Waking up with a dry, sore throat can be a miserable experience. While eating might be the last thing you feel like doing, it’s essential to fuel your body when you’re sick. And choosing the right foods for a sore throat can make a big difference in your recovery. Cynthia Li, MD, an internal medicine physician and author of Brave New Medicine, says that nutrient-dense foods are a low-risk, high-potential gain prescription that can help you fight off the infection that’s causing your misery. Here are some foods to eat when you’re laid up with throat discomfort:
Chicken Soup
Sore throats are often the result of inflammation and dehydration. The fluids in chicken soup replenish lost water and salt, helping your body retain fluid inside the tissue. Vegetable broth is a good alternative if you’re vegan.
Honey
Manuka honey has been scientifically proven to be effective against a variety of bacterial and viral infections, including those that cause the common cold and some Strep species. However, in larger doses, honey’s sugar content can suppress the immune system.
Yogurt
Yogurt is a good source of protein, carbohydrates, and healthy fats, as well as probiotic bacteria that support immune function and keep harmful germs from taking hold in our bodies. Studies have shown a link between yogurt consumption and reduced rates of respiratory infections and ear pain.
Mashed Potatoes
The skin on potatoes is a rich source of magnesium, vitamin C, and antioxidants, all of which support a strong immune system. Just make sure your mashed potatoes aren’t too hot, as that can further irritate your throat.
Eggs
Eggs are rich in minerals like zinc, iron, and selenium, as well as vitamin D and B12, which can help fend off infections that cause a sore throat.
Oatmeal
Oatmeal is rich in magnesium, zinc, and antioxidants, which help in kickstarting the body’s detoxification process.
Ginger
“Ginger “”Ginger has been shown in lab experiments to have analgesic [pain-reducing], antioxidant, and anti-inflammatory properties,” says Dr. Li. “It also appears to inhibit the growth of certain harmful strains of bacteria.” In a study published in Nutrition Journal, the combination of ginger and honey proved to be more effective than either alone. Since many sore throats are accompanied by postnasal drip, which can irritate the stomach and induce nausea, “ginger’s best-established property, [which is] fending off nausea, is another compelling reason to give it a try,” Dr. Li adds.
Jell-O
Jell-O is a decent option when you have a sore throat, but watch out for the sugar content, as high-sugar treats can suppress the immune system.
Smoothies
Smoothies are an excellent way to pack in a whole salad’s worth of produce in a few sips. Stick to ingredients like kale, celery, and berries, which are low in sugar and high in disease-fighting antioxidants. Instead of using orange juice as your base, use water along with a whole orange or tangerine.
Ice Cream
Cold foods like ice cream can help soothe a sore throat and reduce inflammation. However, it’s best to avoid high-sugar options.
In summary, eating the right foods when you have a sore throat can help fuel your body and boost your immune system to speed up recovery.
