6 foods to avoid when you have a sore throat

A sore throat is when you have a sore, itchy, or irritated throat and it may get worse when you swallow. When the cold weather arrives, so do the sore throats. Those sore throats can get annoying, especially when you’re trying to get everything on your to-do list done. In my experience, swallowing liquids can be painful, let alone eating! However, you certainly want to keep up with a healthy diet to help your body heal.

You’ll no doubt also want to stay hydrated while out in the weather with a sore throat, even when you feel that initial tingle starting to come. Also, there are certain types of foods that you may want to avoid to increase your chances of recovering quickly with a faster recovery.

Below are six foods to avoid when you’re feeling sick with a sore throat. Plus, for more ideas on how to soothe a sore throat, be sure to also check out 4 Best Foods to Eat for a Sore Throat, Says a Dietitian.


Foods like chips, crackers, and other similar foods can feel sharp when swallowed and cause more pain and irritation. The jagged edges of these foods can dig into your already sore throat. Softer foods tend to work better on a sore throat. If all you crave is biscuits while you’re sick, you can soak them in hot tea to soften them.

citric fruits

They’re packed with vitamin C, which is great for when you’re sick. However, if the acidity of fresh fruits like oranges, lemons, and limes increases the tickle in your throat when you eat them, then it is better not to consume them until the sore throat subsides. Juices, popsicles, and smoothies made with citrus fruits can also be irritating, so wait temporarily if they bother you. To soothe a sore throat with citrus, squeeze a slice into warm tea or even warm water and honey. To soothe a sore throat with citrus, squeeze a slice into warm tea or even warm water and honey. You can also resort to other foods with vitamin C that are softer, such as mashed potatoes or sautéed peppers.


Like citrus fruits, acidic foods like tomato sauce can irritate the throat. If so, temporarily avoid until the pain subsides, and then bring on the (healthier) pizza!

hot sauce jars

Some people, when they have a sore throat, need to give up the hot sauce or sriracha. These types of foods can irritate the area of ​​the throat that is inflamed or further irritate the throat. If that is your case, eliminate spicy food from your diet until the sore throat passes.

carrots and celery sticks

Carrot and celery stalks are certainly healthy, but their hardness can be annoying if you rub them on an irritated area of ​​your throat. If your toughness bothers your sore throat, then go for cooked vegetables or even pureed vegetables like mashed potatoes for now. You can dip those raw veggies back into hummus once your throat is on the mend.

fried food

Although fried chicken and fried onion rings can be comforting to eat when you’re sick, the thick coating can irritate a sore throat. Stay away until your symptoms subside, and remember to choose fried foods in small amounts, as they are not the healthiest option, especially when you are sick.

The bottom line:

When you have a sore throat, avoiding these foods while choosing the healthiest ones and staying is your best bet to help your body heal. Since sore throats can vary in their degree of pain, avoid any foods that might irritate your throat until you start to feel better.

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