Why is Dairy Bad When You Have a Sore Throat?

January 11, 2026 •

4 min read

While it's a common belief that dairy increases mucus production when you're sick, scientific evidence suggests this is more of a myth than a fact. However, some people may feel a temporary sensation of thickened mucus, which is why is dairy bad when you have a sore throat for some individuals.

Quick Summary

The link between dairy and worsened sore throat symptoms is largely anecdotal, stemming from a temporary sensation of thickened saliva. For those with lactose intolerance, however, dairy can increase respiratory mucus, potentially aggravating symptoms. The overall impact depends heavily on individual perception and health conditions.

Key Points

Dairy Doesn't Increase Mucus: Scientific studies have largely debunked the myth that dairy increases mucus production in most people.
Texture Creates Sensation: The sensation of thicker mucus is likely due to the creamy texture of milk mixing with saliva, not increased phlegm.
Lactose Intolerance is an Exception: People with lactose intolerance may experience increased respiratory mucus and congestion from dairy.
Personal Comfort is Key: If dairy makes your throat feel worse, regardless of the science, it's best to avoid it during an illness.
Soothing Benefits of Cold Dairy: For many, cold dairy products like ice cream or yogurt can actually soothe a sore throat and provide nutrients.
Hydration is Crucial: Regardless of your dairy choice, prioritizing hydration with water, tea, and broth is essential for recovery.

The Dairy-Mucus Myth: A Closer Look at the Science

For decades, the notion that dairy products increase mucus and phlegm has persisted as common medical wisdom, especially in relation to colds and sore throats. However, multiple studies and medical reviews have debunked this as a myth. Research has shown no significant difference in mucus production between people with colds who consumed milk and those who didn't.

The Sensory Perception vs. Reality

So, if dairy doesn't actually create more mucus, why do so many people feel that it does? The answer lies in the unique texture of dairy products. When milk, especially whole milk, mixes with saliva in the mouth, it creates a temporary, creamy, and thicker coating. This sensation is often mistaken for increased phlegm, making the throat feel coated and congested. This thick feeling can be irritating and lead to more throat-clearing, which can further irritate an already sore throat.

When Dairy Might Actually Be an Issue

While the general population doesn't experience increased mucus from dairy, there are exceptions. Individuals with lactose intolerance or a cow's milk protein allergy might experience worsened respiratory symptoms when consuming dairy.

Lactose Intolerance: People with lactose intolerance lack the enzyme lactase, which is necessary to digest the sugar in milk. Undigested lactose can cause inflammation, and some hypothesize this may trigger increased mucus production in the respiratory tract for certain people.
Milk Protein Allergy: A more severe reaction can occur in those with a diagnosed milk protein allergy. This can trigger a stronger immune response, leading to inflammation and increased congestion.

The Benefits of Dairy for a Sore Throat

Interestingly, for those who don't have an intolerance or allergy, some dairy products can be soothing. The creamy, cold texture of ice cream or frozen yogurt can provide a comforting coolness to a raw, inflamed throat. Likewise, a cup of warm milk with honey can be calming and help soothe throat pain. These options also provide valuable calories and nutrients, which can be beneficial when your appetite is low due to illness.

Comparison: Dairy vs. Non-Dairy Alternatives for Sore Throats


Feature	Dairy Products (Milk, Ice Cream)	Non-Dairy Alternatives (Almond, Oat, Soy)
Effect on Mucus	Can create a temporary sensation of thicker mucus, but does not increase production.	Generally, does not cause the same thickening sensation, as they lack the same protein structure.
Soothing Sensation	Creamy texture can be soothing, especially when cold (ice cream) or warm (milk).	Can also provide a soothing, creamy texture, with some options like almond milk and cinnamon offering additional anti-inflammatory benefits.
Nutritional Content	Excellent source of calcium, vitamin D, and protein, important for energy when sick.	Nutritional content varies greatly; some are fortified with vitamins, while others offer different nutrients like vitamin E in almond milk.
Allergy/Intolerance Risk	High risk for those with lactose intolerance or a milk protein allergy.	Generally low risk for most, though some nut allergies are possible. Good alternative for those sensitive to dairy.
Overall Recommendation	Fine for most people unless they have a known intolerance or dislike the sensation.	Safe and effective alternative for soothing a sore throat, especially for those who prefer to avoid dairy.

Navigating Your Sore Throat: What to Drink and Avoid

When battling a sore throat, staying hydrated is crucial. While dairy is a personal choice based on how it makes you feel, there are other beverages to prioritize and avoid.

What to Drink:
- Warm tea with honey: Honey has antimicrobial properties and is a natural throat soother.
- Water: Staying hydrated keeps your throat moist and helps your body fight infection.
- Herbal infusions: Chamomile or ginger tea can reduce inflammation and provide comfort.
- Clear broths: Warm chicken or vegetable broth can provide nutrients and hydration without irritating the throat.
What to Avoid:
- Highly acidic juices: Orange and tomato juice can irritate the sensitive throat lining.
- Caffeinated and alcoholic beverages: These can be dehydrating and worsen throat dryness.
- Extremely cold or hot liquids: Both extremes can shock and irritate an already sensitive throat. Aim for lukewarm or cool beverages.

Ultimately, whether you consume dairy when you have a sore throat comes down to personal experience and how it makes your throat feel. The evidence does not support the idea that it increases mucus, but if you dislike the temporary sensation of a thicker coating, it's perfectly fine to opt for a non-dairy alternative. Focusing on hydration and soothing remedies is the most important step towards recovery.

Conclusion

While the folklore that dairy is bad when you have a sore throat persists, it's not universally true. For the majority of people, dairy doesn't increase mucus production but simply creates a temporary feeling of a coated throat due to its texture. This sensation is often what is mistaken for more phlegm. For individuals with lactose intolerance or a diagnosed milk allergy, avoiding dairy may be wise as it can potentially exacerbate respiratory symptoms. Alternatives like herbal teas, broths, and non-dairy milks are excellent for hydration and soothing the throat. Listening to your body and choosing what feels most comfortable and provides relief is the best course of action during an illness.

Mayo Clinic offers further insights on the milk and phlegm connection based on expert medical opinions. For most people, a cold glass of milk or frozen yogurt can be a perfectly acceptable, and even soothing, treat for a sore throat.

Frequently Asked Questions

Scientific research does not support the claim that drinking milk increases mucus production. The perception of increased phlegm is more likely a sensory effect from the milk's creamy texture mixing with saliva.

Yes, many people find that the cold, soft texture of ice cream or frozen yogurt can be very soothing for a sore throat. It can provide comfort and calories when eating solid food is difficult.

Effective alternatives include warm tea with honey, herbal teas (like ginger or chamomile), warm chicken or vegetable broth, and plenty of water to stay hydrated.

Yes, for those who do not have a dairy intolerance, warm milk can be a soothing and comforting beverage. Adding honey can provide extra relief.

For individuals with lactose intolerance, consuming dairy can cause inflammation and potentially trigger increased mucus secretions, which could aggravate sore throat symptoms.

The creamy texture of dairy can temporarily coat the throat, creating a feeling of thicker saliva or phlegm. This sensory effect, not an actual increase in mucus, leads some to believe it worsens their condition.

You only need to avoid dairy if you personally feel that it makes your throat more irritated. There is no universal medical reason for everyone to stop consuming dairy during a sore throat.