21 Natural and Home Remedies For a Sore Throat

A sore throat can be an uncomfortable and irritating condition, often caused by viral or bacterial infections. While over-the-counter medications can help, many people turn to natural remedies to soothe the pain and discomfort. Here are 21 natural and home remedies that can help alleviate sore throat symptoms. These remedies are not only easy to find but are also supported by various studies and traditional uses.

1. Honey

Honey is a well-known remedy for sore throats, thanks to its antibacterial properties. It can be mixed with warm water or tea to soothe the throat and reduce irritation. A 2021 research review found that honey is as effective as the cough suppressant dextromethorphan in children.¹ However, honey should not be given to children under one year old due to the risk of infant botulism.

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2. Saltwater Gargle

Gargling with warm salt water is a classic remedy that helps reduce throat swelling and loosen mucus. The American Osteopathic Association recommends gargling with salt water at least once an hour to ease sore throat symptoms. The salt helps draw out moisture from swollen tissues, reducing inflammation and discomfort.

3. Apple Cider Vinegar

Apple cider vinegar (ACV) is another popular remedy for sore throats due to its antibacterial properties. It can be used as a gargle or mixed with honey and warm water for a soothing drink.² The acidity of ACV can help break down mucus and kill bacteria in the throat.

4. Peppermint

Peppermint contains menthol, which acts as a decongestant by thinning mucus and soothing the throat. You can enjoy peppermint as a tea or use peppermint oil in a diffuser. Peppermint also has antibacterial and antiviral properties that can help combat the cause of a sore throat.

5. Marshmallow Root

Marshmallow root is an herb known for its mucilage content, which helps coat and soothe the throat. This remedy is particularly effective when consumed as a tea. Marshmallow root has been used traditionally to treat throat irritation and coughs.

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6. Slippery Elm

Like marshmallow root, slippery elm contains mucilage that forms a protective layer over the throat, reducing irritation. It can be consumed as a tea or in lozenge form. Slippery elm has been a traditional remedy for sore throats and other inflammatory conditions.

7. Garlic

Garlic is packed with allicin, a compound with antibacterial, antifungal, and antiviral properties. Chewing on a raw garlic clove or adding it to your diet can help alleviate sore throat symptoms. Garlic’s powerful immune-boosting properties make it a staple in natural remedies.

8. Chamomile Tea

Chamomile tea has anti-inflammatory, antioxidant, and astringent properties that can help soothe a sore throat. It also stimulates the immune system to fight the underlying infection. Drinking chamomile tea regularly can provide relief and help you rest better.

9. Ginger

Ginger is an expectorant that helps loosen mucus and has anti-inflammatory properties. It can be consumed as a tea or added to meals to help soothe a sore throat. Ginger’s warming effect can also provide comfort and reduce throat pain.

10. Licorice Root

Licorice root has been used for centuries to treat sore throats. It can be gargled, chewed, or consumed as tea. Licorice root not only soothes the throat but also helps reduce inflammation and fight bacteria.

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11. Baking Soda Gargle

Gargling with a mixture of baking soda and water can help kill bacteria and prevent fungal growth in the throat. It’s a simple yet effective remedy that can be used several times a day. Baking soda’s alkaline nature helps soothe the irritated tissues.

12. Throat Coat Tea

Throat Coat tea, which contains licorice root, elm inner bark, and marshmallow root, is specifically formulated to relieve sore throat pain. A small study found it effective in reducing throat pain for up to 30 minutes after consumption.

13. Fenugreek

Fenugreek tea is another herbal remedy that helps soothe a sore throat. It has anti-inflammatory and antibacterial properties that can reduce throat irritation and fight infection. Fenugreek is also known to help with other respiratory issues.

14. Sage and Echinacea Throat Spray

A combination of sage and echinacea in a throat spray has been shown to be as effective as traditional numbing agents like lidocaine. Sage has antibacterial properties, while echinacea boosts the immune system, making this spray a powerful remedy.

15. Warm Liquids

Drinking warm liquids like tea, broth, or warm water with lemon and honey can soothe a sore throat and keep you hydrated. The warmth helps thin mucus, which can ease throat irritation and congestion.

16. Steam Inhalation

Inhaling steam can help moisturize dry throat tissues and reduce irritation. Adding a few drops of eucalyptus oil can enhance the soothing effect. This remedy is especially effective for sore throats caused by dryness or congestion.

17. Zinc Lozenges

Zinc lozenges can help shorten the duration of a cold and alleviate sore throat symptoms. They keep the throat moist and may reduce inflammation, providing temporary relief.

18. Frozen Foods

Eating frozen foods like popsicles or ice chips can numb the throat and reduce pain. The cold temperature provides quick relief and is particularly soothing for children with sore throats.

19. Acupuncture

Some studies suggest that acupuncture can help relieve sore throat pain by targeting specific pressure points. While results are mixed, many find this alternative therapy beneficial for managing throat discomfort.

20. Rest

Rest is crucial when you have a sore throat. It allows your body to heal and fight off the infection causing the symptoms. Adequate rest also helps reduce the strain on your voice, preventing further irritation.

21. Quit Smoking

Smoking irritates the throat and can prolong recovery from a sore throat. Quitting smoking or avoiding secondhand smoke is essential for healing and preventing further damage.

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