5 things to avoid and 9 to consume in sore throat

As the year 2024 runs its last lap, season make a chilly turn to winters. With the little drop in the temperature come many communicable diseases like cough, cold, sore throat, viral fever, and nasal stuffiness. When experiencing a sore throat, certain foods and drinks can worsen the symptoms, while others may provide relief. Factors such as viruses, bacteria, allergies, and environmental irritants can lead to a sore throat, making it challenging to eat and swallow. However, it may help to eat and avoid a few food items during a sore throat.


Foods and drinks to avoid during sore throat

Crunchy foods: Foods that are crunchy, dry, or hard should be avoided because they can be difficult and painful to swallow. Examples include chips, crackers, pretzels, dry cold cereals, and raw vegetables.

2. Sour fruits: Acidic fruits and juices such as grapes, grapefruit, pineapple, and oranges can irritate a sore throat. Tomato sauce also falls into this category.

3. Spices: Spicy seasonings and condiments, including hot sauce, salsas, hot peppers, and chili powder, should be avoided as they can cause extra throat pain.

4. Alcohol: Alcohol, being both acidic and drying, can irritate a sore throat and should be avoided.

5. Dairy: Dairy products may make mucus thicker, which can worsen postnasal drip, so it might be beneficial to limit milk, cheese, cottage cheese, and ice cream with the exception of yogurt.

Foods and drinks to choose for a sore throat

Warm soup: Warm soups and broths provide important nutrition while their warmth can help clear congestion.
Ice-cream: Despite common belief, frozen treats like popsicles and ice cream can soothe a sore throat; sorbet or sherbet are alternatives if ice cream increases congestion.
Green smoothies: Smoothies made with ingredients like kale, spinach, plant-based milk, protein powder, and frozen fruits can be nutritious and soothing.
Yogurt: Yogurt, especially with probiotics, and its plant-based variations can also aid in recovery.
Warm tea: Warm tea, especially green tea or those containing mint, ginger, turmeric, and chamomile, can provide relief.
Cooked vegetables: Cooked vegetables instead of raw ones are gentler on a sore throat.
Soft fruits: Soft fruits such as bananas, applesauce, ripe melons, and canned peaches or pears are also recommended.
Eggs: Eggs, whether scrambled or poached, are easy to swallow.
Soft gooey foods: Soft, filling foods like mashed potatoes, oatmeal, cooked grits, and pasta are beneficial for maintaining nutrition without aggravating the throat.

Additional home remedies to soothe a sore throat include sucking on lozenges or hard candy, drinking plenty of fluids, using over-the-counter throat sprays, and taking pain relievers such as ibuprofen and acetaminophen. For overnight throat dryness, a humidifier in the bedroom and a glass of water nearby might help.



According to the Centers for Disease Control and Prevention, sore throat usually improves within a few days. However, it is crucial to see a healthcare provider if the sore throat is severe, does not get better after a few days, or is accompanied by a high fever or swollen glands. These symptoms could indicate a bacterial infection requiring antibiotics.

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