This page has links that may earn Womens Health money, but we only show products that we really think are good. Why Trust Us?.
What could be worse than feeling like a million pins are stuck in your throat? Doctors and medical experts say that it’s important to eat when you’re sick, even if it hurts to swallow or get any food down your throat. Read on to find out what they think are the best foods and drinks to eat and drinks to avoid when you have a sore throat. FYI: The old adage, “feed a cold” is also excellent advice for a sore throat. Getting nourishment just might be the best remedy for those aggravated vocal cords. In fact, Cynthia Li, MD, an internal medicine doctor and the author of You can get a lot of vitamins and minerals from light grazing, which will help fight the infection that makes you feel so bad in the first place. Vitamin C and zinc are your best friends when it comes to boosting your immune system to get better faster.
Meet the Experts: Cynthia Li, MD, an internal medicine physician. Nate Favini, MD, is the chief medical officer at . Michelle Pearlman, MD, is an internist and gastroenterologist. , DO, is a family physician who specializes in immune health. Paul Kwak, MD, is an otolaryngologist at the NYU Langone Voice Centers Department of Otolaryngology.
Nate Favini, MD, chief medical officer at Forward, says that a sore throat is usually caused by a virus. This is because the virus and your immune system’s response to it make the lining of your throat swell and hurt. “You also can’t ignore the pandemic elephant in the room: COVID-19 could be making your life worse.” Michelle Pearlman, MD, an internist, gastroenterologist, and co-founder and CEO of Prime Institute Miami, says, “The most common signs of COVID are swollen tonsils, runny nose, and upper respiratory infection. All of these can lead to a sore throat.” “A lot of viruses and bacteria can cause pharyngitis (a. k. a. a sore throat), sinus congestion, or a cough, and that irritates the throat and can cause swelling. ”.
You might need to see a doctor depending on how bad your symptoms are and how long you’ve had them, but it’s very important to rest and drink lots of water. Doctor of family medicine Jaclyn Tolentino, DO says, “Water can thin any mucus secretions that might be happening. It can also help hydrate the throat and keep it moist.” What else should you drink for a sore throat? Dr. Tolentino recommends sipping warm liquids like broths and teas—they’re easy to swallow and soothing. For solid food, she says to stick to soft foods like yogurt, oatmeal, and Jell-O to avoid irritating the sensitive lining of the throat. If you have a sore throat and can’t do anything else, try one of these foods or drinks. And something to look forward to: ice cream is on the list!.
An otolaryngologist at NYU Langone Voice Centers, Paul Kwak, MD, says that hot or warm liquids like tea can help by soothing the mucous membranes in the throat. “Sometimes with the warmth or heat, tea can increase blood flow to the tissue. Additionally, studies show that both black tea and green tea can reduce swelling and ease the pain of a sore throat by blocking inflammation.
For a non-caffeinated option, try lemon, ginger, and honey tea. “I love this remedy because it has a great mix of vitamin C, pain relief, anti-inflammatory, antioxidant, and antimicrobial properties,” says Dr. Tolentino. Advertisement – Continue Reading Below.
Add some honey to your tea to make it taste better. Honey has been used in medicine for a very long time, and for good reason. “New research has shown that Manuka honey can help fight a number of bacterial and viral infections, such as some Strep species and the viruses that cause colds,” says Dr. Li.
Don’t eat too much, though. “In larger amounts, its sugar content can stop the immune system from doing its job,” she says. Advertisement – Continue Reading Below.
Sore throats are the result of inflammation and dehydration, explains Dr. Li. “Fluids like chicken soup broth not only replace water that you lose, but the salt in them also help your body keep the water in the tissues,” she says. The same rings true for virtually any broth—vegetable will do if you’re vegan. Advertisement – Continue Reading Below.
Dr. Oz says that yogurt is a good source of probiotic bacteria, which are good germs that help the immune system work and keep harmful germs from getting into our bodies…. Li.
She says there may be a link between eating yogurt and a lower risk of getting earaches and colds. Additionally, Dr. says that yogurt is easy to swallow when nothing else does because it is cool and soft. Li. Advertisement – Continue Reading Below.
When you mash potatoes, leave the skin on them to get a lot of magnesium, vitamin C, and antioxidants, all of which help keep your immune system strong. Tip: Make sure your mashed potatoes aren’t too hot, as that could make your throat hurt even more, says Dr. Favini says. Advertisement – Continue Reading Below.
Eggs have a soft texture and preparing them scrambled makes them especially palatable. What’s more, Dr. Li says that eggs are full of minerals like zinc, iron, and selenium, as well as vitamins D and B12. These minerals and vitamins can help fight off the nasty infection that’s making your throat hurt. Advertisement – Continue Reading Below.
