What to Eat When You Have a Sore Throat

A sore throat can put you off your food. You want to find something that will soothe it, and the idea of eating anything that will force you to swallow or will catch the inflammation and painful areas will make you cry.

But did you know that the food you eat or drink could help you ease a sore throat? With the right ingredients, you could fight off the reason for a sore throat, reduce inflammation, and numb the area. There are also other foods and drinks that will be easier to swallow, so you don’t need to cause any more pain than you’re already in.

So, where do you start? Just what should you eat when you have a sore throat? Here’s your ultimate list of ideas to get you started.

It’s Not All About Focusing on the Healing

While I’ve mentioned that there are foods that will help with the healing process, it’s not all going to be about this. There are some foods that you want to eat just because they are easy to swallow. They will help you get your nutrients throughout the day when you feel like it’s going to be impossible.

This is going to be all about finding ways to get your nutrients while helping to curb the reason for a sore throat. We’ll look at the types of foods that you’ll find easier to swallow and ways to make them healthily, so you don’t gain weight just because it seems like it’s only the unhealthy types of foods that are easy to swallow.

Of course, there will be options that help to numb the areas. While these types of foods won’t promote healing and fighting the infection, they’ll help you feel somewhat normal while your throat is inflamed and in pain.

Here’s a look at the foods and drinks that you need to add to your cupboard for when you have a sore throat.

Start With Some Honey and Lemon

Honey and lemon are the two most promoted foods for helping to fight a sore throat. You’ll find that they are effective in the healing process, while also helping to ease the pain temporarily to make you feel a little normal.

Let’s start with the healing benefits. Both honey and lemon have antibacterial properties. They fight off the infection while using anti-inflammatory properties to reduce the swelling within the area. You’ll also fight off any other symptoms that you have linked to a sore throat.

If you know that your first symptom of getting ill is a sore throat, start right away with the honey and lemon. You’ll boost the immune system through the vitamin C and antioxidants to fight the virus or bacterial infection trying to take hold. The later symptoms won’t be as bad, and you’ll find that you can power through.

Most people will add the honey and lemon to hot liquid, usually tea. This is perfect for both healing and soothing the sore throat. The warm liquid will help to ease some of the inflammation and relax the muscles. You’ll find that the nerves aren’t as affected as much. Warm liquid also tends to be easier to swallow than anything cold.

The honey within the mixture also helps by lining the throat. You’ll find that liquids and food just slide right past the sore areas. Okay, so you don’t completely mask the pain, but you will help it temporarily while the antibacterial and antioxidant benefits get to work on the rest of your body.

On top of this, the honey helps to suppress a cough that you have. A tickly cough is the worst thing when you have a sore throat. It makes you use the muscles and feels like razor blades at the back of your throat. Suppressing the cough is a powerful way to soothe some of the pain.

Try Getting Nutrients Through Smoothies

It may be time to pull out the blender. A green smoothie will be a powerful way to get your nutrients without affecting your sore throat that much. In fact, the smoothie will help to soothe some of the pain and promote the healing process.

Green smoothies are full of iron, calcium, vitamins, and antioxidants. You can add blueberries, lemons, bananas, and more. Okay, maybe the ingredients won’t work together that well, but you can make multiple green smoothies throughout the day to incorporate various ingredients. Make sure you use some milk or Greek yogurt to help make your smoothie creamy and get more calcium and calories to keep your intake up while you’re ill—chances are you won’t eat as many calories throughout the day because of a sore throat.

Smoothies are going to be far easier to drink. Even cold, the liquid will be easier than trying to get solid pieces of fruit or vegetables past the sore area. Do you really relish the thought of eating a crunchy apple or celery just to get some of your daily nutrients? Do you really want to try swallowing chunks of fruits and vegetables when you can blend them down?

Opt for the smoothies over the juice. While juice can be a good way to get some of your nutrients, smoothies will be better overall. Because blending uses the whole fruit and vegetable, you still get the fiber. This means the sugars aren’t instantly released into the liver, and you don’t end up with such a high risk of developing Type II diabetes and other health problems.

You can also freeze your smoothies and create some ice cream with them. The cold ice cream slides down the throat to eliminate some of the swallowing motions, and the freezing cold helps to numb the area. You get that temporary relief from the pain that you’re craving right now.

Make Batches of Chicken Soup

Did your mother make you chicken soup every time you were ill? If you watch TV, you’ll likely hear the mention of chicken soup while ill. This isn’t because it’s just warm and something nutritious, but because it really works to help ease sore throats. It also helps to fight the infection.

With any type of soup, you get a lot of vegetables and nutrients in a liquid form. The nutrients are easier for the body to absorb, while the liquid is easier to pass the throat. You don’t have that scratchy feeling as you try to eat the solid vegetables or meal.

