Healthy Meal And Diet Ideas For Treating A Sore Throat

Sore throat is one of the common discomforts that affects people of all age groups. Throat irritation and cough or upper respiratory infection are one of the initial symptoms of the condition. Living with a sore throat can be quite miserable, as it may make you feel reluctant to eat anything. However, it is important to nourish your body when down with a throat infection for a speedy recovery. In such circumstances, following the appropriate sore throat diet and healthy meals can supply with you all essential nutrients, boost your immunity, and promote healing. So, you might be wondering which throat infection foods you should include in your healthy meal plan, aren’t you? Read on to learn about the right diet and best healing foods for sore throat.

7 Healthy Foods to Add To Your Diet to Treat a Sore Throat:

Here’s a list of the best healing foods for sore throat.

1. Chicken Soup:

Having chicken soup is an age-old solution for sore throat. It is known for its anti-inflammatory effects that help soothe your throat. The chicken soup also helps ease congestion by restricting the viruses affecting the mucus membranes. It also offers you a good quantity of proteins. You can add nutritious vegetables, such as carrots, celery, sweet potatoes, onions, and garlic to the soup and get a dose of essential vitamins and nutrients for speedy healing. Also, having this healthy soup prevents dehydration.

2. Scrambled Eggs:

If you are looking for protein-rich food which is easy to swallow and digest, go for scrambled eggs or egg white to include in your sore throat diet. They are soft and do not cause any irritation while swallowing. Eating scrambled eggs not only nourishes your body but also helps alleviate your throat pain and inflammation. Be sure you do not add a lot of spices to it, as it may aggravate the pain.

3. Yoghurt:

Loaded with protein, yoghurt is another soft, protein abundant food that you can add to your throat infection diet. You can prepare a vegetable or fruit smoothie by adding yoghurt to it and savour it as it’s one of the best throat infection foods.

4. Bananas: Banana is another healing food for sore throat. The soft, non-acidic fruit is easy to swallow and does not cause any throat irritation. The low GI fruit offers you a good supply of nutrients, such as vitamin C and B6 and potassium. So, go for it.
5. Whole Wheat Pasta: Whole wheat pasta is loaded with nutrients, such as zinc, fibre, iron, and vitamins B3, B1, B2, and E. You can have hot pasta prepared in a low-fat sauce when down with a sore throat.
6. Boiled Carrots: Carrots are rich in vitamin A, vitamin K, vitamin C, potassium, and fibre. Steaming or boiling them and adding these nutritious carrots to your throat infection diet can be a great option to heal your infected throat. Avoid eating raw carrots when down with a sore throat, as it may irritate your throat.
7. Oatmeal: Prefer to add oatmeal to your sore throat diet, as it is not just easy on your throat but also high in proteins and soluble fibre. You feel full for longer after eating oatmeal. You can add honey or mashed banana to your oatmeal for a dose of nutrients.

7 Healthy Fluids for a Sore Throat:

Drinking healthy fluids can help soothe your sore throat and nourish your body to heal from the infection. So, include some nutritious fluids in your throat infection diet to have adequate antioxidants and nutrients to speed up the recovery.

1. Pomegranate Juice:

   Medical studies reveal that pomegranate juice can help alleviate inflammation and combat infection. So, have some fresh pomegranate juice when suffering from a sore throat.

2. Warm water with honey and lemon juice:

   Drinking warm water when suffering from a throat infection will relieve your throat irritation and cough. Also, it will keep your body hydrated and prevent the risk of dehydration. Adding a dash of honey to it will help you have anti-bacterial and anti-inflammatory benefits to recover from the sore throat. You can squeeze a fresh lemon to have enough vitamin C to increase your immunity. Be sure you have warm water and not hot water.

3. Chamomile Tea:

   The herbal tea is known for alleviating inflammation and offering soothing effects. Drinking chamomile tea relaxes you and helps induce sleep. It offers you relief from persistent discomfort and helps boost your immunity. So, you may add this herbal tea to your sore throat diet.

4. Ginger Tea:

   Having a cup of warm ginger tea will soothe your affected throat. Ginger is one of the best healing foods for sore throat. Also, it helps minimize congestion. So, include fresh, warm ginger tea in your throat infection diet.

5. Peppermint Tea:

   Peppermint is effective in alleviating swelling and reducing congestion. So, it can help you offer relief from throat irritation and cough discomfort when down with a sore throat. So, have peppermint tea.

6. Gargle with Licorice Root Tea:

   You can gargle with this cooled herbal tea, as it offers the best relief by gargling. Prepare licorice root tea, allow it to cool, gargle with it for about 10 seconds and then spit it out.

7. Slippery Elm Tea:

   When mixed with water, this herb contains mucilage s into a soft gel-like substance which helps soothe your infected throat. So, add it to your sore throat diet. The calming gel coats your affected throat, ease your throat irritation and safeguards it well.

Healthy Meal Plan to Follow When Managing a Sore Throat:

While you add these nutritious foods and fluids to your sore throat diet, you should also follow a healthy meal plan for a speedy recovery. Here’s a sample meal plan to include in your throat infection diet to strengthen your immune system and heal your throat.

Early Morning (at 7 am):

Drink one cup of ginger, lemon, and Tulsi tea.

Breakfast (at 8 am):

One bowl of oatmeal with steamed vegetables or raisins/ one bowl of vegetable daliya

Mid-Morning (at 11 am):

A few soaked almonds or a banana

Lunch (at 1 pm):

One bowl of parboiled rice topped with a teaspoon of ghee or a bowl of moong daal khichadi with a cup of buttermilk or kadhi.

Evening Snacks (at 5 pm):

One bowl of salted ragi porridge or one ragi pancake

Dinner (at 8 pm):

One bowl of chicken soup or garlic vegetable soup + one bowl of moong daal khichadi with a cup of buttermilk or kadhi.

Before Bedtime (at 10 pm):

One glass of turmeric milk.

If you are troubled with a sore throat and looking for natural ways to heal, opt for dietary modifications. Certified nutritionists, such as health experts at Health Total, can help you have a personalized sore throat diet comprising healing foods for a sore throat to ease your throat irritation and cough. Health Total experts also offer you a diet to boost your immunity, manage weight, and stay in pink of health for a long span. So, waste no time, get in touch with us online or over a call on 1-800-843-0206 and get rid of sore throat with our individualized throat infection diet.