The Most Soothing (and Healing) Foods to Eat When You Have a Sore Throat

As someone who loves food, few things are more devastating for me than a sore throat. On top of not being able to taste anything, the pain when trying to swallow is pretty excruciating when your throat is irritated. It's always best to consult your doctor if a sore throat is truly unbearable or caused by something other than just an irritation (if it's bacterial, you may need medicine).

As for what you can eat while you wait it out? We turned to Beverly Hills concierge doctor Ehsan Ali, MD; LiveHealth Online physician Mia Finkelston, MD; and Naomi Whittel, creator of Reserveage Nutrition and author of Glow15, to break down for us what are the best foods for a sore throat and what foods to avoid. Keep scrolling to see what they said.

Foods to Eat

1. Coconut Oil

"It's antimicrobial and attacks bacteria, fungi, and even many viruses so your immune system can step in and get rid of the problem faster. It's also anti-inflammatory, so it soothes the pain, irritation, and scratchiness of a sore throat," says Whittel.

2. Warm Water with Honey

According to Ali, it reduces inflammation.

3. Garlic

"Since garlic is praised for its anti-inflammatory properties, I recommend some whenever there's a sore throat," says Finkelston. "You can dip garlic bread into soup, shake a bit of garlic powder into a smoothie, or make pasta sauce with fresh garlic."

4. Cinnamon

"It contains antiviral, antifungal, and antibacterial properties that are known to suppress E. coli, candida albicans, and staphylococcus," says Whittel. "It eases the pain and discomfort caused by the sore throat."

5. Mashed Potatoes

"They're easy to swallow, and they're filling if you don't have much of an appetite. You can also easily add garlic," says Finkelston.

6. Warm Tea Soaked With Honey, Garlic, and Ginger

"Garlic and ginger are anti-inflammatory and soothe," says Ali. "I drink it three to four times per day when I have a sore throat. It also boosts your immune system."

7. Green Tea

"In a study reported in Anesthesiology and Pain Medicine, scientists found that gargling green tea helped ward off sore throat symptoms in postoperative patients," says Whittel. "Green tea has numerous other health benefits that may improve overall functioning and healing."

8. Soup

"Any soup is good, but most people prefer the clearer, less thick soups when they are sick, as they are easier to consume," says Finkelston. "Soup is one of the easiest foods to get down when you're not feeling well, and it can be loaded with nutrition, which helps if you're eating less overall."

9. Macaroni and Cheese

"I also recommend macaroni and cheese for the same reasons as mashed potatoes: it's filling and easy to swallow if you have a sore throat," says Finkelston.

9. Earl Grey Tea

"The bergamot in Earl Grey is said to improve the immune system as well as cure fevers," says Whittel. "As such, it's considered to be a natural cold remedy."

Foods to Avoid

1. Dairy

"It may increase mucus production," says Whittel.

2. Acidic Foods

"Although acidic foods help kill bacteria, they may actually worsen the discomfort with swallowing, as it will irritate the inflammation," says Ali.

3. Spicy Seasonings

According to Whittel, it can cause further irritation.

We'll be keeping this list handy the next time we're sick. 

Next: Want to Keep Your Hormones in Check? Eat These 7 Foods

This article was originally published at an earlier date and has since been updated.