Chicken when cooked also releases various amino acids. They help to support the cell structure and give your immune system a boost. You get the extra help to fight off the infection. And we can’t forget about some of the protein and calories. You’ll feel fuller throughout the day, so don’t feel as upset about being ill and constantly feeling hungry without being able to do anything.

We also can’t forget about the benefits of the hot liquid. As with the tea, the hot soup will help to soothe your muscles and reduce some of the inflammation. You’ll feel happier within yourself to help promote the healing.

Fight Inflammation with Eggs

Eggs are full of protein and healthy fatty acids. They’re also soft, which offers extra benefits when you have a sore throat. Scrambled eggs will be one of the best options when you’re struggling with the swallowing, but you could also benefit from poached or an omelet.

Let’s focus on the healing properties of the eggs. While they don’t have many nutrients compared to fruits and vegetables, they have healthy omega-3 acids. Omega-3 is mostly commonly considered to help the brain, but it helps the whole body. Omega-3 is an anti-inflammatory, which means that the inflammation in your throat will be reduced. That means less pressure on your nerves, and you’ll find it easier to swallow.

Eggs will also be easier to swallow than many other foods. When scrambled, they are completely soft. They’ll slide right down, and there won’t be any scratchy feeling on the back of your throat. Poached eggs are very similar in nature, especially if you leave the yolk runny. If you are pregnancy, you’ll need to make sure the yolk is completely cooked through, though.

Omelets can help because you can throw in extra vegetables for more nutrients. Try some tomatoes and mushrooms, since they’ll be softer to eat and you’ll get some vitamin C and antioxidants from the tomatoes. It’s also worth throwing onions into your omelet. Onions are powerful for the healing process. They are full of anti-inflammatory and antibacterial properties to help fight the infection causing the sore throat.

Add Cloves for the Antiseptic Abilities

Don’t you just wish you could add an ingredient that would help to numb the area? Well, cloves are something to start adding to your meals when you have a sore throat. You can add them to smoothies, soups, and more.

Cloves have antiseptic and antifungal properties. They help to heal deep down while numbing the painful and swollen area. You stop feeling like you have a sore throat, so you feel like you can do more throughout the day.

There are also antibacterial and antiviral benefits. While numbing the area, the cloves will support the immune system to fight against whatever is causing the illness.

Make Sure You Add Ginger to All Meals

Another ingredient is ginger. This is one of the most powerful foods for all types of illnesses and needs. At the same time, you add flavor and aroma to any meal that you make! Ginger can be eaten raw or cooked, and you will still get the effective health benefits.

The most common way that ginger is used for a sore throat is in tea. Instead of making black tea with your honey and lemon, you can add the two ingredients to ginger tea. You’ll get the antibacterial benefits of the honey and lemon while getting the immune boosting ginger! All three ingredients work with each other to fight offer whatever is causing the infection.

Ginger will also open up the airways. It reduces inflammation to help get rid of the soreness in the throat while improving your sinuses and breathing. You’ll find that all the other cold or flu symptoms are a thing of the past.

Try Out Mousses and Custards

If you’re really struggling to eat anything, you could always try some mousses and custards. You can make your own from scratch and add in healthier ingredients, or you can keep your calories up by getting the store-bought ones.

Try heating up your custard if you’re going to opt for that. The heat will help with the relaxing of the muscles to ease some of the sore feelings in the back of your throat.

There aren’t many health benefits to eating these ingredients. They’re just easier to swallow such way to finish off the day to make sure you get some calories.

To get the health benefits, you’ll want to make oatmeal instead. This is full of fiber and will help to support your digestive system while you’re ill. Add some honey and lemon to it to help with the healing process to fight off the reason for a sore throat.

Use the Natural Painkilling Benefits of Chamomile

Finally, add some chamomile to your meals and drinks. This herb has natural painkilling benefits, so you’ll numb your throat and will forget that you even had a sore throat in the first place.

It’s extremely easy to chamomile in your day. Just add some to hot water or buy the chamomile green tea bags from the store. Add some lemon or honey to the mix and add some healing properties to the hot liquid.

If you have a bad cough, you definitely want to end your day with some chamomile tea. The herb also has antispasmodic properties, which will keep your muscles relaxed and keep coughing at bay.

It’s Time to Focus on Healthy and Soothing Meals

Don’t try forcing crackers, raw vegetables, or acid fruits down. While they can keep you going through the day and help to add nutrients to your meals, they’ll do nothing to help your sore throat. The chances are that you’ll feel worse by eating foods that are scratchy and painful to swallow.

Instead, focus on liquids and soft foods. You want to get as many ingredients that will help to either soothe the pain or fight against the infection as possible. These include honey, lemon, chamomile, cloves, and ginger. Hot liquids are among the best options to ease the muscles and reduce inflammation, so you get over a sore throat sooner rather than later.