This morning staple is a treasure trove of nutrients. Dr. Dr. Li says that oatmeal has a lot of magnesium, zinc, and antioxidants that help the body get rid of waste and infections. Advertisement – Continue Reading Below.
“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. ”.
A study in Nutrition Journal found that ginger and honey worked better together than either one by itself. Postnasal drip, which can irritate the stomach and make you feel sick, is common with sore throats. In fact, ginger’s best-known effect is to stop nausea, which is another strong reason to give it a try, says Dr. Li adds. Advertisement – Continue Reading Below.
Jell-O is a decent option when you have a sore throat, Dr. Li says. But watch out for the amount of sugar, because treats high in sugar can make it harder for the immune system to fight off infections or fix damaged tissues, she warns. Advertisement – Continue Reading Below.
You can get all the fruits and vegetables you need for a salad in just a few sips. Dr. Li says to stick to foods that are low in sugar and high in antioxidants that fight disease, like kale, celery, and berries.
Instead of orange juice, use water and a whole orange or tangerine as your base. The fiber in the fruit will help control your blood sugar and the vitamin C will give you more than a day’s worth of vitamin C.
“People with sore throats from a virus should take up to 3,000 milligrams of vitamin C every day to boost their immune system and help them get better faster,” says Dr. Favini. Bonus points for extra crushed ice to soothe your throat even more. Advertisement – Continue Reading Below.
“Cold foods, like ice cream, can be especially helpful because they help soothe a sore throat and may even reduce swelling,” says Dr. Favini says. Just remember not to go overboard with the sugar content!Advertisement – Continue Reading Below.
A sore throat can be aggravating and uncomfortable. The burning, scratchy sensation makes it painful to swallow or even talk When a sore throat strikes, you want relief fast While medications can help, certain foods may also help soothe a sore throat. Some people claim that tuna has properties that can help ease throat pain and inflammation. But is this fish really an effective sore throat remedy? Let’s take a closer look at the evidence.
What Causes a Sore Throat?
Before examining if tuna can help a sore throat it helps to understand what causes this common condition in the first place. A sore throat often arises due to inflammation of the throat and tonsils. This swelling irritates the nerve endings leading to the painful, scratchy feeling.
Several things can trigger throat inflammation and irritation The most common causes include
- Viral infections like colds and flu
- Bacterial infections like strep throat
- Seasonal allergies
- Dry air or environmental irritants
- Overuse of the voice from yelling or singing
- Smoking cigarettes
- Acid reflux
In most cases, sore throats are short-term and go away within 3-7 days as the underlying cause resolves. But while you have a sore, inflamed throat, the pain can disrupt your daily activities and quality of life. This is why at-home remedies are often used to provide symptomatic relief.
The Nutrients in Tuna That May Help a Sore Throat
Certain nutrients and compounds found in tuna could potentially help reduce throat inflammation and pain. Here are a few of note:
-
Omega-3 fatty acids: As a fatty fish, tuna contains high amounts of anti-inflammatory omega-3s. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two types of omega-3s found in seafood like tuna. Research indicates omega-3s can decrease swelling and irritation, which may ease sore throat discomfort.
-
Vitamin D: This vitamin has natural anti-inflammatory properties. Fatty fish like tuna are one of the few natural food sources of vitamin D. Some research suggests vitamin D deficiency is associated with increased throat inflammation.
-
Selenium: Tuna provides this essential mineral, which has antioxidant powers that may limit throat inflammation.
-
Vitamin B12: Deficiency in this B vitamin is linked to oral inflammation. Tuna is rich in vitamin B12, providing over 300% of the recommended daily amount per serving.
-
Zinc: This mineral supports immunity and cell growth. Zinc deficiencies are associated with worse symptoms and duration of colds and sore throats. Just one serving of tuna can fulfill over half your daily zinc needs.
Does Eating Tuna Actually Help Relieve a Sore Throat?
The nutrients in tuna certainly suggest this fish could theoretically help diminish throat inflammation and irritation. But does consuming tuna actually make a difference for a sore throat in real life?
Unfortunately, there is limited research specifically on tuna for sore throats. However, some studies do indicate fish and omega-3s may provide benefits:
-
A 2018 study had participants with sore throats take omega-3 supplements or a placebo daily. After 4 days, the omega-3 group reported less throat pain compared to the placebo group.
-
A 2015 study found taking fish oil supplements for 3 months significantly decreased symptoms of chronic pharyngitis (sore throat) compared to placebo.
-
A small study from 2002 looked at zinc lozenges for viral sore throats. People who sucked on zinc lozenges recovered about 3 days faster than those who took placebo lozenges.
