What Type of Milk Is Best for a Sore Throat?

January 10, 2026 •

5 min read

According to a 2018 study, the long-held belief that drinking milk increases mucus production is largely a myth. But while it may not create more phlegm, some people feel that the thick texture of milk can coat the throat and increase irritation, leading to the question: what type of milk is best for a sore throat?

Quick Summary

An examination of the effectiveness of different milks for sore throat relief, comparing dairy and non-dairy options, including recipes for warm, soothing drinks with honey, cinnamon, and turmeric, and addressing common concerns about mucus.

Key Points

Texture Matters: The perceived thickening of mucus after drinking dairy milk is often due to its texture, not increased production. Plant-based milks typically avoid this feeling.
Warm vs. Cold: Both warm and cold milk can soothe a sore throat. Warm milk offers comforting hydration, while cold milk provides a temporary numbing effect.
Add Honey for Extra Relief: Adding honey to warm milk, whether dairy or plant-based, leverages its natural antimicrobial and anti-inflammatory properties to reduce irritation.
Spiced Milks: Incorporating ingredients like turmeric, ginger, or cinnamon into milk—often called 'golden milk'—can enhance the drink's soothing effects with additional health benefits.
Plant-Based Alternatives are Effective: Almond, oat, and soy milks are excellent dairy-free choices that still provide a comforting beverage without the potential coated-throat sensation.
Consider Your Needs: If you have lactose intolerance or find dairy's texture irritating, plant-based milks are a better choice. If not, dairy milk is a nutritious and effective option.
Honey for Kids: Avoid giving honey to children under 12 months due to the risk of botulism.

Debunking the Milk-and-Mucus Myth

For years, a persistent belief has circulated that consuming milk and dairy products while sick exacerbates mucus and phlegm production. However, scientific evidence largely contradicts this claim. Studies, including a 2012 report and later confirmations, have not found a definitive link between milk consumption and increased nasal discharge or congestion. The sensation of thicker phlegm is likely caused by the creamy texture of milk mixing with saliva, creating a temporary coating sensation in the mouth and throat, which is different from actual mucus overproduction. While this feeling might be irritating for some, it does not mean your body is creating more mucus. For those with lactose intolerance, however, dairy can cause increased congestion as a potential side effect.

The Soothing Power of Milk: Warm vs. Cold

Whether to have your milk warm or cold is a matter of personal preference, as both can offer relief for a sore throat.

Warm Milk

Comforting and Relaxing: A warm beverage can be psychologically soothing and can help relax throat muscles.
Enhanced with Additives: Warm milk is an excellent base for other sore throat remedies like honey, turmeric, or ginger, which have anti-inflammatory and antibacterial properties.
Hydration: Hydrating is crucial when you have a sore throat, and a warm drink helps keep the throat moist.

Cold Milk

Numbing Effect: Chilled dairy products like milk, yogurt, or ice cream can temporarily numb the throat, offering relief from pain.
Provides Nutrients: If you don't feel like eating, a cool, nutrient-dense drink can provide calories, vitamins, and minerals that support the immune system.

A Comparison of Dairy and Plant-Based Milks


Milk Type	Key Benefits for Sore Throat	Potential Downsides	Best Served With	Why It's a Good Choice
Cow's Milk (Dairy)	Rich in nutrients like Vitamin D, calcium, and protein. Can be very soothing, especially warm with honey.	May create a feeling of thick, coated phlegm for some individuals, even if it doesn't increase mucus production. Not suitable for those with lactose intolerance.	Honey, cinnamon, turmeric	Provides a comforting, nutrient-rich base for soothing hot drinks, provided the texture doesn't cause irritation.
Almond Milk (Plant-Based)	Naturally low in saturated fat and dairy-free. Less likely to create the thick, coated sensation some experience with dairy. A good source of vitamin E.	Lower protein content than cow's milk. Some brands contain added sugars and emulsifiers.	Honey, cinnamon, ginger, turmeric	A lighter alternative that avoids the potential thick-coating feeling associated with dairy, especially with added spices.
Oat Milk (Plant-Based)	Creamy texture similar to dairy but without the potential coating effect. Often fortified with vitamins and minerals.	Can sometimes have a slimy consistency if not prepared or heated correctly. Lower in protein than dairy milk.	Honey, cinnamon, ginger	A smooth, comforting, and naturally sweet option that closely mimics the texture of dairy milk for those who want a similar feel.
Soy Milk (Plant-Based)	Rich in protein, comparable to dairy milk. Good source of isoflavones and vitamin B12 in fortified versions.	Flavor can be an acquired taste for some. Potential for mild allergens in some individuals.	Honey, cocoa powder, ginger	A protein-rich, dairy-free alternative that supports overall nutrition while offering a soothing texture.

