Manuka Honey and Other Foods for Your Sore Throat

It’s understandable that you likely don’t want to eat much when your sore throat is on fire, but there are some foods that actually ease throat pain while relieving inflammation and boosting your immune system as well. Below, you can find some of the best foods for a sore throat, given they're easy to swallow, soothing, and full of nutrients. Whether you already have them in your house or someone goes to get them for you, these foods will help you prioritize good nutritional habits while you’re feeling sick, and it’s a simple way to help you heal yourself.

Fruit Popsicles

Icy popsicles can provide immediate relief for a sore throat, but many of the pre-made choices you find in the store use high fructose corn syrup and unwanted additives, such as artificial flavors and colors. Try to find brands that use only pureed fruit or at least make popsicles of your own via BPA-free molds using fruits like cherries, pomegranate juice, blueberries, and other antioxidant-rich fruit. You can even include vegetables—by blending spinach with green fruits like kiwi—or even tart cherry juice, which is great for alleviating inflammation and helping you rest, thanks to it naturally containing melatonin.

Mashed Sweet Potatoes with Cinnamon

A nice dose of sweet potatoes can provide several key nutrients for your immune system, specifically vitamin A and vitamin C. They’re full of anti-inflammatory compounds and antioxidants, and the potatoes’ mashed texture can be very soothing on sore throats. Adding cinnamon will provide solid flavoring, but it also contains antioxidants and helps support immunity by fending off bacteria, fungi, and viruses. Mix the cinnamon with some Manuka honey or maple syrup, and fold it into the potatoes or blend them with some almond flour, maple syrup, and water-soaked dates to create a healthy “pudding.”

Manuka Honey

When a sore throat also comes with a cough, Manuka honey can easily assist with that. This sweet substance not only contains antibacterial and anti-inflammatory properties, but it's also believed to be effective as a cough suppressant. Make sure to specifically look for raw, organic Manuka honey, which hails from the island country of New Zealand. Add the honey into your oatmeal or tea, drizzle it on mashed sweet potatoes, whip it into a smoothie, or lick it directly off your spoon.

Chamomile Tea and Lemon

While also having anti-inflammatory properties, chamomile tea is said to help you fall to sleep faster, which is especially important when you’re feeling sick. If you’re coughing as well, the chamomile tea’s antispasmodic benefits may help as well. It’s also wise to add lemon to the tea to provide a boost of vitamin C and antioxidants.

Photo By Rawpixel