Health, Nutrition

10 Soft Foods To Eat With Sore Throat

I know what it feels like when you are hungry with a sore throat and you are afraid to eat cause it hurts when you swallow. It’s so frustrating so I decided to put together this list of soft foods to eat with sore throat that I turn to. These foods all contain anti-inflammatory and soothing properties so read on!

Now some of the foods on this list may not sound like your conventional sore throat comfort foods but I urge you to try them first. That being said, I highly recommend seeing a doctor if your sore throat lasts for more than a week cause it could be bacterial.

Lastly, here are some of my favorite home remedies that I use for sore throat and the flu that really help my family during the winter.

Soft Foods To Eat With Sore Throat

10 Soft Foods To Eat With Sore Throat

Adding warm soft foods to your diet when you have a sore throat helps reduce irritation in your throat lining and causes a soothing effect. Foods like warm chicken soup, tea, warm oatmeal, cereal, smoothies, and gelatin desserts can really help you get some comfort. 

Continue reading for the full list of foods to eat with a sore throat.

1. Warm Chicken Soup

Having a warm bowl of homemade chicken soup while sick is a great way to replenish your electrolytes and reduce dehydration. It is also great for soothing a sore throat and contains a ton of vitamins, minerals, and proteins to strengthen your immune system and help you recover faster.

Just make sure you use a chicken soup recipe that is made with low-sodium homemade bone broth or stock cause they have a ton of health benefits. Try this chicken soup recipe

2. Warm Oatmeal

Not only are oatmeal filling but they are filled with vitamins and minerals to help you heal faster. Make a bowl of warm oatmeal using steel-cut oats with some organic raw honey to help soothe your aching throat and reduce inflammation.

Oatmeal has been found to help aid digestion and boost the immune system which makes it a perfect comfort food when you’re sick.

3. Yogurt

Now for some people, dairy products can thicken mucus production so omit this comfort food if that happens to you. With that being said, yogurt contains probiotics which have been shown to help strengthen the immune system and ward off viruses.

This study shows that eating yogurt often helps reduce how often you catch the cold and speed up the recovery process without the need for antibiotics.

4. Vitamin C Rich Fruit Smoothies

Smoothies are easier to swallow than eating the fruits themselves and when they are packed with vitamin C, they help you recover faster. You can also add yogurt to your smoothies if you prefer instead of eating it bland. Some of the best anti-inflammatories, vitamin C-rich fruits include:

  • strawberries
  • blueberries
  • mangos
  • pineapples
  • kiwi
  • papaya
  • raspberries
  • apples
  • guava

5. Honey

Go ahead and eat a spoonful of organic raw honey to help reduce your symptoms faster. You see, honey contains antibacterial properties which makes it perfect for those with sore throat. It also has anti-inflammatory and soothing properties which reduce swelling and burning sensation in the throat.

Just make sure you don’t give honey to kids under one year old, try corn syrup instead.

6. Mashed Potatoes

Mashed potatoes are also rich in antioxidants, minerals, and vitamins like magnesium, vitamin C, niacin, magnesium, manganese, phosphorus, fiber, and folate which help strengthen the immune system and fight against infections. 

7. Ice Cream

Ice cream has a cool creamy texture that helps with a sore throat. When made with yogurt it provides you with healthy fats, calcium, phosphorus, probiotic fats, and protein. Just make sure to go for blends that are made with leafy greens or nutritious fruits.

8. Scrambled Eggs

Scrambled eggs are easy on the throat and are soft plus they don’t cause itchiness in the throat. They’re also packed with nutrients such as protein and vitamin D which are great for the immune system.

That said, make sure to use butter or cooking spray instead of oil to fry your eggs instead of oil. That’s because oily foods can cause inflamamtion and irritation in the throat lining.

9. Jello & Marshmellow

Jello and marshmallow both contain gelatine which helps coat the throat lining and causes a soothing effect. Grab a bag of marshmallows of your choice or make some jello with honey to reduce your symptoms quickly.

10. Warm Cooked Pasta

A warm plate of mac and cheese can help curb your cravings, keep you full longer during the day, easier to swallow, and cause a soothing effect. It’s also great to add warm foods to your diet when sick because they help reduce irritation and keep your throat moist. 

Foods & Drinks To Avoid With A Sore Throat

Here are some of the foods and drinks you need to avoid when you have a sore throat. Consuming them while sick can cause irritation and inflamamtion in your throat lining and make your condition worse. 

  • crackers
  • crusty bread
  • spicy seasonings and sauces
  • sodas
  • coffee
  • alcohol
  • dry snack foods, such as potato chips, pretzels, or popcorn
  • fresh, raw vegetables
  • acidic fruits, such as oranges, lemons, lime, tomatoes, and grapefruits
  • dairy (may thicken mucus production in some people)

Try My Grandma’s Cough Syrup Recipe


If you have a sore throat, stay away from foods that can make your symptoms worse. Don’t eat spicy foods, raw vegetables, sodas, coffee, and acidic foods. Instead, eat foods that are easy to swallow and soft.

Eating soft foods can help reduce irritation. Also, make sure you include warm drinks like ginger tea, turmeric tea, and green tea in your diet cause they help reduce the burning sensation and itchiness in your throat.

I hope you found this post helpful, if you did, don’t forget to save it for later. You will find it helpful during the winter. You can also find me on Pinterest for more awesome tips and posts.

Soft Foods To Eat With Sore Throat