The 11 Best Foods To Eat When You Have A Sore Throat, According To Doctors

Ugh, is there anything worse than feeling like a million pin pricks are attacking your throat? Even though it hurts to swallow, much less get any food down your gullet, fueling up when you’re sick is vital, according to doctors and medical experts. Ahead, they share their best recommendations on what to eat and drink with a sore throat, as well as what to avoid when that area is tender. FYI: The old adage, “feed a cold” is also excellent advice for a sore throat. Getting nourishment just might be the best remedy for those aggravated vocal cords. In fact, “nutrient-dense foods are a low-risk, high-potential gain prescription,” says Cynthia Li, MD, an internal medicine physician and the author of Brave New Medicine. Even just grazing casually, you can really pack in the vitamins and minerals to combat the infection—which is what’s making you feel wretched in the first place (vitamin C and zinc are your BFFs when boosting your immune system to speed up recovery).

Meet the Experts: Cynthia Li, MD, an internal medicine physician. Nate Favini, MD, is the chief medical officer at Forward. Michelle Pearlman, MD, is an internist and gastroenterologist. Jaclyn Tolentino, DO, is a family physician who specializes in immune health. Paul Kwak, MD, is an otolaryngologist at the NYU Langone Voice Center’s Department of Otolaryngology.

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“The most common cause of a sore throat is a viral infection,” says Nate Favini, MD, the chief medical officer at Forward. “The virus and your immune response to the virus cause the lining of your throat to become inflamed, which causes pain.”You also can’t ignore the pandemic elephant in the room: COVID-19 could be a contributing factor to your misery. “The common manifestations of COVID are tonsil enlargement, runny nose, and upper respiratory infection, and all can cause a sore throat,” says Michelle Pearlman, MD, an internist, gastroenterologist, and the co-founder and CEO of Prime Institute Miami. “A lot of viruses and bacteria can cause pharyngitis (a.k.a. a sore throat), sinus congestion, or a cough, and that irritates the throat and can cause swelling.”

Depending on how severe and how long you’ve had your symptoms, you may need to visit the doc, but it’s super important to rest up and stay hydrated. “Water can thin any sort of mucus secretions that might be occurring, and it can also help with the hydration of the throat and keep it moist,” explains family physician Jaclyn Tolentino, DO.What else should you drink for a sore throat? Dr. Tolentino recommends sipping warm liquids like broths and teas—they’re easy to swallow and soothing. For solid sustenance, she suggests mostly soft foods to avoid irritating the delicate throat lining, so think milder options like yogurt, oatmeal, and Jell-O.If you’re down for the count with throat discomfort, try one of these foods or drinks to feel better. And something to look forward to: ice cream is on the list!

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