Ear, nose, and throat

Sore Throat: What to Eat for Quick Relief? Symptoms, Causes & Treatments

Author Bowtie Team

Updated on 2025-12-10

Disclaimer: This article is translated with the assistance of AI.

Most people have experienced a sore throat, which not only affects eating but also makes it inconvenient for those who need to speak frequently at work. Symptoms can last from a few days to several weeks. What causes a sore throat? What preventive measures are there? Besides medication, what methods can help alleviate discomfort? This article explains it all!

What Causes Sore Throat?

1. Viral Infections

This is the most common cause, accounting for about 90% of sore throat cases. Common viruses include the common cold virus (rhinovirus), influenza virus, Epstein-Barr virus (causing mononucleosis), and adenovirus. These viruses cause throat redness, swelling, pain, along with symptoms like coughing and runny nose.

2. Bacterial Infections

The most common bacterium is Group A Streptococcus (Streptococcus pyogenes), causing strep throat, which accounts for about 10% of adult cases and 20-30% of pediatric cases. Other bacteria like Neisseria gonorrhoeae or Corynebacterium diphtheriae are less common. Bacterial infections usually have more severe symptoms, possibly with white patches or pus.

3. Allergic Reactions

Allergens such as pollen, dust mites, mold, or pet dander can irritate the throat, leading to inflammation. Allergic sore throats are often accompanied by nasal congestion, runny nose, or itchy eyes, and postnasal drip can worsen throat discomfort.

4. Environmental Irritants

Smoking, secondhand smoke, chemicals, polluted air, or spicy foods can irritate the throat mucosa, causing inflammation. Long-term exposure to these irritants may lead to chronic sore throat, especially common in smokers.

5. Dry Air or Mouth Breathing

Dry indoor air or mouth breathing due to nasal congestion can dry out the throat mucosa, causing roughness or stinging. This is particularly common in winter or low-humidity environments.

6. Gastroesophageal Reflux Disease (GERD)

Acid reflux into the throat can irritate the pharyngeal mucosa, leading to chronic sore throat, often accompanied by heartburn, a sensation of a lump in the throat, or hoarseness.

6 Common Sore Throat Symptoms

Throat Pain or Stinging : This is the most common symptom, with the throat feeling burning, stinging, or rough, worsening during swallowing or speaking, possibly caused by viral or bacterial infections.
Difficulty or Pain in Swallowing : Discomfort or pain when eating or swallowing saliva, especially noticeable in bacterial sore throats (like strep throat).
Red and Swollen Throat or White Patches : Examination may reveal redness and swelling in the throat, with white spots or pus in severe cases (especially in streptococcal infections).
Hoarseness or Loss of Voice : Sore throat may affect the vocal cords, leading to hoarseness or temporary loss of voice, common in viral infections or GERD-related sore throats.
Dry Cough or Foreign Body Sensation in Throat : Patients may feel a “stuck” sensation in the throat, accompanied by dry cough or frequent throat clearing, more prominent in allergy or postnasal drip-related sore throats.
Fever or General Malaise : Viral pharyngitis often comes with mild fever (37.5-38°C), while bacterial sore throat may cause high fever (>38.3°C), along with fatigue, headache, or muscle aches.

Symptom severity varies by cause; viral sore throats are usually mild and self-resolving, while bacterial ones may require antibiotic treatment.
If symptoms persist beyond 7-10 days, or are accompanied by difficulty breathing, neck lumps, severe swallowing difficulties, or persistent high fever, seek medical attention immediately to rule out serious conditions (such as tonsillar abscess or throat cancer).

What to Eat/Drink for Faster Sore Throat Recovery?

Warm Soups

Chicken Soup : Rich in protein and electrolytes, it helps reduce inflammation and relieve throat discomfort. Studies show chicken soup may inhibit white blood cell activity, reducing inflammatory responses.
Vegetable Soup : Such as pumpkin or carrot soup, easy to digest and rich in vitamins A and C, boosting immunity.
TCM Recommendations : Use pears, goji berries, or lily bulbs to make soup, which has lung-moistening, cough-relieving, heat-clearing, and detoxifying effects.

