Sore Throat: What to Eat and Avoid, and Home Remedies for Relief

Sore throat is one of the most common illnesses in both winter and summer. It is usually caused by a contagious virus, and less frequently by bacteria. It often comes with cold-like symptoms, in addition to body aches. It's a common condition where a person feels pain or scratchiness in the throat, especially when swallowing.

Dr. Cynthia El Hage, a specialist in nutrition and food science, shares essential advice on the foods to eat and avoid when dealing with a sore throat, along with effective home remedies for treatment.

Foods to Avoid When You Have a Sore Throat

• High-fat foods: Avoid foods rich in fat, such as red meat, full-fat dairy products, fried foods, and sweets. These are hard to digest and may weaken the immune system, worsening the inflammation.

• Citrus fruits and juices: Tomatoes, grapefruit, lemons, and oranges can irritate the throat and should be avoided.

• Spices: Avoid black pepper, curry, nutmeg, and cloves, as they may increase throat inflammation. Instead, use anti-inflammatory spices like ginger and garlic, which help relieve symptoms and speed up recovery.

• Hard foods: Chips, crackers, raw vegetables, and dry bread can scratch the sore throat lining and worsen pain.

• Pickles: The acidity and salt content can exacerbate inflammation.

• Coffee and caffeine: These may irritate the throat further.

• Raw, crunchy vegetables: While healthy, vegetables like raw carrots and celery may cause discomfort. Opt for cooked or mashed versions.

• Baked and fried crispy foods: Crunchy textures like fried chicken or onion rings can aggravate the sore throat.

• Crunchy snacks: Chips, crackers, and biscuits with rough edges can scrape an already sore throat. Soft-textured foods are better choices during recovery.

Best Foods for Soothing a Sore Throat

• Bananas: Easy to swallow, healthy, and gentle on the throat.

• Chicken soup: Anti-inflammatory and helps clear respiratory passages.

• Turmeric: Naturally reduces swelling and pain thanks to its anti-inflammatory properties.

• Honey: Antiviral and soothing; often used to relieve sore throats.

• Yogurt: Cold, smooth, and easy to swallow, it also contains probiotics that support immunity.

• Mashed potatoes: Rich in vitamins, antioxidants, and magnesium (especially in the skin), they help support the immune system. Serve warm—not hot—to avoid irritation.

• Garlic: Fights viruses and bacteria and helps relieve throat pain.

Home Remedies for Sore Throat Relief

Dr. Cynthia El Hage recommends the following:

• Apple cider vinegar: Mix 1 tablespoon with warm water and honey. It contains acetic acid, known for fighting bacteria and viruses.

• Rest: Ensure you get plenty of sleep and rest.

• Avoid irritants: Spicy, fatty, salty, acidic, very hot or cold foods and drinks.

• Saltwater gargle: Reduces inflammation and helps kill viruses and bacteria.

• Avoid smoke: Tobacco smoke damages the throat lining and worsens the condition.

• Skip certain drinks: Acidic juices, sodas, and very hot drinks can aggravate symptoms.

• Keep air humid: Use a humidifier and ventilate the room. Dry air can cause further throat discomfort.

• Consult a doctor before taking medications, especially antibiotics or throat sprays.

• Throat lozenges: Can help relieve pain.

• Stay hydrated: Drink warm water frequently to keep the throat moist and promote healing.

Drinks That Speed Up Recovery

• Warm lemon water: Helps dissolve mucus and soothe pain. Rich in Vitamin C to support immunity. Avoid if you have acid reflux or ulcers.

• Clove tea: Anti-inflammatory and mildly anesthetic. Use 4-5 cloves (preferably crushed) in hot water, steep, and sweeten with honey.

• Peppermint tea: Antibacterial and anti-inflammatory. Soothes throat and reduces mucus thickness.

• Turmeric tea: Supports immunity and eases pain. Add ½ tsp to warm water and honey. Avoid high doses during pregnancy.

• Fenugreek tea: Anti-inflammatory and helpful for sore throats. Boil a teaspoon in water and sweeten with honey. Not recommended for pregnant women.

• Ginger tea: Reduces pain and inflammation. Boil fresh ginger for 10 minutes, then strain and add honey and lemon.

• Cinnamon tea: Antioxidant-rich and helpful for flu symptoms. Mix with water, or combine with low-fat milk or almond milk and honey.

• Thyme tea: Antioxidant and cough-relieving. Steep 2 tsp of dried thyme in hot water for 10 minutes.

• Licorice root: Soothes sore throats. Can be consumed as tea or used for gargling. Not suitable for pregnant or breastfeeding women.

• Green tea: Anti-inflammatory and antioxidant. Can be consumed or used as a gargle.

• Sage tea: Anti-inflammatory and pain-relieving. Steep the leaves in boiling water for 5 minutes, strain, and drink.