Skip to main content

Originally published Jan. 20, 2022

Last updated April 7, 2026

Soothe Your Sore Throat: What Really Works

James Dinn, DO

Medically reviewed by:
James Dinn, DO

Focus on staying comfortable with soft foods, warm liquids, salt water gargles, and pain relievers as needed.

Got a scratchy, painful throat? You’re not alone. Most sore throats get better on their own within a week, but the right foods and remedies can help you feel more comfortable while you heal.1

What to Eat and Drink

When your throat hurts, stick with foods that are soft, warm (not hot!), and easy to swallow. Here’s what can help:

Warm liquids are your friend

Chicken soup, vegetable broth, and warm herbal teas can soothe your throat and keep you hydrated.2 Bonus: They’re packed with nutrients to support your immune system.

Honey for sweetness and relief

A spoonful of honey (in tea or by itself) can help ease throat pain and calm a cough. Just remember: never give honey to babies under 1 year old.3

Soft, nutritious foods

Think scrambled eggs, oatmeal, mashed potatoes, yogurt, and bananas. These go down easily and give your body the fuel it needs to heal.2

Herbal teas

Many people find relief with warm teas made from lemon, thyme, ginger, or chamomile. While the research is still catching up, these have been used for generations and are generally safe to try.3,4

Cold treats

Some people prefer cold foods like smoothies, yogurt, or ice pops to numb the pain. If it feels good, go for it!

Foods That Might Make Things Worse

Skip anything that’s hard, crunchy, scratchy, or very acidic until you’re feeling better:

  • Crackers, chips, and dry toast
  • Raw vegetables
  • Very hot foods or drinks
  • Citrus fruits and juices (if they sting)
  • Spicy foods (if they irritate)

Home Remedies That Actually Help

Salt water gargles

Mix 1/4 to 1/2 teaspoon of salt in a glass of warm water and gargle several times a day. This simple trick can help reduce swelling and kill bacteria.2

Throat lozenges

Over-the-counter lozenges with menthol or mild numbing ingredients can provide temporary relief.2,5

Stay hydrated

Drink plenty of fluids to keep your throat moist and help your body fight off whatever’s causing the soreness.2

Use a humidifier

Adding moisture to the air can help if dry air is making your throat feel worse.

Rest up

Your body heals best when you give it time to rest.2

What About Pain Relief?

Over-the-counter pain relievers like ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) are proven to help with sore throat pain.1,4,5 Follow the directions on the package, and talk to your doctor if you have questions.

When to See Your Doctor

Most sore throats are caused by viruses and get better on their own.1,2 But you should call your doctor if:

  • Your sore throat lasts more than a week
  • You have severe pain or trouble swallowing
  • You develop a high fever
  • You get frequent sore throats
  • You have other concerning symptoms

Your doctor can determine if you need antibiotics (which only work for bacterial infections, not viruses) or other treatment.5

The Bottom Line

A sore throat is no fun, but it usually goes away on its own within a week.1 Focus on staying comfortable with soft foods, warm liquids, salt water gargles, and pain relievers as needed. And remember: antibiotics won’t help unless you have a bacterial infection, so save them for when you really need them.5

Feel better soon!

References

Advice & services Articles