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4 Best Foods to Eat for a Sore Throat, Says Dietitian

Soothe your throat, and maybe get some nutrients while you're at it!

Whether you got it from a cold, allergies, or yelling too much, a sore throat is a pain (no pun intended). The scratchiness, the aches when you swallow, and the effort it takes to speak are enough to be bothersome. The worst part? It can prevent you from eating or drinking, which is something you need to do when you're sick to help you heal from the virus, bacteria, or allergies that you're suffering from.

When it comes to finding foods that are soothing for your throat, you want to make sure these foods aren't irritating, either. We spoke with medical board expert Lisa Young, Ph.D., RDN, and author of Finally Full, Finally Slim and The Portion Teller Plan to give some insight on the best foods to eat when you have a sore throat. For more, check out 15 Worst Foods to Eat When You're Sick.


oatmeal with walnuts and honey

"Foods that have a soft texture and are easy to swallow are the best bets," says Young. "They can also limit irritation to your throat."

Oatmeal not only is a soft substance, but it provides lots of nutrients so you will remain healthy while you're healing. This includes reducing inflammation and increasing energy (so you're not stuck lying on the couch all day). It can also help lower cholesterol and makes for a great source of fiber.


greek yogurt

Yogurt is also another soft-textured food that's easy to swallow when you're dealing with a sore throat. It's also packed with nutrients to help keep your body healthy while it's dealing with whatever is causing your sore throat.

"Yogurt contains calcium and protein," says Young.

Yogurt also contains probiotics which can help support the immune system.  These probiotics are known to help balance the gut microbiome and can help prevent the growth of harmful bacteria.

A study published in the Korean Journal of Family Medicine even states that probiotics can help prevent the growth of harmful bacteria, potentially helping to prevent colds.

Chicken broth

Chicken broth stock

"Warm foods can also help soothe your throat," says Young. "Chicken broth is a perfect food to help with this and it can help reduce the irritation."

Young says that chicken broth is also very hydrating. This is because it contains fairly high amounts of sodium, making it a natural way to help replenish the body's electrolytes. This is great if your sore throat is tired with the flu, cold, or anything causing your body to lose a lot of natural water and electrolytes.

Ice pops

Ice pops

Did you ever have to get your tonsils out as a kid, and the doctor would get you excited about the procedure by telling you that you could eat ice pops for breakfast, lunch, and dinner? If this was the case for you, then you can guess ice pops are good for sore throats.

"Popsicles/ice pops are also a good option as they are hydrating and very soothing to the throat," says Young.

According to Medical News Today, ice pops help lower the temperature of the nerve endings in the throat. This helps to reduce the pain signals. Ice pops also activate the transient receptor, Melastatin 8, resulting in pain relief.

Kayla Garritano
Kayla Garritano graduated from Hofstra University, where she majored in Journalism and double minored in Marketing and Creative Writing. Read more about Kayla