A sore throat may be annoying, but it’s one of the most common symptoms of colds, seasonal allergies, and sickness. Regardless of the cause, the food you eat will make all the difference in your recovery time and comfort level, says registered dietitian Samantha Peterson, MS, RD. This means “choosing foods that calm inflammation and skipping those that can aggravate the throat’s delicate tissue or trigger more mucus,” she says. Here, dietitians call out the worst offenders.

1. Acidic foods

When you have a sore throat, take a break from acidic foods. Examples include citrus juices (like lemonade and orange juice), tomatoes, and tomato sauce, like marinara. “The acidity can further irritate an already inflamed throat lining, making burning and soreness worse,” Peterson says. Instead, opt for gentler foods and drinks. Think softer, milder fruit like banana, papaya, or mango, suggests registered dietitian nutritionist Maddie Pasquariello, MS, RDN.

2. Extra spicy food

It can be tempting to consume spicy foods when you have a sore throat. Maybe it’s because your senses are blunted, or perhaps spicy foods simply taste good in the moment, Pasquariello says. But spicy foods can be irritating, especially if your sore throat is caused by excessive coughing. The solution? “If you want to [eat] a spicy soup or broth, just moderate the spice level a bit more than you normally would,” Pasquariello suggests.

3. Crunchy foods

Dry and crunchy foods like pretzels, crackers, and toast are worth avoiding when you have a sore throat. “These [foods] can scrape and irritate the throat, especially when it’s already tender or swollen,” Peterson says. You’re better off choosing soft, easy-to-swallow options like mashed sweet potatoes, smoothies, gently heated soups, or oatmeal with a drizzle of honey, Peterson suggests.

4. Extra hot foods and drinks

Drinking hot tea or broth may offer temporary relief, but the practice can accidentally burn your throat, potentially making your symptoms worse. According to Pasquariello, warm tea and broth are better overall, as they’re gentler on the throat. Drinking ice-cold drinks (like a cold smoothie) or sucking on ice chips can help as well, Pasquariello adds.

5. Alcohol

Contrary to popular belief, alcohol doesn’t kill the bacteria that cause sore throats, Pasquariello explains. Instead, alcohol can further irritate your throat, impair your immune system, and contribute to dehydration—so it’s best to avoid it when you’re sick. With that in mind, “stick to warm broth, warm tea, smoothies, and water,” Pasquariello says.

6. Dairy-heavy foods

“While cold dairy might feel soothing initially, it can sometimes thicken mucus for some people, making congestion and throat clearing worse,” Peterson says. This includes foods like milkshakes and ice cream, though hot dairy foods (like cream sauces) can also do more harm than good. Peterson suggests drinking chilled smoothies made with almond milk, coconut milk, coconut yogurt, or frozen fruit instead.

7. Caffeinated drinks

Caffeine, like alcohol, can dehydrate the body, making your throat feel even drier, Peterson says. Plus, caffeine interferes with sleep, “something your immune system needs more of to help fight infection,” Peterson says. Your best bet is to sip on herbal teas, like chamomile, slippery elm bark, licorice root, or marshmallow root. You can also add a touch of raw honey, which adds antimicrobial benefits and a soothing sweetness, Peterson suggests.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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