What to Eat and Avoid with a Sore Throat or Tonsillitis: Soothing Foods & Irritants

Struggling with a sore throat or tonsillitis? Your diet can significantly impact your symptoms and healing.
Tonsillitis, or the inflammation of the tonsils, often comes with a sore, scratchy throat, pain while swallowing, and general discomfort. Whether caused by a viral or bacterial infection, choosing the right foods to eat and avoid during tonsillitis can soothe your symptoms and speed up recovery.
In this blog, we’ve compiled a comprehensive list of soothing foods for a sore throat, as well as ingredients that may exacerbate it, and home remedies that can support healing.

Foods to Avoid with a Sore Throat

When suffering from a sore throat, certain foods and drinks can aggravate inflammation, making recovery more challenging. Here’s a guide to foods to avoid:

1. Crunchy, Dry, and Hard Foods

Items like crackers, nuts, and toast can scratch and irritate an inflamed throat, making swallowing difficult. Opt for soft, smooth foods like mashed potatoes, yoghurt, and soups to soothe the throat and prevent further irritation.

2. Acidic Fruits and Juices

Citrus fruits, such as lemons, oranges, and grapefruits, can exacerbate throat inflammation due to their high acidity. These fruits can cause a stinging or burning sensation when swallowed. Instead, choose milder fruits like bananas, melons, or pears, which are less likely to irritate the throat.

3. Spicy Seasonings and Condiments

Spicy foods, such as those containing hot peppers, hot sauces, and certain spices, can exacerbate throat discomfort by intensifying inflammation and causing a burning sensation. To reduce irritation, opt for mild foods like warm broths, soft grains, and herbal teas.

4. Alcohol

Alcohol can lead to further irritation of the throat and contribute to dehydration, which may prolong the healing process. It also hinders the body’s ability to recover. It’s best to avoid alcohol during this time, including alcohol-based mouthwashes that can similarly aggravate the throat.

5. Dairy Products

While not problematic for everyone, dairy can sometimes cause the saliva or mucus to thicken, leading to a sensation of increased discomfort. If you’re sensitive to dairy, consider alternatives like almond milk or coconut milk-based products, which are generally soothing to the throat.

6. Tomato Sauces

Due to their acidity, tomato-based sauces can irritate the throat, causing discomfort and pain during swallowing. It’s better to avoid dishes with tomato sauces or replace them with milder options until your throat heals.

7. Carbonated Drinks

The fizz in sodas and sparkling waters can be irritating, and the acidity in many carbonated drinks can exacerbate throat inflammation. Instead, stick to non-carbonated beverages, such as warm tea, water, or clear broths.

8. Sour or Pickled Foods

Foods like pickles, sauerkraut, and other sour or pickled items made with vinegar or salt can worsen throat inflammation. These foods are highly acidic and can intensify discomfort, so it’s best to avoid them while your throat heals.

Best Soothing Foods to Eat During a Sore Throat

When dealing with a sore throat, opt for soothing, easy-to-swallow foods that provide hydration and essential nutrients. Soft, cool, or warm options, such as chicken soup, can help alleviate discomfort while offering comfort and nourishment.

1. Chicken Soup

Chicken soup is a comforting remedy that not only hydrates but also soothes a sore throat. The warm broth helps relieve nasal congestion, and the steam can ease throat irritation. Rich in protein, vitamins, and carbohydrates from chicken, vegetables, and noodles, this dish supports the immune system and provides a boost of energy.

2. Honey

Honey is known for its therapeutic properties and can help soothe a sore throat by acting as a natural barrier against infections. Its viscous texture promotes faster recovery. However, due to its high sugar content, honey should be consumed in moderation and avoided for children under one year.

3. Yoghurt

Cold yoghurt offers a cooling effect on an irritated throat while providing essential nutrients like protein, carbs, and fat. Many varieties also contain probiotics that support gut health and immunity. For maximum benefit, opt for low-sugar yoghurt to avoid exacerbating inflammation.

4. Mashed Potatoes

Mashed potatoes are soft and easy to swallow, making them gentle on a sore throat. They provide a filling, nutrient-rich meal without causing irritation, and their smooth texture makes them easier to eat when experiencing discomfort.

5. Eggs

Scrambled or poached eggs are soft and easy to swallow, providing essential protein and vitamins. Avoid fried or hard-boiled eggs, as they can be more difficult to manage with a sore throat. 

6. Oatmeal

Oatmeal is easy to swallow and provides sustained energy through complex carbohydrates. Adding a bit of honey or sugar can enhance its soothing effects, while ginger can add anti-inflammatory benefits. However, be mindful of sugar intake.

7. Ginger

Ginger has natural anti-inflammatory properties that help reduce pain and irritation. It can be consumed as tea, in soups, or as lozenges, but be cautious of excessive intake as it may irritate the stomach.

8. Jell-O

Soft and easy to swallow, Jell-O can help soothe a sore throat. Although it lacks significant nutritional value, it can be consumed in moderation as a complement to more nutritious foods.

10. Smoothies

Packed with a variety of fruits, vegetables, and yoghurt or milk, smoothies offer a nutrient-dense and easy-to-swallow option. They can be customised to include ingredients that are soothing and provide essential vitamins and minerals to support recovery.

Conclusion

A sore throat or tonsillitis can leave you feeling drained, but the right foods can provide relief, hydration, and nourishment. Choose easy-to-swallow, anti-inflammatory options like warm soups, smoothies, mashed vegetables, and soft fruits. 

At the same time, avoid crunchy, spicy, acidic, and carbonated items that tend to worsen inflammation. Pair your meals with rest, hydration, and simple remedies like saltwater gargles to help your throat heal faster.

 If your symptoms persist for more than a few days or are accompanied by a high fever, seek medical attention.

Expert Quote:

“What you eat during a sore throat or tonsillitis can affect your symptoms and recovery. Pick healthy foods that soothe throat pain and support faster recovery from tonsillitis. At the same time, avoid irritants that may cause discomfort.”

– Dr. Sachin Singh

Frequently Asked Questions (FAQs)

References

• Beigh*, Z., Khalid, F., & Choh, S. A. (2022). Junk food as cause of non-infectious sore throat in children. Current Pediatric Research. https://www.currentpediatrics.com/articles/junk-food-as-cause-of-noninfectious-sore-throat-in-children-22035.html
• Swallowing Problems. (n.d.). Cancer.Org. Retrieved July 1, 2025, from https://www.cancer.org/cancer/managing-cancer/side-effects/eating-problems/swallowing-problems.html
• ESCMID Sore Throat Guideline Group, Pelucchi, C., Grigoryan, L., Galeone, C., Esposito, S., Huovinen, P., Little, P., & Verheij, T. (2012). Guideline for the management of acute sore throat. Clinical Microbiology and Infection: The Official Publication of the European Society of Clinical Microbiology and Infectious Diseases, 18 Suppl 1, 1–28. https://doi.org/10.1111/j.1469-0691.2012.03766.x
• ESCMID Sore Throat Guideline Group, Pelucchi, C., Grigoryan, L., Galeone, C., Esposito, S., Huovinen, P., Little, P., & Verheij, T. (2012). Guideline for the management of acute sore throat. Clinical Microbiology and Infection: The Official Publication of the European Society of Clinical Microbiology and Infectious Diseases, 18 Suppl 1, 1–28. https://doi.org/10.1111/j.1469-0691.2012.03766.x