How to Prepare a Soothing Drink

One of the most effective ways to use milk for a sore throat is to create a warm, infused beverage. Adding certain ingredients can boost the soothing and medicinal properties of your drink.

Classic Warm Honey Milk

Gently heat 1 cup of your preferred milk (dairy, almond, oat, or soy) in a saucepan until warm, not boiling.
Stir in 1–2 teaspoons of honey, which has natural antimicrobial and anti-inflammatory effects.
Sip slowly, allowing the mixture to coat your throat.

Golden Milk (Turmeric Milk)

Heat 1 cup of milk in a pan until it simmers.
Stir in 1 teaspoon of turmeric powder and a pinch of black pepper to enhance absorption.
Simmer for 5–7 minutes, then add 1 teaspoon of honey.

Ginger and Cinnamon Milk

Warm 1 cup of milk with 1–2 teaspoons of freshly grated ginger and 1 teaspoon of cinnamon powder.
Simmer for 5 minutes, then strain out the ginger.
Add honey to taste after the milk has cooled slightly.

Beyond Milk: Other Comforting Options

While milk is a popular choice, other soft, easy-to-swallow foods can also bring relief to a sore throat. These options are particularly helpful if you find milk's texture irritating or need variety.

Yogurt: Creamy yogurt is soft, easy to swallow, and provides probiotics that can support your immune system. Cold yogurt can also offer a numbing effect similar to cold milk.
Ice Cream or Frozen Yogurt: The cold temperature can help soothe and numb the throat. Enjoying these in moderation is acceptable if they provide comfort.
Herbal Teas: Warm herbal teas like chamomile or ginger can be very soothing. Add honey for extra benefits.
Broth and Soups: Warm broths or soft soups are hydrating and easy to consume. Chicken soup, in particular, has mild anti-inflammatory properties.
Popsicles: Sucking on popsicles can provide similar temporary numbing relief as ice cream.

Conclusion

There is no single "best" milk for a sore throat, as the ideal choice depends on personal preference and how your body reacts. The key is to find a drink that is soothing, easy to swallow, and hydrating. For many, a warm cup of milk—dairy or plant-based—with honey provides comforting relief. The myth that milk increases mucus is largely unfounded, though some find the texture irritating. Plant-based alternatives like almond, oat, or soy milk are excellent options if dairy causes discomfort or if you are lactose intolerant. Ultimately, listen to your body and choose the milk that feels most soothing for you.

Additional Soothing Foods and Drinks

Smoothies: A fruit smoothie with soft fruits like bananas and avocado is gentle on the throat and nutrient-dense.
Mashed Potatoes: Warm, mashed potatoes are soft and easy to swallow.

Visit a medical resource like Healthline for more detailed information on managing sore throats.

Is Milk Best for a Sore Throat?

To determine what type of milk is best for a sore throat, it's helpful to consider the soothing potential of both traditional dairy and popular plant-based alternatives. Cow's milk, whether warm or cold, provides a comforting texture and important nutrients, but the sensation of thicker phlegm it creates for some can be a drawback. Plant-based milks like almond, oat, or soy offer smooth, less irritating alternatives, and can be enhanced with spices like turmeric or ginger for added therapeutic benefits. Ultimately, the best choice is the one that brings you the most comfort, whether it's a classic warm honey milk or a dairy-free spiced latte.

Frequently Asked Questions

Scientific studies have largely disproven the myth that milk increases mucus production. The sensation of thicker phlegm some people experience is caused by the creaminess of the milk, which creates a temporary coating in the throat.

Both warm and cold milk can help. Warm milk provides soothing comfort and hydration, while cold milk can temporarily numb the pain. The best choice depends on which temperature offers you the most relief.

Yes, almond milk is an excellent alternative, especially for those who feel dairy milk thickens their phlegm. Its lighter texture avoids the potential coated-throat feeling, and it can be warmed with honey or cinnamon for extra relief.

Yes, adding honey to warm milk is a popular and effective remedy. Honey has natural antimicrobial and anti-inflammatory properties that help soothe an irritated throat and can suppress coughing.

Yes, if you are lactose intolerant, it's best to avoid cow's milk. Consuming dairy can lead to increased congestion and digestive issues in some people with lactose intolerance. Plant-based milks are a safer alternative.

Golden milk, made by heating milk with turmeric, is an Ayurvedic remedy known for its anti-inflammatory and antioxidant properties. The combination can be very soothing for a sore throat, especially when paired with honey and a pinch of black pepper.

Other soothing options include yogurt, ice cream, popsicles, warm herbal teas (like ginger or chamomile), and nutrient-rich broths and soups. These soft foods are easy to swallow and help maintain hydration.