Best Drinks and Food for a Sore Throat

A scratchy, uncomfortable throat can make everyday tasks feel like a challenge. From the act of swallowing to simply trying to speak, the struggle is real when you have a sore throat. However, choosing the right drinks and foods might help ease the discomfort and keep you nourished.

What to Drink for a Sore Throat?

When deciding what to drink for sore throat relief, the goal is to stay hydrated while avoiding extra irritation. Here are some beverages that many find helpful:

Warm Water with Lemon and Honey

Warm water mixed with a squeeze of lemon and a spoonful of honey is frequently championed as one of the best drinks for a sore throat. The slight tartness of lemon can help cut through mucus, while honey provides a sweet taste that’s gentle going down. Because the water is warm (not scalding), it can promote a soothing sensation in the throat without being harsh.

Herbal Teas

If you are searching for hot drinks for a sore throat, look no further than herbal teas. They often rank as the best hot tea for sore throat because they’re gentle and calming. Varieties like chamomile¹ or peppermint² contain natural compounds that can feel mild on an inflamed throat. You can drink it plain or add honey for a comforting touch. Herbal teas are also hydrating, so they can help keep you from getting dehydrated when you’re not feeling your best.

Warm Broth

Broth might not be the first beverage that comes to mind when you think of drinks for a sore throat, but a clear chicken or vegetable broth, like chicken noodle soup, can do wonders. It provides warmth, hydration, and mild flavor without the heaviness of more solid sore throat foods.³

Ice-Cold Water or Popsicles

Sometimes, a chilly option is the key to finding relief. Cold beverages or frozen treats can offer a numbing effect, which may alleviate throat irritation temporarily. If you’re wondering, “Are popsicles good for a sore throat?”, the answer often depends on your personal preference. For many, popsicles and ice-cold water can provide a short-lived soothing effect and help with hydration. Just be sure to avoid icy treats high in sugar if you’re concerned about excessive sweetness.

Should You Avoid Any Drinks When Your Throat Is Sore?

While you have a plethora of options for what to drink for sore throat relief, certain beverages might worsen discomfort. Highly acidic juices (like orange or grapefruit) can sometimes sting if your throat is particularly sensitive. Extremely hot beverages can also aggravate already inflamed tissues. Furthermore, drinks containing a lot of caffeine—such as coffee or certain energy drinks—may contribute to dehydration. If you love a hot beverage, opt for moderately warm rather than piping hot so you can enjoy the benefits without added irritation.

What Food for Sore Throat Should You Eat?

Finding the best food for a sore throat can make mealtimes far less daunting. When your throat hurts, soft and mild-tasting foods tend to be the most comforting choices. Here are some good foods for a sore throat:

Oatmeal

Oatmeal is a classic comfort food for sore throat issues, as it’s both filling and easy to swallow. It’s also high in fiber and can provide sustained energy, which is useful if you’re under the weather. You can top it with mashed banana or a small drizzle of honey for additional flavor, but keep it simple to avoid irritating your throat.

Scrambled Eggs

Scrambled eggs are another staple when considering what to eat when your throat hurts. They’re typically soft, protein-packed, and mild in flavor—three qualities that make them excellent sore throat foods. Just avoid over-seasoning; too many spices can sting.

Mashed Vegetables or Pureed Soups

If you’d like more variety in your diet, consider pureed soups and mashed vegetables. Butternut squash soup, for instance, is smooth and gentle on a raw throat, while mashed carrots or sweet potatoes can offer vitamins and nutrients without requiring strenuous chewing. These soft textures place them high on the list of best foods for a sore throat.

Yogurt or Smoothies

For a cool option, yogurt or fruit smoothies can be a delightful choice. They’re creamy and can be prepared in ways that minimize throat irritation. Just be sure to watch the sugar content if you’re blending fruit juices.

Should You Avoid Any Food When Your Throat is Sore?

There are definitely foods you might want to skip when dealing with soreness in your throat. Crunchy items—like chips or crackers—can scrape and inflame an already tender surface. Similarly, spicy foods might cause extra irritation. You’ll also want to limit acidic or citrus-heavy fruits if they sting. Ultimately, focusing on good food for sore throat relief means opting for soft textures and mild flavors.

What Medicine Should You Take for Your Sore Throat?

While choosing the best drink for a sore throat or seeking the best food for a sore throat can help you stay comfortable, medication may also be part of your symptom-management toolkit. Over-the-counter remedies are widely available to soothe that scratchy feeling. For instance, InstaSoothe^™ Sore Throat + Soothing Comfort provides both throat pain relief and comfort. Another popular choice to keep in mind is InstaSoothe^™ Kickstart Sore Throat Spray, which comes in a winter fresh flavor for quick on-the-go support.

If you’re concerned about sore throat causes or the factors that contribute to them, consult with a healthcare professional to learn more about their potential triggers and ways to address them responsibly, especially if you have pre-existing conditions or if your symptoms have begun to become worrisome.

A Quick Recap

• Stay hydrated.

Drinking enough fluids is essential. Hot drinks for sore throats—like herbal tea—or a cold treat such as popsicles can both bring mild relief.

• Soft and mild foods.

When you want good foods for sore throat comfort, think oatmeal, soft eggs, and pureed soups that are gentle on swollen throat tissues.

• Avoid irritants.

Steer clear of extremely hot liquids, spicy ingredients, and crunchy items that can aggravate soreness.

• Use medicines wisely.

Over-the-counter options like throat sprays and soothing lozenges help to provide symptom relief.

Over-the-counter options like throat sprays and soothing lozenges help to provide symptom relief. 

By focusing on hydration, opting for the right sore throat foods, and being mindful of potential irritants, you can help ease some of that unwelcome scratchiness. If symptoms persist or worsen, seek professional medical advice to ensure you’re on the right track.

References

1. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901.
2. McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res. 2006;20(8):619-633.
3. Brown LK, Miller A, Miller E. Chicken Soup for the Treatment of Respiratory Infections. Chest. 2020;158(5):2231-2232.