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Sore throats can be a result of inflammation and dehydration, making it challenging to find a food that will help soothe the throat. However, the right foods can help to reduce inflammation and provide hydration, improving symptoms and helping to speed up recovery.
Fluids and Soft Textures
Dr. Li explains that fluids like chicken soup or broth are ideal for replenishing lost water and reducing the symptoms of a sore throat. "Fluids like the broth in chicken soup not only replenish lost water, but the salt helps your body retain the fluid inside the tissues," she says.
"The same rings true for virtually any broth—vegetable will do if you’re vegan." In addition to fluids, soft textures are also key for reducing symptoms and promoting recovery. "The best food when you have a sore throat is a soft texture that won't further irritate your throat," says Dr.
Favini.
Antioxidants and Immune-Boosting Foods
There are several foods that are rich in antioxidants and minerals that can help boost the immune system and reduce the symptoms of a sore throat. "Yogurt is a good source of protein, carbohydrates, and healthy fats, as well as probiotic bacteria, the beneficial germs that support immune function and keep harmful germs from taking hold in our bodies," says Dr.
Li. "Beyond that, the cool and soft textures of yogurt make it an easy food to swallow when nothing else soothes." Eggs are another excellent source of immune-boosting vitamins and minerals. "Eggs are rich in minerals like zinc, iron and selenium, as well as vitamin D and B12, which can help your body defend against the infection that causes a sore throat," explains Dr.
Li. Oatmeal is another soft food that is easy to swallow and rich in antioxidants and minerals like magnesium, zinc, and antioxidants, which can help the body's detoxification processes and free the body from waste and infections.
Ginger has also been shown to have pain-reducing, antioxidant, and anti-inflammatory properties and may inhibit the growth of certain harmful strains of bacteria.
Smoothies and Beverages
Smoothies can be an excellent way to get a variety of nutrients in one drink, especially for those who find it challenging to eat solid foods.
"Beverages like this are a great way to get, say, a whole head of lettuce's worth of good nutrients in a few sips. Stick to ingredients like kale, celery, and berries, which are low in sugar and high in antioxidants," advises Dr.
Li.
Ice Cream and Cold Foods
Even ice cream can be a helpful food for reducing the symptoms of a sore throat. "Cold foods like ice cream can be particularly good because they help soothe the sore throat and may even reduce the inflammation," says Dr.
Favini. In conclusion, when dealing with a sore throat, it's crucial to remember to drink plenty of fluids, eat soft foods, and opt for foods that are rich in antioxidants and immune-boosting vitamins and minerals. Just remember not to go overboard with sugar and to stick to recommended serving sizes.