If you have a sore throat, you’re likely looking for quick relief. Viral or bacterial infections typically trigger sore throats, but understanding the difference is critical to choosing the proper treatment. Knowing when to seek professional help, avoid unnecessary antibiotics, and use natural remedies such as peppermint or turmeric can help you recover faster and more effectively.

About sore throats

Sore throats can be frustrating, making swallowing, talking, or even breathing sometimes uncomfortable. They usually happen when the tissues in your throat become inflamed, often due to an infection.

Viruses usually cause sore throats—think colds, the flu, or even something like mono. These sore throats typically go away on their own with a bit of rest and care. On the flip side, sometimes the culprit is a bacterial infection, like strep throat, which may require more serious intervention, like antibiotics, to clear up.

A sore throat is often just one symptom of a bigger issue. If it’s bacterial, like strep throat, you might also notice a fever or swollen glands. Knowing what’s causing your sore throat is vital in treating it properly and getting back to feeling like yourself.

The dangers of antibiotics

When dealing with a sore throat, it’s easy to think antibiotics are the simple solution. But here’s the catch: antibiotics only work on bacterial infections, not viral ones. So if a virus causes your sore throat—like most are—antibiotics won’t do a thing to help. Studies show that up to 90% of sore throats are viral, so antibiotics aren’t necessary in most cases.

Taking antibiotics when you don’t need them can actually do more harm than good. Some of the common side effects include nausea, diarrhea, and even allergic reactions. However, the bigger concern is the long-term risks. Overusing antibiotics can lead to antibiotic resistance, a growing issue where bacteria evolve to become immune to the drugs that once killed them. This makes future bacterial infections harder to treat. Plus, antibiotics don’t just kill harmful bacteria—they also wipe out good bacteria in your gut, which can lead to digestive issues and a weakened immune system.

That’s why it’s so important only to take antibiotics if a healthcare professional prescribes them after determining your sore throat is actually bacterial. Misusing antibiotics not only impacts your health but contributes to a much bigger problem globally.

What to eat (and what to avoid) with a sore throat

When your throat feels sore and scratchy, eating the right foods can make a huge difference in how you feel. Certain foods can soothe the irritation and provide comfort, while others can make things worse. Let’s start with the goods.

Foods to soothe

Broths and soups
There’s a reason chicken soup is a go-to when you’re sick! Warm broths and soups soothe your sore throat and help keep you hydrated. They’re also packed full of nutrients, which are essential to support a weakened immune system. Plus, they’re easy to swallow, which is a bonus when your throat feels tender.

Oatmeal
This is a perfect comfort food when you’re feeling downright crappy. Oatmeal is soft, easy to eat, and full of nutrients like fiber and antioxidants. You can mix in honey or mashed banana to boost the soothing effect.

Smoothies
Cool, refreshing, and packed with vitamins, smoothies are another great option for a sore throat. Avoid citrus-based ingredients, as they can be harsh on a raw throat. Try blending berries, bananas, and yogurt for a throat-friendly treat.

Mashed potatoes
Creamy and smooth, mashed potatoes are an easy-to-eat, comforting food when you’re dealing with a sore throat. They’re filling and can be made even more nutritious by mixing broth instead of butter or cream. Plus, they won’t irritate your throat like crunchy or spicy foods might.

Scrambled eggs
Eggs are a fantastic source of protein, and when scrambled, they’re soft and easy to swallow. They’re also packed with nutrients like vitamin D and B12, which can support your immune system as you recover. Just be sure to avoid adding spices that may further irritate your throat.

Soft fruits
Bananas are a staple when you’re feeling under the weather. They’re soft, gentle on your throat, and full of nutrients like potassium and vitamin C. Bananas also provide a natural source of energy, which can be helpful when you’re feeling run down. Other soft fruits like melons or ripe peaches can also be good choices.

Cooked veggies
While raw veggies can be hard on a sore throat, lightly cooked or steamed vegetables like carrots, squash, or zucchini are soft enough to eat without irritation. They’re packed with vitamins and minerals to help boost your immune system, and their smooth texture makes them easy to swallow.

