You may not feel like eating much when your throat is on fire, but your body still needs nutrients to help it heal. The following smoothie recipes for sore throat may help you reduce inflammation and offer relief.
A sore throat is very uncomfortable. It occurs as a part of your body’s response to infections. Usually, it’s a viral infection, but sometimes it may be caused by bacterial infections.
In most cases, your sore throat can be remedied at home. However, if you have fever symptoms, or your sore throat lasts longer than 2-3 days, it’s time to see a doctor. In all cases, it’s best to get your docs’ OK before trying to treat health conditions with smoothies.
Best Ingredients for Sore Throat Smoothies
Before we get to my favorite smoothie recipes for sore throats, let’s see which ingredients are best for cold busting smoothies.
- Turmeric – Turmeric has potent antioxidants and may help support your immune system and bring down inflammation.
- Honey – Honey not only makes your smoothies sweeter and more delicious, but it may also help soothe sore throats. It’s said to have anti-inflammatory, antibacterial properties. Some evidence even shows it being anti-viral. Honey may even be as effective at treating cold sores as anti-viral creams. Manuka honey seems to be especially effective when it comes to treating bacterial and viral infections. Keep in mind, however, that honey shouldn’t be given to infants since it can carry bacteria which can be dangerous for babies.
- Bananas – Soft, healthy fruits like bananas may give your body the nutrition it needs for healing. Bananas also can give smoothies a thick, creamy consistency.
- Oats – Oats are filling and easy to digest. Healthy complex carbs may give your body the energy it needs to battle inflammation. Zinc can support your immune system and healing process.
- Ginger – Ginger is anti-inflammatory and may provide pain relief. It’s believed to have antibacterial and anti-viral properties that may help fight infections.
- Apple Cider Vinegar – Unfortunately, there isn’t any scientific data to back this up, but some people swear apple cider vinegar can help soothe a sore throat. Apple cider vinegar may be antibacterial, so it may help with sore throats caused by bacterial infections.
- Cinnamon – Cinnamon is rich in antioxidants and has antibacterial properties. It has long been used in Chinese medicine to help relieve sore throats.
- Pomegranates – Pomegranate juice may reduce inflammation and help fight infections. Antioxidant-rich foods like pomegranates are always a good choice when it comes to battling sore throats.
- Chamomile Tea – This herbal tea has long been used for treating sore throats. Its anti-inflammatory and antioxidant properties may be just what you need to get better.
- Mint – Mint is naturally cooling and may be good for calming your sore throat.
Foods to Avoid
A sore throat can make it very painful for you to swallow certain foods. Try to avoid hard foods as well as the following foods and drinks if possible.
- Citrus Fruits and Juices – Although I love adding lemon juice and oranges to my smoothies, I avoided incorporating them in the following sore throat smoothie recipes. Citrus fruits can actually make your sore feel worse because of their acidity.
- Tomato juice and sauces – Just like citrus fruits, tomatoes can be acidic and should be avoided.
- Alcohol – Alcohol is dehydrating and can make your symptoms worse. It’s best to avoid drinks and mouthwashes when dealing with a sore throat. Also, try to restrict smoking.
- Sour Foods – It’s best to avoid sour, pickled, or brined foods such as pickles.
- Spicy Foods – Chillies and hot sauces can make your symptoms worse.
7 Smoothie Recipes for Sore Throat
Now that we know which foods we should use, why not give these sore throat smoothie recipes a try?
Sore Throat Relief Smoothie
I really hope this sore throat relief smoothie can make you feel better in no time. Chamomile tea has long been used to calm things down. It’s rich in antioxidants that may help you reduce inflammation. The frozen banana gives it a delicious, refreshing taste.
What You’ll Need:
- ½ cup unsweetened almond milk
- ½ cup chamomile tea, chilled
- 1 banana, sliced and frozen
- ½ tsp vanilla extract
- a hint of cinnamon
- 1 tsp honey
How to Prepare:
Brew the chamomile tea in advance and put it in the fridge for a few hours. If you’re in a hurry, simply add warm tea and one cup of ice cubes. Add everything to your blender and blend on the highest setting for 30 seconds.
