Have a Sore Throat? Try These 5 Food Remedies

Written By: Gloria Tsang, RD

Title: Founding Registered Dietitian

Alumni: University of British Columbia

Last Updated on:

It’s swollen, and you feel grumpy. Often, you dread the simple task of swallowing. If you have a sore throat, you may want to try one or more of the following food remedies!

5 Food Remedies to Soothe a Sore Throat

  1. Drink honey water. The mechanism of how it helps is not fully understood, but honey is capable of inhibiting the growth of antibiotic-resistant bacteria. To soothe a sore throat, simply mix one to two tablespoons of honey into a cup of hot water.
  2. Gargle with salt water. My mother would hand me a warm cup of salt water every time I got sick. Salt draws water out from cell membranes, effectively reducing swellings and inflammation, giving your sore throat some temporary relief. Try adding half to one teaspoon of salt to a cup of warm water, and gargle with it at least once each hour.
  3. Sip green tea throughout the day. A 2007 study showed that research participants taking green tea extracts had improved immune response because they secreted more virus-fighting interferon. The effect of hot liquid on your sore throat is like a warm gel pack on a sore muscle. Better yet, add some honey to your green tea!
  4. Try apple cider vinegar. I can’t find any scientific evidence of how it works, but many people just swear by it! Mix one tablespoon of apple cider vinegar in a cup of warm water, gargle, and swallow.
  5. Consider popping a Vitamin D pill. The sunshine vitamin continues to surprise us. A 2007 study found that subjects taking daily Vitamin D supplements were 3 times less likely to report cold and flu symptoms. A higher dose (2000 IU/day), given during the last year of the study, resulted in virtually no reports of cold or flu symptoms.

The Bottom Line

Before you rush to your doctor right at onset, try the above natural remedies to battle a sore throat. If it lasts longer than 3 days, check with your doctor.

Tell Us: What Food Remedies Work For You?


green tea, honey, immune booster, supplements, vitamin d


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