10 Foods You Should Eat to Soothe a Sore Throat

Carrots are rich in vitamins A, C, and K, as well as fiber and potassium. Eating them cooked helps fight a sore throat and strengthens your immune system.

A sore throat can strike at any time, as a symptom of bacterial or viral infections like the type that causes colds, the flu, strep throat, and mononucleosis, for example. It can also result from smoking, breathing too much through your mouth while you sleep, inhaling polluted air, or even various types of allergies.

Whatever the cause of your sore throat, it’s important that you take the right steps to fight the underlying infection and prevent it from becoming a more serious problem. While eating might be the last thing on your mind when you have a sore throat, the truth is that some foods can actually help speed up your recovery.

In today’s article we want to share the top 10 foods that will give your body the nutrients it needs to soothe a sore throat, while alleviating some of that discomfort.


Bananas contain nutrients like vitamin B6, potassium, and of course, vitamin C. Because it’s a soft fruit, it’s easy to swallow and won’t hurt your throat, and the low acidity doesn’t bother you when you chew it.

Honey and lemon

This is one of those old remedies that’s well known for alleviating sore throats and fighting infections, and it can even help other symptoms like cough and congestion. To prepare it, just mix two tablespoons of lemon juice with a tablespoon of honey. You can consume this by itself or dilute it in a cup of warm water.

Ginger tea, or tea with honey

To relieve pain and irritation in the throat, one great remedy is to drink ginger tea or tea with honey.

Ginger tea has strong anti-inflammatory properties that soothe a sore throat quickly. Honey is a natural antibiotic that helps fight infection while soothing your throat.


This soft food is easy on your throat and can be combined with honey or banana to enhance its benefits. Oats contain soluble fiber, which helps lower cholesterol, along with a significant amount of protein to improve your physical performance and provide a feeling of fullness that will last you until your next meal.

Whole wheat pasta

Whole wheat pasta provides nutrients like fiber, iron, zinc, and vitamins B1, B2, B3, and E. It helps alleviate a sore throat because it’s easy to eat, and you can enjoy it warm with a low-fat cream sauce.

Cooked carrots

This vegetable contains nutrients like vitamins A, C, and K, as well as fiber and potassium. It strengthens your immune system and helps fight a sore throat, particularly when you cook it first. Eating raw carrots can be too harsh on a sore throat, and worsen the problem.

Chicken soup

This classic recipe helps boost your body’s defenses against viral infections and alleviates symptoms like a sore throat and congestion. Mild anti-inflammatory properties prevent viruses from coming into contact with your mucus membranes. A good chicken soup recipe will include carrots, onions, celery, turnips, potatoes, and garlic.

Scrambled egg whites

Eggs are a food that are easy to digest, providing protein and other important nutrients. Scrambled egg whites can help fight inflammation and sore throat as long as you avoid using any spices.


The sage plant has many medicinal properties that have been used for centuries to relieve symptoms like a sore throat. It contains a lot of enzymes, flavonoids, and phenolic acids. You can prepare sage tea, or add it to your soups.

Garlic and onion

Both garlic and onions contain sulfur compounds that fight mucus and promote the expulsion of mucus from your airways. They’re considered to be two of the most powerful natural antibiotics, able to fight off both viral and bacterial infections, and alleviating symptoms like a sore throat.