Banana Smoothie for Sore Throat
This is a delicious banana smoothie that may soothe your throat. Oats are full of fiber and good-for-you nutrients that may help you fight off illness. The higher zinc content of oats may support your immune system and healing process.
What You’ll Need:
- 1 cup unsweetened almond milk
- 1 banana, sliced and frozen
- ½ cup rolled oats
- 2 tsp honey
- a hint of cinnamon
- 1 cup of ice
How to Prepare:
Simply add everything to your blender and blend until well incorporated.
Best Smoothie Recipe for Sore Throat
This is my favorite smoothie recipe for soothing sore throats. It combines turmeric and ginger. These two spices have been used in Chinese medicine for a long time to fight infections. They’re anti-inflammatory and may help ease your symptoms.
What You’ll Need:
- ½ cup unsweetened almond milk
- 1 tsp grated fresh turmeric
- 1-inch fresh ginger, peeled
- 1 cup mango chunks, frozen
- 1 banana
How to Prepare:
Grate fresh turmeric or simply use ground turmeric powder. Add everything to your blender jar and blend until smooth. Immediately wash the jar after blending to avoid turmeric stains.
Green Smoothie for Sore Throat
Here’s a green smoothie for all of you veggie lovers out there. The honey, mangoes, and bananas give it a pleasantly sweet taste. It doesn’t taste green at all!
What You’ll Need:
- 1 ½ cups unsweetened almond milk
- 1 cup spinach
- ½ avocado
- 1-inch fresh ginger, peeled
- ½ tsp vanilla extract
- ½ tsp grated fresh turmeric
- 2 tsp honey
- 2 bananas, sliced and frozen
- ½ cup mango chunks, frozen
How to Prepare:
Add everything to your blender and blend for 1-2 minutes depending on the strength of your blender. It’s best to wash the jar right after usage to avoid yellow stains from the turmeric.
Apple Cider Green Smoothie
You’ve never tried apple cider vinegar in your smoothies? Well, you probably should! Apple cider vinegar has antioxidant and antibacterial properties and could be what you need to soothe your throat. Keep in mind, however, that vinegar is acidic and should be balanced with alkaline foods and used in moderation when dealing with a sore throat. One small tablespoon should do the trick.
What You’ll Need:
- 1 cup spinach
- 1 avocado
- 1 banana
- 1 tbsp apple cider vinegar
- 1 pear
- a few fresh mint leaves
- 4 tsp of honey
- ½ cup of ice
How to Prepare:
Simply place everything into your blender jar and blitz away.
Soothing Tropical Mint Smoothie
Mint can be cooling and may give you sore throat relief. The frozen tropical fruits and coconut water make this smoothie super refreshing.
What You’ll Need:
- ½ cup of coconut water
- ½ cup pineapple chunks, frozen
- 1 cup mango chunks, frozen
- 1 banana
- a few fresh mint leaves
- 1 tsp honey
- ½ cup of ice
How to Prepare:
Add everything into your blender and blend for 1-2 minutes depending on the strength of your blender.
Sweet Fruit Smoothie for Sore Throat
This is a simple fruit smoothie recipe for sore throat. Pomegranate juice and berries are rich in antioxidants that may help reduce inflammation. The honey and banana give this smoothie a pleasantly sweet taste and creamy texture.
What You’ll Need:
- 1 cup pomegranate juice
- 1 banana
- 1 cup mixed berries, frozen
- 2 tbsp honey
How to Prepare:
Simply add everything to your blender and blend for 30-60 seconds. Add some ice for a more refreshing smoothie.
These were my favorite smoothie recipes for sore throats. I hope these smoothies will make you feel better in no time. Do you have any smoothie recipes you’d like to share? I can’t wait to hear from you in the comments section below! To your health!
