sore throat

8 recommended foods to eat when you have a sore throat

This article does not recommend medication from a medical perspective, but only provides some dietary advice for friends at home! if you feel sore throat

There are some foods that not only relieve pain but also strengthen the body’s immune system. ,

You may not want to eat too much when your throat is on fire. Still, there are foods that can relieve pain while lowering inflammation and boosting the body’s immune system.

Here are eight of the best foods to soothe a sore throat. They are all soothing, easy to swallow, and nutritious.

All fruit popsicles

The cooling sensation of delicious popsicles can instantly soothe a sore throat. But many prepared foods are sweetened with high fructose corn syrup or other added sugars and unwanted additives like artificial colors and flavors.

Try using antioxidant-rich fruits like blueberries, pomegranate juice, and cherries to make ice cream in BPA-free molds. You can also mix leafy greens or spinach with green fruits like kiwi and add them to smoothies.

In addition to suppressing inflammation, cherry juice can also help you rest. This is because cherries are one of the few foods that naturally contain melatonin.

Studies have found that in addition to improving sleep, consuming cherries offers many health benefits, including reducing:

  • oxidative stress
  • inflamed
  • Muscle soreness and loss of strength due to exercise
  • blood pressure
  • arthritis

Chamomile Lemon Tea

In addition to providing anti-inflammatory compounds, chamomile can help people fall asleep quickly. Some evidence suggests that people who drink chamomile tea before bed after giving birth experience better sleep than those who don’t drink chamomile. Sleep allows your body to rest while fighting bacteria or viruses that are making you feel uncomfortable

Additionally, chamomile may help reduce muscle spasms if you have a cough. So steep a bag of chamomile tea in a cup of hot water and add fresh lemon for a boost of vitamin C and extra antioxidants.


Fresh ginger root is a potent antioxidant. Ginger’s health-boosting properties also include anti-inflammatory and anti-cancer effects.

Peel, grate, and add ginger to homemade fruit sodas, chamomile tea, honey, oatmeal, sweet potato puree, or smoothies.


If your cough is accompanied by a sore throat, honey can help. This sweet stuff acts as a cough suppressant. In addition, honey has the following properties:

  • Antioxidants
  • Antibacterial agents
  • Anti-inflammatory
  • antiproliferative

Look for organic raw honey or Manuka honey, which comes from New Zealand and has incredibly powerful antibiotic properties. Add honey to chamomile tea or oatmeal, drizzle over mashed sweet potatoes, and blend into a smoothie.

Cinnamon Sweet Potato Mashed

Sweet potatoes provide two essential immune-supporting nutrients: vitamins A and C. Both vitamins are antioxidants that protect cells from aging and disease.

Sweet potatoes are also rich in anti-inflammatory compounds. Studies have found that these root vegetables, primarily purple vegetables, have anti-inflammatory activity. In addition, after being crushed, it has a soothing effect on sore throats.

Cinnamon adds flavor and is also a potent source of antioxidants. Cinnamon helps protect against viruses, bacteria, and fungi, thereby boosting immunity

Mix cinnamon with maple syrup or honey. Then, fold into a puree or mix the two with some water-soaked dates, almond flour and maple syrup to make a nutritious “pudding”

Mashed Banana Oatmeal

Oats are a satiating and easily digestible grain. Additionally, the antioxidants and magnesium in oats help suppress inflammation, while zinc aids immunity and healing. Studies have found that the polyphenols in oats have antioxidant and anti-inflammatory properties.

Like broth, oats provide a base that can be blended with other healthy ingredients, like mashed bananas. Bananas are an excellent addition due to their mushy texture, and they also contain vitamin C and other antioxidants for a nutritional boost.

You can also stir in honey, ginger, and cinnamon. Mix oats with hot water, soak in almond milk overnight, and serve frozen.


A smoothie can quickly turn into a complete meal. If you choose good ingredients, smoothies can provide healthy protein, good fats, and nutrient-dense carbohydrates, as well as vitamins, minerals, and antioxidants.

If you have a bad appetite, drinking a smoothie or two a day can help you meet your overall nutritional needs while soothing a sore throat.

Mix a handful of vegetables with plant-based protein powder, nut butter or avocado, nut milk or water, frozen fruit, fresh ginger root, turmeric, and black pepper.

Garlic, turmeric and black pepper vegetable broth

A cup of warm broth is comforting, and if you’re also full, the steam can help relieve congestion. Additionally, vegetable broth can provide nutrients and antioxidants and act as a vehicle for other beneficial ingredients, such as garlic.

Garlic contains anti-inflammatory sulfur-containing compounds and contains antibacterial, antiviral and fungal compounds that may boost immunity. Research shows that aged garlic extract can enhance immune cell function and reduce cold and flu symptoms.

Make sure you add some turmeric to the broth as well. Asian countries have used turmeric, a spice, for medicinal purposes for centuries. The root’s active ingredient, curcumin, helps reduce levels of inflammation-causing enzymes in the body.

However, curcumin doesn’t work well without adding piperine (a substance in black pepper), so be sure to add pepper.

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