15 Foods Traditionally Believed to Soothe a Cough or Sore Throat
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15 Foods Traditionally Believed to Soothe a Cough or Sore Throat
A cough or sore throat can be incredibly uncomfortable, whether it’s caused by a cold, flu, allergies, or dry air. While over-the-counter medications can help, many people turn to natural remedies for relief. Certain foods have been traditionally used for centuries to soothe throat irritation and calm coughing fits. In this blog post, we’ll explore 15 foods that are believed to ease a cough or sore throat, backed by insights from trusted sources like Harvard Health, Johns Hopkins Medicine, Cleveland Clinic, Mayo Clinic, Brown University Health, Healthline, WebMD, and Health.com.
1. Honey
Honey is one of the most well-known natural remedies for soothing a sore throat and calming a cough. Its thick consistency coats the throat, providing immediate relief from irritation. According to Mayo Clinic, honey also has antibacterial and anti-inflammatory properties that can help fight infections. A study cited by Healthline found that honey is as effective as some cough suppressants in reducing nighttime coughing in children.
How to Use: Stir a teaspoon of honey into warm tea or simply take it straight. (Note: Do not give honey to children under 1 year old due to the risk of botulism.)
2. Ginger
Ginger has long been used for its anti-inflammatory and antimicrobial properties. It can help reduce throat inflammation and soothe irritation. Johns Hopkins Medicine highlights ginger’s ability to ease nausea and respiratory discomfort, making it a great choice for coughs and sore throats.
How to Use: Brew fresh ginger slices in hot water to make ginger tea. Add honey for extra soothing benefits.
3. Chicken Soup
Chicken soup isn’t just a comfort food—it’s a scientifically backed remedy for colds, coughs, and sore throats. The warm broth helps keep you hydrated, while the steam can loosen mucus and ease congestion. Cleveland Clinic notes that chicken soup also contains anti-inflammatory properties that can help reduce throat irritation.
How to Use: Enjoy a bowl of homemade chicken soup with vegetables for added nutrients.
4. Turmeric
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It can help reduce throat inflammation and soothe irritation. Health.com recommends turmeric as a natural remedy for sore throats and coughs.
How to Use: Mix a teaspoon of turmeric powder into warm milk (golden milk) or add it to tea.
5. Lemon
Lemons are rich in vitamin C, which can help boost the immune system and reduce mucus production. The acidity of lemon juice can also break up mucus and soothe a sore throat. WebMD suggests combining lemon with honey for a powerful throat-soothing remedy.
How to Use: Squeeze fresh lemon juice into warm water and add honey to taste.
6. Garlic
Garlic has natural antimicrobial and immune-boosting properties, thanks to its active compound, allicin. It can help fight infections that cause coughs and sore throats. Harvard Health highlights garlic’s role in supporting overall immune health.
How to Use: Add fresh garlic to soups, broths, or teas for maximum benefits.
7. Oatmeal
Oatmeal is a soft, easy-to-swallow food that can provide relief for a sore throat. It’s also rich in fiber and nutrients that support overall health. Healthline recommends oatmeal as a soothing option for throat irritation.
How to Use: Prepare oatmeal with milk or water and top with honey or mashed bananas for added flavor.
8. Marshmallow Root
Marshmallow root has been used for centuries as a natural remedy for sore throats and coughs. It contains mucilage, a gel-like substance that coats and soothes the throat. Brown University Health notes its effectiveness in reducing throat irritation.
How to Use: Brew marshmallow root tea by steeping dried root in hot water.
9. Bananas
Bananas are soft, easy to swallow, and gentle on the throat. They are also rich in vitamins and minerals that support immune health. Mayo Clinic suggests bananas as a good option for those with sore throats.
How to Use: Eat ripe bananas as a snack or blend them into a smoothie.
10. Pineapple
Pineapple contains bromelain, an enzyme with anti-inflammatory properties that can help reduce throat swelling and break up mucus. Health.com recommends pineapple juice as a natural remedy for coughs and sore throats.
How to Use: Drink fresh pineapple juice or eat small pieces of pineapple.
11. Peppermint
Peppermint contains menthol, which has a cooling effect that can soothe throat irritation and calm coughing. Johns Hopkins Medicine highlights peppermint’s ability to relax throat muscles and reduce coughing.
How to Use: Brew peppermint tea or inhale peppermint steam for relief.
12. Slippery Elm
Slippery elm is an herb that contains mucilage, which coats and soothes the throat. It has been used for centuries as a natural remedy for sore throats and coughs. Cleveland Clinic recommends slippery elm lozenges or tea for throat relief.
How to Use: Brew slippery elm bark in hot water to make tea or use lozenges.
13. Coconut Oil
Coconut oil has antimicrobial and anti-inflammatory properties that can help soothe a sore throat and reduce coughing. Healthline suggests using coconut oil as a natural remedy for throat irritation.
How to Use: Add a teaspoon of coconut oil to warm tea or simply swallow a small amount.
14. Applesauce
Applesauce is soft, easy to swallow, and gentle on the throat. It also contains vitamin C, which supports immune health. WebMD recommends applesauce as a soothing food for sore throats.
How to Use: Enjoy chilled or room-temperature applesauce as a snack.
15. Herbal Teas and Infusion Beverages
Herbal teas and infusion beverages like chamomile, licorice root, and thyme are known for their soothing properties. They can help reduce throat inflammation and calm coughing. Harvard Health highlights the benefits of herbal teas for respiratory health.
How to Use: Brew your favorite herbal tea and add honey or lemon for extra relief.
Conclusion
When dealing with a cough or sore throat, turning to natural remedies can provide much-needed relief. These 15 foods have been traditionally used for their soothing and healing properties, and many are supported by scientific research. Whether you prefer a warm cup of herbal tea, a spoonful of honey, or a comforting bowl of chicken soup, these remedies may help ease your symptoms and support your recovery.
For more information on managing coughs and sore throats, visit trusted sources like Harvard Health, Johns Hopkins Medicine, Cleveland Clinic, Mayo Clinic, Brown University Health, Healthline, WebMD, and Health.com.
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