Warm Water or Warm Beverages

Warm Water : Keeps the throat moist, relieving dryness and stinging; recommended to drink 8-10 cups (about 2 liters) daily.
Honey Lemon Water : Honey has antibacterial and soothing effects, lemon provides vitamin C to boost immunity. Brew with warm water (not exceeding 60°C) to avoid scalding the throat.
Ginger Tea : Ginger has anti-inflammatory and warming effects, relieving throat swelling and pain; adding a little honey enhances the effect.

Soft, Easy-to-Swallow Foods :

Congee or Rice Porridge : Such as plain congee, red bean congee, or pumpkin congee, easy to digest and non-irritating to the throat, suitable for swallowing difficulties.
Steamed or Stewed Eggs : Soft texture, rich in protein, aiding tissue repair.
Bananas or Cooked Apple Puree : Bananas are mild and non-irritating, rich in potassium; cooked apples reduce acidity and soothe the throat.

Zinc-Rich Foods

Including spinach, pumpkin seeds, or lean meat; zinc helps strengthen the immune system and shorten the duration of viral pharyngitis. Adults are recommended to intake 8-11 mg of zinc daily.

Cooling TCM Ingredients (In Moderation)

Snow Pear : TCM considers snow pear to clear heat and moisten the lungs; can be eaten raw or cooked to relieve dry and painful throat.
Luo Han Guo Tea : Clears heat and detoxifies, suitable for throat swelling and pain caused by viral pharyngitis.

Does Sore Throat Require Dietary Restrictions?

Spicy Foods : Such as chili peppers, black pepper, or curry, which can irritate the throat mucosa and worsen pain.
Fried or Greasy Foods : Such as fried chicken or french fries, which may increase acid reflux and irritate the throat.
Acidic or Overly Sweet Beverages : Such as orange juice, cola, or high-sugar drinks, which may irritate the throat or promote bacterial growth.
Alcohol and Coffee : Alcohol and caffeine can cause dehydration, dry out the throat, and delay healing.
Hard or Rough Foods : Such as biscuits, nuts, or hard bread, which can scratch the throat and increase discomfort.

What Medications Can Be Taken for Sore Throat?

For Viral Pharyngitis (Most Common, About 90% of Cases)

1. Over-the-Counter Pain Relievers :

Acetaminophen (Paracetamol) : Such as Panadol, adult dosage is typically 500-1000 mg every 4-6 hours, to relieve throat pain and fever.
Ibuprofen : Such as Advil, adult dosage 200-400 mg every 6-8 hours, with anti-inflammatory and analgesic effects.

Note : Avoid excessive use to prevent liver damage or stomach discomfort.

2. Throat Lozenges :

Throat Lozenges : Such as Difflam, Strepsils, or Fisherman’s Friend, containing menthol, honey, or local anesthetics (like benzocaine), which can relieve throat stinging.
Mouthwash : Such as 0.12% chlorhexidine mouthwash, gargle 2-3 times daily to reduce oral bacteria.

3. Traditional Chinese Medicine Options :

Banlangen Granules : Clears heat and detoxifies, suitable for throat swelling and pain caused by viral pharyngitis, 1 sachet each time, 2-3 times daily.
Yinqiao Jiedu Tablets : For wind-heat type sore throat (red and swollen throat, fever), adults take 4-6 tablets each time, twice daily.

Note : Traditional Chinese medicine should be used under the guidance of a registered Chinese medicine practitioner, with dosage adjusted according to constitution.

For Bacterial Pharyngitis (e.g., Streptococcal Pharyngitis)

Antibiotics (Prescription Required) :

Amoxicillin : Commonly used for streptococcal sore throat, adult dosage typically 500 mg every 8 hours, course of 7-10 days.
Azithromycin : Alternative for those allergic to penicillin, adult dosage 500 mg on the first day, then 250 mg daily, course of 5 days.

