The key to a healthy throat chakra is not only what you eat but how you eat. In American culture we have some very unhealthy eating habits that stop us from digesting properly and block our throat chakras. Properly chewing your food is very important. You don't want to gulp down and swallow quickly. This is a habit that is hard to kill if you've been spending years rushing your lunches.
What is a common food that commonly helps your throat feel good? Soup right? Yes soup is a great food for your throat chakra. Sauces, soups and sauces that coat the throat and offer a flavorful lubrication are good for helping to unblock your energy. You also want to look at seaweed, which is high in iodine and helps the thyroid and metabolism.
If your throat chakra is over-active you will probably be referred to commonly as an arrogant person. You might try to force your ideas and opinions on others and be a bit self-righteous. To balance the throat chakra you will also want to look at foods that are high quality and contain a lot of water. Fruits like blackberries and blueberries are also wonderful for the throat chakra. Below is a great video by Sadhguru about how to eat consciously.