What to Eat for a Sore Throat During a Cold? Winter's cold weather often lowers immunity, leading to colds. Some people recover from the cold but still experience throat discomfort. So, what can you eat to relieve a sore throat? Many foods can help alleviate throat pain. Today, we'll introduce what to eat for a sore throat during a cold—don't miss these foods!
1. Apples
An old saying goes, "An apple a day keeps the doctor away." Apples are packed with vitamins and organic acids that replenish nutrients lost during colds. Eating more apples in dry autumn not only effectively relieves constipation and inflammation but also soothes sore throats.Traditional Chinese medicine notes that apples fortify spleen qi, nourish stomach yin, generate fluids to quench thirst, and moisten the lungs while soothing the mind.Fresh olives can be steeped multiple times. After brewing, chew and consume the olive fruit to benefit from its abundant dietary fiber. Alternatively, steep two fresh olives in green tea, optionally adding a small amount of honey to enhance lung-moistening and throat-soothing effects.
3. Hot Tea
Green tea, oolong, and black tea contain abundant disease-fighting antioxidants. The warmth of tea can also alleviate feelings of congestion in the lungs. Adding honey and lemon juice to hot tea can help soothe sore throats and itchy sensations.
4. Grapes
Traditionally valued for their blood-nourishing properties and recommended for women, grapes also tonify the liver and kidneys, promote fluid production, and act as a diuretic. Whether eaten fresh or made into a concentrated syrup by mashing with honey and boiling down, then dissolved in hot water, grapes help alleviate irritability, thirst, nervous exhaustion, and fatigue-related discomfort.
5. Pomegranate
Pomegranate decoction treats sore throats. Cut one pomegranate into appropriate pieces and boil with 400 grams of water. After boiling, simmer for about 30 minutes. Use the resulting decoction for gargling. The peel possesses the strongest medicinal properties, so decocting dried pomegranate peel yields even better results.Pomegranate leaves also serve medicinal purposes with comparable efficacy. Simmer palm-sized leaves in 400 grams of water over low heat until reduced to half the volume. Strain out the residue, and the liquid can be used as a gargle.Here's a folk remedy: Finely chop a sweet, crisp, juicy radish and squeeze out half a cup of juice. Crush ginger to extract a small amount of juice, then mix it into the radish juice. Add sugar or honey, stir well, and dilute with warm water to drink as a beverage. Take three times daily for two consecutive days to clear heat, detoxify, dispel cold, and prevent colds.
7. Pears
Rich in water content with a sweet, crisp texture, pears clear heat, detoxify, moisten the lungs, generate fluids, and relieve coughs while dissolving phlegm. Whether eaten raw, stewed, or simmered into a syrup with honey, they effectively alleviate dry coughs, elderly coughs, and childhood bronchitis.Rich in nutrients including vitamins A, B1, B2, C, and calcium, kumquats help reduce throat inflammation.
9. Garlic Cloves
Dr. Degerman notes that allicin in garlic helps kill viruses and bacteria. Sucking on a cut garlic clove can prevent infections and soothe sore throats.When you feel an itchy throat, immediately place a garlic clove in your mouth and suck on it for 5-10 minutes for best results.
10. Chicken Soup
As an age-old home remedy for colds, chicken soup also helps relieve sore throats. The sodium (Na) in the broth has anti-inflammatory properties. As it slides down your esophagus, it provides immediate soothing relief.Another benefit of soup when you're sick is that it avoids the pain of chewing and swallowing solid food. It goes down easily, ensuring you get essential nutrients while fighting illness!
11. Monk Fruit
Monk fruit is highly effective against throat pain caused by autumn dryness.Office workers can peel and thinly slice the fruit to steep directly in tea. For a sensation of something stuck in the throat, prepare a lo han guo and snow pear soup: Wash one lo han guo fruit, peel and core one snow pear, chop it into small pieces, and simmer both in a pot with water for 30 minutes. Note that lo han guo has cooling properties; those with a cold constitution should use it cautiously.
12. Oatmeal
Rich in soluble fiber, oatmeal helps lower bad cholesterol and provides protein for sustained fullness. Adding banana or honey to oatmeal can soothe throat discomfort.
13.Water Chestnuts
Sweet, crisp, and uniquely shaped, water chestnuts are often used in dishes to enhance flavor. They can be eaten as a vegetable or raw as a fruit. Moderate consumption helps clear heat, generate fluids, moisten dryness, and eliminate phlegm. When cooked with lotus root, they can alleviate symptoms like dry mouth and throat, lung-heat cough, and thick, yellow phlegm.
14. Marshmallows
While strong evidence for marshmallows' effectiveness is lacking, their precursor—the sap of the marshmallow plant—has been used as a "tea" for centuries to treat coughs, colds, and sore throats.Despite the seemingly unrelated name, marshmallows do possess soothing properties for sore throats.
15. Luo Han Guo Flower Tea
While many know Luo Han Guo fruit can alleviate throat pain when brewed as tea, its flowers offer similar moisturizing benefits. With a rich, aromatic fragrance, steeping Luo Han Guo flowers in hot water releases a delightful, fragrant aroma.I once brought back a packet of luo han guo flowers from a trip and use them daily for tea. They clear the lungs, moisturize dryness, and effectively alleviate sore throats, coughs, hoarseness, and even constipation caused by internal heat.
16. Persimmons
Known as the "fruit of the gods," persimmons moisturize the lungs, relieve coughs, dissolve phlegm, and soften hardened tissues. Eating them raw is especially helpful for chronic coughs due to lung deficiency, coughs with excessive phlegm, and coughing up blood-streaked sputum. Ripe, soft persimmons alleviate dry itchiness, thirst, and internal heat discomfort.
17. Licorice
Decoction of licorice root treats inflammation and pain. It effectively soothes tonsillitis or sudden throat pain. Simmer 6g licorice in 400ml water until reduced by half, strain, and divide into three portions. Rinse mouth with a small amount before slowly swallowing.
18. Spicy Curry
Curry beef and chicken curry are beloved dishes for many. Yet surprisingly, curry offers an unexpected health benefit.According to a November 14 report in Hong Kong's Wen Wei Po, consuming curry can effectively alleviate cold symptoms. Recent British research reveals that spicy curry stimulates saliva production, reducing coughing and soothing sore throats—making it an affordable and effective "dietary remedy."