worsening your sore throat. Stick to water and herbal teas while you are sick.
Carbonated Drinks: The fizz in sodas and sparkling water can create an unpleasant scratching or stinging sensation as it passes down your tender throat.
Excessive Sugar and Fried Foods: Some sources suggest that sugary and fatty foods can suppress the immune system, potentially slowing recovery. In general, focusing on nutrient-dense, easily digestible foods is a better strategy when your body is fighting an infection.

Dairy and sore throat: Fact vs. myth

The effect of dairy products on a sore throat is a point of common confusion. Many people believe dairy increases mucus production, but evidence on this is mixed. For some, dairy may cause mucus to feel thicker, but it doesn't necessarily cause more to be produced. However, if dairy makes swallowing feel more difficult due to a coating sensation, it's best to limit it. For others, cool yogurt or ice cream can be quite soothing.


Food Type	Why to Avoid	Safer Alternative
Crunchy/Hard Foods	Rough textures can physically scratch the inflamed throat.	Soft, creamy foods like scrambled eggs, oatmeal, or mashed potatoes.
Acidic Foods	The high acid content can create a painful, burning sensation.	Low-acid fruits such as bananas and melons or apple juice.
Spicy Foods	The capsaicin in hot foods can increase inflammation and irritation.	Bland, unseasoned broths and soups are gentle and hydrating.
Very Hot Drinks	Excessive heat can cause more swelling and worsen pain.	Warm (not hot) herbal teas or lukewarm broth are soothing.
Alcohol	Dehydrates the body and directly irritates the throat tissues.	Water, herbal teas, or clear, non-acidic juices.
Carbonated Drinks	The fizziness and acidity can cause a stinging sensation.	Plain water, still low-acid juices, or herbal tea.

Conclusion: Prioritize comfort and healing

By being mindful of what you eat and drink when you have a sore throat, you can avoid unnecessary pain and give your body the best chance to recover swiftly. Focus on gentle, soft, and nutrient-rich options like soups, smoothies, and soft fruits. Staying hydrated with cool or warm (but not hot) fluids is crucial. Eliminating irritating foods is a simple yet powerful strategy to find comfort and promote healing until your throat is back to normal. If your symptoms are severe or persist for more than a few days, it's always best to consult with a healthcare professional.

How can I soothe my throat while sick?

Stay Hydrated: Drink plenty of cool or warm fluids like water and herbal tea to keep your throat moist and lubricated.
Gargle with Salt Water: A mixture of warm water and salt can help reduce swelling and discomfort.
Eat Soft Foods: Choose soft, easy-to-swallow foods such as yogurt, scrambled eggs, or mashed potatoes.
Suck on Lozenges or Ice: Lozenges with menthol can numb the pain, while ice chips or popsicles can provide cooling relief.
Use a Humidifier: Moist air can help soothe a dry, irritated throat, especially when sleeping.
Avoid Irritants: Stay away from cigarette smoke and strong cleaning products that can bother your throat.
Rest Your Voice: Limit speaking to give your vocal cords a chance to recover.

Frequently Asked Questions

Yes, orange juice is highly acidic and can sting or burn an already sensitive, inflamed throat. It's best to avoid it and choose non-acidic drinks like apple juice or water instead.

Not necessarily. While some people feel dairy makes their mucus thicker, this is a personal reaction. If you find dairy products like milk or ice cream soothing, it is generally fine to consume them. Listen to your body and avoid them only if they worsen your discomfort.

Crunchy and hard foods, such as chips, crackers, or dry toast, have rough edges that can physically scratch and further irritate the tender lining of your sore throat, making swallowing more painful.

Drinks that are excessively hot can cause more swelling and pain. Instead of very hot beverages, opt for warm, soothing liquids like lukewarm tea or broth, which are much gentler on your throat.

Yes, spicy food contains compounds that can increase inflammation and cause a burning sensation, intensifying the pain of your sore throat. It's best to stick to blander foods during recovery.

It is best to avoid coffee and other caffeinated beverages. The acidity in coffee can irritate your throat, and caffeine can act as a diuretic, potentially contributing to dehydration.

Choose juices that are low in acid to avoid irritation. Good options include pear juice, apple juice, or blending non-acidic fruits like bananas into a smoothie.