As the weather begins to cool down, you’ll probably find yourself catching at least one winter cold. A sore throat can be an uncomfortable and irritating side effect of a winter bug, but what you eat can actually really impact how your sore throat feels throughout the day. With that said, here’s a list of foods — both hot and cold — that can help you recover from a sore throat.

Foods to avoid 

Staying hydrated is critical for treating a sore throat because it helps keep the throat moist and helps us fight off infection. That being said, there is also some food you should steer clear of when you have a tickle in your throat. Anything crunchy or acidic should be avoided as they can irritate your throat and cause acid reflux. This includes coffee, alcohol, crackers, chips, and spicy foods.

Foods to focus on 

Soup

Sore throats are caused by inflammation and dehydration, but broth-based soups can help replenish some of your lost water and help your body retain fluids.

Honey

Manuka honey has been used as a natural remedy since ancient times and has been shown to help fight off ​​both bacterial and viral infections. Add a little bit to your hot tea to feel the relief.

Yogurt

The cool, soft texture of yogurt makes it easy to eat while its high levels of protein, carbohydrates, and healthy fats make it a nutritious option for those having trouble working up an appetite.

Eggs

Eggs also have a soft texture, plus essential minerals and vitamins like zinc, iron, selenium, vitamin D, and B12, which boost immune function.

Oatmeal

Full of magnesium, zinc, and antioxidants, oatmeal is filling, good for you and easy on the throat.

Ginger

This well-known immune booster has been shown to have anti-inflammatory and pain-relieving benefits. It also helps fend off nausea if you have an upset stomach.

Smoothies 

A fruit-packed cooling smoothie will feel great on your throat and help you get lots of vitamin C. Plus, you can easily add leafy greens to up your nutrient intake.

When you have a painful sore throat, the last thing you may want to do is eat food, but keeping nutrient intake up while sick is essential for fighting off infection. These easy-to-eat options will get you the nutrients you need without irritating your throat.