6. Broths and soups
This is one old wives’ tale that’s true: Chicken soup is good when you’re sick! Not only does it help soothe your throat, but chicken soup also typically contains antioxidants with anti-inflammatory properties from ingredients like garlic, onion, and vegetables. If you’re not a fan of chicken, that’s okay. Warm broths and soups in general are good for the throat.
The soft texture of mashed potatoes makes them easy to swallow, and potatoes aid your immune system in fighting off viruses, says Dr. Gersch. He says you’ll want to keep the skin on (just mash it all together) because it contains vitamins such as magnesium, vitamin C, and antioxidants, which can help your body recover from infection more quickly.
As a powerful antioxidant, turmeric can reduce swelling and inflammation in your throat. Turmeric is available as a supplement, but you can also get it in herbal teas or soups.
Popsicles or low-sugar fruit sherbet can have a cooling effect and help relieve a sore throat, according to Dr. Gersch. Make sure to choose ones made with actual fruit juice that is high in vitamin C, as this can strengthen your immune system.
Studies have shown that pomegranate juice may help fight off infections and reduce inflammation, but be sure to look for low-sugar offerings. Dr. Gersch says it’s important to ensure the juice is pure and doesn’t contain much sugar. Non-acidic juices like grape or apple juice are also great options to help you stay nourished and hydrated without irritating your already sore throat, he says.
Root vegetables like carrots, sweet potatoes, squash, and cabbage provide abundant nutrients and antioxidants to help combat your sore throat. According to research, root vegetables also have an anti-inflammatory effect due to their antioxidant content, making them particularly beneficial in recovering from a sore throat. But because these veggies can be particularly crunchy (and potentially irritating), Dr. Gersch recommends cooking them until they’re tender.
Not only do smoothies feel good on a sore throat, but they supply immune-boosting nutrients from the fruits and vegetables they contain, says Dr. Gersch. For example, strawberries, papaya, guava, and kiwi are high in vitamin C, and blueberries and leafy greens are packed with antioxidants.
2. Oatmeal or grits
“Oats are loaded with antioxidants, zinc, and magnesium, which can all eliminate the germs from your body that might be causing your sore throat,” Dr. Gersch says. Like oatmeal, grits are soft and non-irritating.
The body needs extra energy to create an immune response when sick, and carbohydrates are its main energy source. The soft texture and warmth of pasta can also feel soothing on your sore throat, says Dr. Gersch. He recommends choosing a whole grain option and avoiding acidic, tomato-based pasta sauces, as they can cause irritation. Instead, opt for plain pasta with butter or olive oil and garlic.
Try drinking ginger tea, ginger ale, or eating fresh ginger if your throat is sore and irritated. Ginger is a natural antioxidant and has antibacterial properties, which makes it an excellent choice to fight inflammation.
Eggs contain zinc, vitamin B12, vitamin D, iron, and selenium—nutrients that work together to fight and relieve a sore throat, says Dr. Gersch. You’ll get the benefits when they’re served in any form, but scrambled eggs are soft and easy to swallow.
The first, and least expensive, method of treating a sore throat is to gargle with warm water and salt. Add approximately one tablespoon of salt to eight ounces of warm water. Stir the salt around in the water. After that, take a few swigs, lean back, and gargle. Make sure not to swallow. Instead, spit it out and repeat.
Oatmeal is one of the warm beverages and foods that can help ease sore throats. Choosing soft foods may prevent additional irritation.
A sore throat typically lasts a few days, but it usually goes away in a week. You can usually treat your sore throat with home care. See your doctor if:
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You can also use over-the-counter methods. Throat lozenges, available in certain grocery and drugstores, not only temporarily relieve sore throat pain, but many of them also taste good.
