As the cool winds of fall begin to blow, sore throats tend to become more common. The scratchiness, irritation, and painful swallowing are all too familiar as the season changes, whether it’s due to allergies, colds, or dry air. If you’re battling a sore throat this fall, having a list of soothing foods and drinks on hand can provide relief and help you get back to enjoying the crisp autumn days.
Here are eight comforting foods and drinks that will not only soothe your sore throat but are also seasonally appropriate to warm you up as the weather cools down.
1. Warm herbal tea with lemon
A warm cup of tea is a fall staple, and it can work wonders for a sore throat. Herbal teas like chamomile and peppermint are particularly soothing. Chamomile has natural anti-inflammatory properties and can help you relax, making it an ideal nighttime remedy. Peppermint tea, on the other hand, contains menthol, which numbs the throat and relieves pain. Add a squeeze of lemon for a boost of Vitamin C to support your immune system.
For an extra fall touch, consider adding a sprinkle of cinnamon, which can provide additional anti-inflammatory benefits and enhance the warming effect.
2. Smoothies with seasonal fruits
If swallowing solid foods is painful, smoothies can be a lifesaver. Smoothies made from nutrient-rich ingredients like spinach, Greek yogurt, and seasonal fruits like apples or pears provide hydration, vitamins, and antioxidants to help fight infection. Add in some protein powder, flaxseed, or chia seeds for extra nutrients. A pumpkin spice smoothie with pureed pumpkin and a dash of cinnamon will add a delicious fall twist.
Cold smoothies can also have a numbing effect on your throat, offering soothing relief while giving your body the nourishment it needs.
3. Warm broths and soups
When the temperatures start to drop, nothing beats a warm bowl of broth or soup. Chicken soup is a classic for good reason—its soothing warmth can relieve throat pain, and the steam can help clear nasal passages. Opt for vegetable broth or chicken broth with added garlic for its antiviral properties, and sprinkle in some turmeric or black pepper to amplify the anti-inflammatory effects.
Butternut squash soup is another fall favorite that provides comfort and relief, thanks to its creamy texture and immune-boosting properties.
4. Cold ice pops
Though it may seem counterintuitive in cooler weather, cold ice pops can soothe an inflamed throat. Opt for fruit-based popsicles made from pureed fruits like blueberries or tart cherries, which are packed with antioxidants. Avoid sugary, artificial popsicles, as they may exacerbate inflammation.
Feeling adventurous? Try making homemade apple cider pops with honey, which can offer the benefits of both a cool treat and the anti-inflammatory effects of honey.
5. Oatmeal with mashed bananas and spices
Oatmeal is a comforting, soft food that’s easy to swallow when your throat is sore. Rich in fiber and antioxidants, it provides a healthy base to which you can add soothing ingredients. Mashed bananas, for example, are gentle on the throat and packed with nutrients. A sprinkle of cinnamon or ginger can enhance the soothing properties and give your oatmeal a warm, seasonal flavor.
To sweeten things up, try drizzling some honey on top, which is known for its throat-calming effects.
6. Honey: nature’s throat soother
Raw honey is a powerful ally in the fight against sore throats, thanks to its natural antibacterial and anti-inflammatory properties. Honey can act as a cough suppressant and a throat soother, making it a must-have during cold and flu season. You can mix honey into your tea, oatmeal, or even warm water for a quick and effective remedy.
For a fall-inspired drink, mix honey with warm water, apple cider vinegar, and a dash of cinnamon for a comforting sore throat tonic.
7. Mashed sweet potatoes with cinnamon and honey
Mashed sweet potatoes are another soft, throat-friendly food loaded with Vitamins A and C, as well as antioxidants. Their naturally sweet flavor makes them both nutritious and comforting. For an extra fall touch, add a sprinkle of cinnamon and a drizzle of honey or maple syrup. Not only will this enhance the flavor, but the combination of cinnamon and honey also provides additional anti-inflammatory benefits.
8. Warm lemon water
Lemon water is a simple yet effective way to soothe a sore throat. The Vitamin C and antioxidants found in fresh lemons help reduce throat inflammation while boosting the immune system. Warm lemon water can also increase saliva production, keeping your throat moist and more comfortable.
For an even more soothing drink, add a teaspoon of honey or a pinch of salt to help reduce irritation and promote healing.
When to seek help
While these foods and drinks can provide soothing relief for a sore throat, it’s important to recognize when further evaluation may be necessary. If your sore throat persists for more than a few days, worsens over time, or is accompanied by symptoms such as difficulty swallowing, persistent fever, or swollen glands, it may be time to consult an ENT specialist. An expert can assess your condition, identify any underlying issues, and recommend appropriate treatment to help you feel better and get back to enjoying your fall activities.
