If your throat is red and scratchy during the wintertime, you're likely not alone. During the chillier months, it's easy to get a case of the common cold [1], and unfortunately side effects can linger . . . unless you're able to treat the sickness quickly [2]. As the weather is cold and damp, it can irritate your throat and lungs, causing nasal congestion, and all that dry heating inside to compensate for the frigid temperatures outside only exacerbates such symptoms. It's smart to have a few handy foods in your kitchen to fall back on when you start to get that tickle. Here are six foods that can fight a nasty sore throat [3].
Honey
Here's a good reason to drizzle some of that sweet stuff in your morning oats. "Honey has been found to be a natural cough suppressant [5], which is probably why you crave tea with honey while sick," said Natalie Rizzo, MS, RD [6], to POPSUGAR. "If drinking tea is too much to bear, try hot water with honey and a squeeze of lemon," Rizzo said. It'll work just as well.
Blueberries
"Blueberries contain astringent tannins, which can help soothe a sore throat [7]," says Rizzo. That dry, tart feeling in your mouth is actually good here. These astringent tannins have polyphenol qualities, meaning they are antioxidants to lower inflammation, explains Rizzo. "The thought of popping blueberries while sick might not be that appealing, so try mixing them with banana and blending into a cold smoothie," she suggests. "Bananas are soft enough to eat, and the cold will soothe the sore throat," she adds.
Ice Pops
You can go with plain ice cubes or flavored ice pops to help ease a sore, scratchy throat. "Ice water or frozen popsicles are a great option. Just like you ice a joint that is inflamed, it helps to ice an inflamed throat. Drinking ice water or sucking on ice cubes or fruit-flavored popsicles can help reduce the inflammation in the throat and make you feel better," Rizzo says.
Golden Milk
Golden milk [8] is basically a turmeric latte [9], and it can really work wonders on your throat. "Golden milk (aka turmeric in hot milk) works well. Turmeric is a potent antioxidant [10] that will help to reduce inflammation in the sore throat," Rizzo says. However, go with nondairy milks to reduce mucus. "The combination of turmeric with warm almond milk, a touch of honey, and spices makes golden milk, which has been promoted as a healing drink in Indian cultures for centuries," Rizzo says.
Oats
As oatmeal is warming and soft, it can help soothe a sore throat, says Kelly Jones, MS, RD, CSSD, LDN [11]. In general, soft and mushy foods are easy to eat without irritating the throat, Jones says. Also, the high-fiber content in oats can help your body fend off germs, she says, which can help boost recovery.
Soup
However, avoid cream-based soups. "Since dairy coats the throat and esophagus, it may increase phlegm in some individuals, which can prompt coughing and more irritation," she says. If you want a creamier texture, go with nondairy milks, like almond milk, for instance. You can also opt for veggie-based, bone broth-based, or good old-fashioned chicken soup to get those pipes working again. Chicken, in general, can even decrease mucus [12] and promote healing of the immune system and throat.