A capsule for making a beverage, containing a powdered food substance which enables a beverage to be made by passing water through the powdered food substance, the capsule comprising: a cup-shaped containment body in turn comprising a tubular lateral wall, extending between a first edge and a second edge, and a bottom portion connected to the first edge and extending transversally to a central axis of the tubular lateral wall, the bottom portion comprising a dispensing hole, and the containment body defining a containment chamber inside itself; a closing element fixed to the second edge to close the top of the containment body; a filtering element mounted in the containment chamber and positioned between the powdered food substance and the bottom portion; a dispensing element, mounted in the containment chamber and positioned between the filtering element and the bottom portion, the dispensing element being intended to create a tortuous path for the beverage that, in use, flows towards the dispensing hole; a barrier impermeable to oxygen, mounted in the containment chamber and interposed between the filtering element and the dispensing element, the barrier impermeable to oxygen being a sheet of flexible material fixed in an oxygen-tight way to the containment body and intended to be torn during use, thereby allowing the beverage to pass through it; characterised in that the capsule comprises a flow throttling element, mounted in the containment chamber in a position interposed between the filtering element and the dispensing element and extending transversally to a central axis of the tubular lateral wall, the flow throttling element obstructing the passage cross-section for the beverage in the containment chamber and having at least one through opening through which, in use, the beverage flows towards the dispensing element. a cup-shaped containment body in turn comprising a tubular lateral wall, extending between a first edge and a second edge, and a bottom portion connected to the first edge and extending transversally to a central axis of the tubular lateral wall, the bottom portion comprising a dispensing hole, and the containment body defining a containment chamber inside itself; a closing element fixed to the second edge to close the top of the containment body; a filtering element mounted in the containment chamber and positioned between the powdered food substance and the bottom portion; a dispensing element, mounted in the containment chamber and positioned between the filtering element and the bottom portion, the dispensing element being intended to create a tortuous path for the beverage that, in use, flows towards the dispensing hole; a barrier impermeable to oxygen, mounted in the containment chamber and interposed between the filtering element and the dispensing element, the barrier impermeable to oxygen being a sheet of flexible material fixed in an oxygen-tight way to the containment body and intended to be torn during use, thereby allowing the beverage to pass through it; characterised in that the capsule comprises a flow throttling element, mounted in the containment chamber in a position interposed between the filtering element and the dispensing element and extending transversally to a central axis of the tubular lateral wall, the flow throttling element obstructing the passage cross-section for the beverage in the containment chamber and having at least one through opening through which, in use, the beverage flows towards the dispensing element.