The best foods to help soothe a sore throat

A sore throat is super uncomfortable, so to ensure that you don’t suffer hunger pangs or irritate your throat even further, we’ve put together a list of the best foods to help soothe your throat while you’re on the road to recovery. As a rule of thumb, drink lots of fluids, up your intake of foods with anti-bacterial and anti-inflammatory properties, and eat foods that are soft in texture. Here are some tried and tested ingredients to add to your shopping list the next time you have a sore throat:

1. Honey
   Honey has anti-inflammatory, antioxidant and antibacterial properties. Its high viscosity helps provide a protective barrier to prevent infection, while the texture itself soothes the throat. Take a teaspoonful of honey on its own, or mix in a glass of warm water. [Don’t give honey to babies under the age of one because it can cause a rare but serious gastrointestinal condition called infant botulism.)
2. Ginger
   Studies show that ginger has antimicrobial properties that may help fight bacterial or viral infections, while its antioxidants may provide protective and healing benefits against disease. Research also suggests that ginger’s anti-inflammatory effects can help block the pro-inflammatory proteins in the body which cause inflammatory pain and itchiness. Here’s how you can use it:

• Chew on the root! Slice off a 2.5 cm piece of fresh raw ginger root, remove the exterior, and chew on it. You can either swallow or spit out the pulp when you’re done. If the ginger flavour is too intense for you, grate the ginger and mix in a teaspoon of honey.
• Drink ginger tea. Combine two teaspoons of fresh ginger in one cup of boiling water. Let it steep for five minutes, then strain before drinking. An easier way would be to buy good quality ginger teabags! You can also add a teaspoon of honey to your ginger tea.

1. Garlic
   Garlic contains a compound, allicin, that has antibacterial, antifungal, and antiviral properties. When crushed, allicin is released and we get all the benefits of this superfood. Here are a few ways to get fresh, raw garlic into your system:

• Grate or crush a clove or garlic and wait for the liquid to appear. Mix with a teaspoon of honey and ingest! [Raw garlic can be hard on the stomach!]
• Add grated garlic to honey or olive oil and use it as a dressing over soft vegetables or a salad.
• Sip on garlic-infused tea by steeping a clove of garlic in one cup of hot water.

1. Warm liquids

Drinks help you to stay hydrated, thin mucus, and keep your throat moist, but warm drinks promote more salivation and may also reduce coughs by soothing the back of your throat. Try teas or a chicken soup. If you’re feeling sick, eating soup is an easy way to get nutrients into your system and it will help with the throat irritation. Follow the link for a nourishing, flavourful recipe from our CFTH booklets. [Soup recipe from CFTH]

4. Soft foods
   When it’s difficult to swallow, experts recommend eating soft foods that won’t irritate the throat. Our favourites are:

• Eggs. These nutritious powerhouses come with vitamins B12, B2, B5, B9, vitamin A, phosphorus, selenium and many other nutrients.
• Oats. It reduces inflammation, increases energy and is a great source of fibre.
• Mashed potatoes. Don’t forget to add the garlic!
• Macaroni and cheese. It’s filling and easy to swallow!
• Yoghurt. Packed with calcium, protein and probiotics, yoghurt supports the immune system by helping to balance the gut microbiome and prevent the growth of harmful bacteria.
• Bananas. Not only are they soft, they’re also healthy!

4. Ice lollies
   While some people swear that hot drinks are the way to go to treat a sore throat, others prefer something cold – ice lollies, popsicles or ice-cream! You can also keep it healthy by making your own lollies or ice-cream using blended fresh fruit and complimentary herbs such as mint and ginger. Ice has a local cooling effect on any inflamed tissues and may have an inhibitory effect on pain-sensitive nerves in the throat. It also lowers the temperature of the nerve endings in the throat, thereby reducing the pain signals. Try both ice lollies and warm liquids to see what works best for you.

Foods to avoid

As you recover, stay away from foods that could irritate the throat and are difficult to swallow. Foods may include:

• dry, snack foods, such as potato chips, popcorn, and nuts
• acidic fruits, such as oranges, lemons, lime, tomatoes, and grapefruits
• crunchy foods such as raw vegetables, crackers or toast bread
• spicy seasonings and sauces, such as chilli sauce
• alcohol, which may cause a stinging sensation in a sore throat, and can be dehydrating.