Foods that Soothe and Heal a Sore Throat

Just before our move to Colorado I came down with a sore throat. Ever a believer in the Hippocrates quote, “Let food by thy medicine and medicine thy food,” I hit the drawing board to research foods that support the healing of and relief from a sore throat. I then tried a bunch of them.

Here are my favorites:

Sore throat super foods
Let’s begin with my buddy Apple Cider Vinegar:

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I gargled with 1 part ACV and 2 parts warm water every 30 minutes or so when it was possible. This instantly brought about some relief from the pain. Plus, the antibacterial properties of vinegar help neutralize throat infections. It’s helpful to start gargling with ACV at the very first signs of a sore throat.

Next, a super food powerhouse combo:
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That’s plain (unsweetened) Greek yogurt, honey, and cinnamon. I discovered this combination because of my sore throat, but was so impressed by its deliciousness, I’ve continued making and enjoying it. Mix together the yogurt, a couple tablespoons of honey, and a few good shakes of cinnamon. Stir together.

Let’s take a closer look at the super foods involved…

Yogurt: Not only is plain, unsweetened yogurt easy for a sore throat to handle, but yogurt itself supports a healthy immune system by delivering a dose of the good bacteria, also known as probiotics. On the label, look for live active cultures/probiotics. I recommend sticking to unsweetened yogurt and adding your own sweetener such as honey or fresh fruit.

Honey: Honey soothes and moistens a sore throat. It also packs a powerful health punch containing all 18 essential amino acids. Its antioxidant and antimicrobial properties boost the immune system and fight disease and infection.

Cinnamon: Cinnamon also inhibits bacterial and fungal growth and has been used for centuries to improve energy, vitality, and circulation. It also gives this particular recipe a sweet and apple pie like quality. Nums.

Moving on…


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Freshly squeeze the juice of a lemon into a cup of warm water.  You can add honey or ACV as well. Check out the beginning of this post for taste of the health benefits of lemon.


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It’s intense, but when I’m not feeling well I eat raw garlic. I’ll mince a clove and thoroughly chew and swallow half of it. I do this at the first sign of a cold and believe it contributed to the fast healing of my sore throat as well. Garlic is a pretty incredible super food. This post also talks about the benefits of our friend garlic.


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Bananas are vitamin dense and soft and easy for a sore throat to handle. They can be mashed up and sprinkled with cinnamon or mixed with honey or eaten over warm oatmeal for added benefits.

All of these super foods are abundant with health benefits in addition to the ones I listed here. Experiment with different combinations and see what works best for you.

Along those lines, of course, you know best how you feel, what is helpful for you, and when it is appropriate to see a doctor.

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