Foods to avoid

When you have a sore throat, certain foods can make things worse by irritating the already inflamed tissues or making it harder to swallow. Here’s what you should avoid:

Sugary foods
As tempting as sweets may be, sugary foods can increase inflammation, which is the last thing you want when your throat is sore. High sugar intake can also weaken your immune system, slowing healing. It’s best to skip the candy, cakes, and sugary drinks until you’re feeling better.

Acidic foods
Citrus fruits (oranges, lemons, grapefruit), tomatoes, and some fruit juices are highly acidic, which can further irritate a sore throat. While these foods are generally healthy, acidity can sting and worsen an angry throat. Try to avoid these until your throat has healed.

Raw vegetables and crunchy foods
As healthy as raw veggies are, they can be too stiff and scratchy for a sore throat. Things like carrots, celery, or salad can be difficult to swallow and may worsen irritation. Crunchy snacks like chips, crackers, or toast are also best left alone, as they can be abrasive on an already tender throat.

Natural remedies to soothe a sore throat

When you’re feeling the discomfort of a sore throat, turning to natural remedies can offer relief without the need for medication. Here are some tried-and-true remedies that can help ease the pain and get you back on your feet faster. Remember to consult a healthcare provider if your symptoms persist or worsen.

Licorice root

Licorice root tea has been used for centuries to soothe irritation in the throat. The root contains natural compounds that help reduce inflammation and ease discomfort. A warm cup of licorice tea can provide a comforting, calming effect for a scratchy throat.

Peppermint

The menthol in peppermint acts as a natural pain reliever and helps to thin mucus, making it easier to breathe. Drinking peppermint tea or sucking on peppermint lozenges can help reduce throat irritation and relieve congestion.

Slippery elm

When mixed with water, slippery elm forms a soothing layer that protects the throat and reduces pain. Thanks to its mucilage content—a gel-like substance that coats the throat and relieves irritation—it’s commonly found in teas and lozenges designed to ease sore throats.

Turmeric

Turmeric’s potent anti-microbial and anti-inflammatory properties may also help speed up recovery. It can be mixed with warm water or milk to create a soothing drink that helps fight infection and reduce inflammation. 

Bone broth

Bone broth is not only a comforting and warm option when you’re sick but also packed with nutrients like gelatin, collagen, and amino acids, which support immune function and help reduce inflammation. Sipping on bone broth can keep you hydrated while giving your body a nutritional boost to help fight off infection.

Chamomile

Chamomile is well known for its soothing properties but also offers anti-inflammatory and antioxidant benefits. Brewing a cup of chamomile tea can ease throat pain, reduce swelling, and even promote relaxation, helping you rest and recover more easily.

Sea salt

Gargling with warm salt water is a simple yet effective way to reduce throat pain and inflammation. Salt helps draw out excess fluid from inflamed tissues, easing discomfort. It also helps kill bacteria, making it a go-to age-old remedy for soothing a sore throat.

Apple cider vinegar

Diluting apple cider vinegar with water and gargling may provide antibacterial benefits, helping fight infection. The vinegar helps to break down mucus and relieve throat irritation, though it’s important to dilute it properly to avoid further irritation from the acidity.

Cayenne pepper

Though it may seem counterintuitive, cayenne pepper can help relieve a sore throat. The capsaicin in cayenne has natural pain-relieving and anti-inflammatory properties, which may reduce discomfort and inflammation. Mixing a small amount of cayenne with warm water can offer surprising relief.

The bottom line

Understanding the cause of your sore throat is critical to treating it effectively. Whether it’s a viral or bacterial infection, knowing the difference can save you from unnecessary treatments, like antibiotics, which should only be taken when prescribed by a healthcare professional. Overusing antibiotics can lead to long-term health risks, including antibiotic resistance. Instead, focus on soothing your throat with natural remedies and eating the right foods to promote healing. With the right approach, you can recover more comfortably and avoid complications.