Note : Antibiotics require a doctor’s diagnosis before prescription, and the full course must be completed to prevent resistance or complications (such as rheumatic fever).

Is Lysozyme or Mefenamic Acid Effective?

Lysozyme can provide some help for mild sore throat, especially for early symptoms or as an adjunct to relief, but it cannot cure severe infections and needs to be combined with other treatments. Mefenamic Acid can relieve pain and inflammation from sore throat, but it is only symptomatic treatment and needs to be combined with etiological treatment (such as antibiotics or antiviral measures).

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Frequently Asked Questions

1. Is Sore Throat Contagious?

Viral Sore Throat

Contagiousness : Highly contagious, about 90% of sore throats are caused by viruses (such as cold viruses, flu viruses, adenoviruses), spread through droplets (e.g., coughing, sneezing), direct contact (e.g., sharing utensils), or indirect contact (e.g., touching contaminated surfaces).
Peak Transmission : Strongest contagiousness in the first 2-3 days after symptoms appear, usually lasting 3-7 days.

Bacterial Sore Throat

Contagiousness : Moderately to highly contagious, especially streptococcal sore throat (caused by Group A Streptococcus), spread through droplets or contact, particularly in crowded environments (e.g., schools, offices).
Note : Contagiousness significantly decreases after 24 hours of antibiotic treatment.

Other Causes : Sore throats caused by allergies, gastroesophageal reflux, or environmental irritants (e.g., smoke) are not contagious.

2. Can Sore Throat Cause Fever or Loss of Voice?

Fever

Common : Viral sore throat can cause mild fever (37.5-38°C), bacterial sore throat (e.g., streptococcal infection) may lead to high fever (>38.3°C).
Cause : Inflammation triggers an immune response, releasing prostaglandins that raise body temperature.
Treatment : Use acetaminophen (Paracetamol, 500-1000 mg, every 4-6 hours) or ibuprofen for fever reduction, do not exceed daily limits (Paracetamol 4g, Ibuprofen 3.2g).

Loss of Voice (Hoarseness)

Common : Sore throat affects the vocal cords, leading to hoarseness or temporary loss of voice, especially in viral pharyngitis, allergic sore throat, or sore throat caused by gastroesophageal reflux.
Cause : Inflammation and swelling of the pharyngeal or vocal cord mucosa, affecting vocal cord vibration.
Treatment : Reduce speaking to rest the vocal cords, use pen and paper for communication if necessary. Additionally, drink warm water or lo han guo tea to keep the throat moist.

If it persists for more than 2 weeks, check for laryngeal tumors or vocal cord lesions.

3. What’s the Difference Between Tonsillitis and Sore Throat?

	Sore Throat	Tonsillitis
Location of Inflammation	Central throat area, inflammation of the throat mucosa	Inflammation of the tonsils on both sides at the back of the throat, tonsils are red and swollen and may have white or yellow patches
Symptoms	Throat pain and discomfort, symptoms are usually milder	More severe throat pain, even painful to swallow saliva, accompanied by difficulty swallowing, hoarseness, fever, swollen neck lymph nodes, sometimes with white pus spots on the tonsils
Recovery Time	Usually relieves within a few days	Depends on the cause of infection, viral usually a few days to a week, bacterial may require antibiotic treatment

Sources

Author

Bowtie Team

The Bowtie Life Insurance Company Limited is an authorized life insurance company and Hong Kong’s very first virtual insurer approved. Through the use of modern technology and medical expertise, Bowtie offers an agent-free, commission-free and more convenient online platform for customers to quote, apply and claim for Voluntary Health Insurance Scheme (VHIS) anytime anywhere. Bowtie is ranked first in the direct channel sales throughout 2021. Stay up to date at www.bowtie.com.hk