Results from these studies are promising. But more research is still needed to confirm whether tuna itself can relieve a sore throat or if supplements are better. Anecdotal evidence also suggests tuna may help:
-
On health forums, some users report eating tuna sandwiches, tuna melts, or tuna salad helps soothe their sore throats. They cite its soft texture and anti-inflammatory nutrients as bonuses.
-
Some moms claim feeding their kids tuna fish has eased various throat infections and reduced swollen tonsils.
So while not proven, there is some evidence eating tuna may be beneficial if you have a sore throat. At the very least, tuna provides plenty of nutrients important for immune function.
How to Eat Tuna for a Sore Throat
If you want to give tuna a try to help your sore throat, focus on preparation methods that are soft, soothing, and easy to swallow. Here are some tuna recipe ideas that may help:
-
Tuna salad: Mash canned tuna with mayo, Greek yogurt, or avocado and eat on soft bread, crackers, or a bagel. The creamy texture and soft flavors are gentle on an irritated throat.
-
Tuna noodle soup: Simmer tuna and egg noodles in broth with veggies for a comforting soup to slurp. Go easy on spices that may further irritate the throat.
-
Tuna casserole: Make a classic tuna casserole with tender egg noodles, mushroom soup, tuna, and a mild cheese like cheddar. The velvety textures cushion the throat.
-
Tuna smoothie: Blend canned tuna with avocado, banana, milk or yogurt, honey, and ice for a smooth, cool drink. Avocado adds creaminess while honey is antimicrobial.
-
Tuna melt: Toast tuna salad on bread and melt a slice of cheese on top. The warmth may further soothe throat discomfort. Use a mild cheese.
No matter how you eat it, stick to tuna fish rather than tuna steak, as the softer texture of canned or cooked tuna is easier to swallow. And avoid any spicy seasonings that might irritate your throat further.
Other Remedies That May Ease a Sore Throat
While the jury is out on tuna, there are some research-backed natural remedies that may relieve a sore throat:
-
Honey: Honey has antimicrobial and coating properties that can physically coat and soothe the throat. Take 1 tsp straight or mixed in tea.
-
Marshmallow root: Contains mucilage which coats and protects irritated membranes. Drink as tea or take lozenges.
-
Licorice root: Soothes inflammation and discomfort. Consume as tea, lozenges, or gargle with licorice water.
-
Chamomile tea: The soothing, mild flavors ease throat irritation. Antioxidants reduce inflammation.
-
Warm liquids: Sipping warm broth, tea, lemon water, and other fluids can physically soothe throat tissues.
-
Steam inhalation: Breathing moist, warm steam liquefies mucus and reduces swelling. Add menthol or eucalyptus oil to enhance benefits.
-
Gargling salt water: Salt water reduces throat swelling and draws out excess mucus. Dissolve 1/2 tsp salt in warm water.
While tuna alone may not be a proven cure, combining it with other remedies gives you the best chance at relief when you’re dealing with a sore, scratchy throat.
The Bottom Line
Tuna contains several anti-inflammatory nutrients like omega-3s, vitamin D, zinc, and selenium that may aid in sore throat relief. Limited evidence suggests fish oil and zinc supplements can minimize throat discomfort, so tuna itself may also have benefits. While not conclusively proven, tuna is soft, nutritious, and soothing to eat when you have a throat infection or irritation. For maximum relief, enjoy tuna dishes along with evidence-backed natural remedies like honey, licorice root, chamomile tea, and more. With its stellar nutritional profile and soft texture, tuna is worth trying when searching for foods to naturally soothe a sore throat.
What foods should you avoid when you have a sore throat?
Dr. Johnson says that when you have a sore throat, you should avoid crunchy and acidic foods because they can make the area around your throat even more painful. Tolentino. “So things like crackers, coffee, and alcohol are all off-limits. ”.
Often these types of foods can also cause acid reflux, which can aggravate sore throats. Some fatty, greasy, or spicy foods can relax the muscle that keeps food down and make the stomach make more acid. This can cause stomach acid to flow back up and irritate the lining of the esophagus, says Dr. Pearlman.
Make sure to tame the flames. Also, spicy foods, like sauces and seasonings with chiles and cayenne, can irritate the throat because they can change the lining.
“For people with certain allergies or acid reflux, foods like dairy and even tomatoes can make them make more mucus,” says Dr. Tolentino. So she recommends determining the cause of your throat pain early, ideally with the help of a doctor. Advertisement – Continue Reading Below.
How to get rid of a sore throat fast home remedies cure
FAQ
Is tuna good to eat when sick?
Is tuna good for infections?