Do you suffer from a sore throat? This condition is not a disease but a symptom. Sore throat is usually caused by a cold, bacteria, or viral infection, but can also result from fatigue, smoking, nasopharyngitis, an allergic reaction, or prolonged exposure to dry air.
The common symptoms of a sore throat include redness, ear pain, difficulty swallowing, a feeling of a lump in the throat, hoarseness, swollen lymph nodes, and pain or burning. The burning sensation, the irritation, and the pain sometimes make it difficult to talk. This article will discuss the 16 most effective natural remedies to cure your sore throat at home!
10 Common Causes of a Sore Throat
1. Viral Infections
Viral infections, such as the common cold or influenza, are the leading causes of sore throat. These infections are highly contagious and typically spread through respiratory droplets. The viruses attack the throat, causing inflammation and discomfort. It is important to rest, stay hydrated, and consider over-the-counter pain relievers to relieve the symptoms.
2. Bacterial Infections
Bacterial infections, such as strep throat, can also result in a sore throat. Unlike viral infections, bacterial infections require specific antibiotic treatment to eliminate the bacteria and alleviate the symptoms. If you suspect a bacterial infection, it is crucial to consult a healthcare professional for proper diagnosis and treatment.
3. Allergies
Allergies to environmental factors, such as pollen, dust mites, or pet dander, can trigger a sore throat. The immune system reacts to these allergens, leading to inflammation in the throat. Managing allergies through avoidance of triggers, antihistamines, and nasal sprays can help reduce throat discomfort.
4. Dry Air
Dry air, especially in arid climates or during winter months, can cause throat dryness and irritation. This can lead to a sore throat and discomfort. Using a humidifier to add moisture to the air or staying hydrated by drinking plenty of fluids can alleviate symptoms caused by dry air.
5. Acid Reflux
Gastroesophageal reflux disease (GERD) or acid reflux can cause stomach acid to flow back into the throat, resulting in irritation and a sore throat. Managing acid reflux through lifestyle changes, such as avoiding trigger foods and maintaining a healthy weight, can help reduce the occurrence of sore throats.
6. Smoking
Smoking cigarettes or exposure to secondhand smoke can irritate the throat and lead to chronic soreness. Quitting smoking and avoiding smoke-filled environments are crucial steps toward relieving the symptoms and improving overall throat health.
7. Vocal Strain
Excessive use or strain on the vocal cords can cause a sore throat. This is common among singers, public speakers, and individuals who frequently raise their voices. Resting the voice, staying hydrated, and practicing vocal warm-ups can help prevent and alleviate the discomfort associated with vocal strain.
8. Tonsillitis
Tonsillitis, an inflammation of the tonsils usually caused by a viral or bacterial infection, can result in a sore throat. Symptoms may include swollen tonsils, difficulty swallowing, and fever. Treatment may involve rest, pain relievers, and surgical removal of the tonsils in severe cases.
9. Postnasal Drip
Postnasal drip occurs when excessive mucus accumulates at the back of the throat, leading to irritation and soreness. This can be caused by allergies, sinus infections, or colds. Over-the-counter decongestants, nasal irrigation, and staying hydrated can help alleviate postnasal drip and associated sore throat symptoms.
10. Mouth Breathing
Breathing through the mouth instead of the nose can cause throat dryness and irritation, leading to a sore throat. Addressing the underlying causes of mouth breathing, such as nasal congestion or deviated septum, and practicing proper breathing techniques can help prevent and alleviate throat discomfort.
16 Effective Natural Remedies for Sore Throat Relief
1. Honey and Warm Water: Nature’s Soothing Syrup
Honey has been used as a throat remedy for thousands of years, and for good reason. Its thick, viscous texture creates a soothing coating on irritated throat tissues, while its natural antibacterial properties may help fight infection.
A 2021 review found that honey was more effective than usual care for improving symptoms of upper respiratory infections, including sore throat.
How to use it:
- Mix 1-2 tablespoons of raw honey in a cup of warm (not hot) water
- Sip slowly, allowing the mixture to coat your throat
- Repeat 3-4 times daily for relief
During my recent bout with a scratchy throat, I found that buckwheat honey, which is darker and contains more antioxidants than lighter varieties, provided the most noticeable relief. I keep a small jar specifically for this purpose during the colder months.
Important note: Never give honey to children under 12 months due to the risk of infant botulism.
2. Salt Water Gargle: Simple Yet Effective
This age-old remedy remains one of the most effective ways to reduce throat inflammation and kill bacteria. The salt creates a hypertonic environment that draws fluid from inflamed tissues, reducing swelling and discomfort.
How to use it:
- Dissolve 1/2 teaspoon of sea salt or table salt in 8 ounces of warm water
- Gargle for 30 seconds, then spit out
- Repeat every 1-2 hours as needed
Pro tip: For enhanced effects, you can add 1/4 teaspoon of baking soda to your salt solution. This helps neutralize acid and soothe irritated throat tissues even more effectively.
When my children first complained of sore throats, this was always my starting point—it’s gentle enough for kids who can gargle (usually around age 6) but powerful enough to provide noticeable relief.
3. Ginger Tea: Warming Relief with Anti-Inflammatory Power
Ginger contains compounds called gingerols and shogaols that have impressive anti-inflammatory and antioxidant effects. These properties make ginger tea excellent for reducing throat pain and fighting infection.
How to make ginger tea:
- Slice a 1-inch piece of fresh ginger root
- Simmer in 2 cups of water for 10-15 minutes
- Strain and add honey and lemon to taste
- Drink 3-4 cups daily while symptoms persist
For quick relief: Simply chewing on a small piece of raw ginger can provide immediate numbing and anti-inflammatory effects for temporary relief when you’re on the go.
During a particularly nasty throat infection last winter, I found that adding a pinch of cayenne pepper to my ginger tea provided additional pain relief due to capsaicin’s natural numbing properties—though this approach isn’t for everyone!
4. Apple Cider Vinegar: Tackling Throat Bacteria
Apple cider vinegar (ACV) has antimicrobial properties that may help kill pathogens causing your sore throat. Its acidic nature can also break down mucus and inhibit bacterial growth.
How to use it:
- Mix 1-2 tablespoons of raw, unfiltered ACV in 8 ounces of warm water
- Add 1 tablespoon of honey to improve the taste and soothing effects
- Sip slowly or use as a gargle
- Repeat 2-3 times daily
Important caution: Always dilute ACV properly, as the undiluted acid can damage tooth enamel and irritate your throat further.
My grandmother swore by this remedy and would make everyone in the family take a spoonful at the first sign of a scratchy throat. While the taste isn’t everyone’s favorite, I’ve found the relief is often worth the momentary unpleasantness.
5. Chamomile Tea: Calming Inflammation
Chamomile contains compounds with anti-inflammatory, antioxidant, and mild astringent properties. This makes it ideal for soothing irritated throat tissues.
How to use it:
- Steep a chamomile tea bag or 1 tablespoon of dried chamomile flowers in hot water for 10 minutes
- Add honey if desired
- Drink 3-4 cups daily
- For additional benefits, use the warm tea as a gargle before swallowing
A 2016 study published in the Journal of Oral Science found that chamomile extract showed significant activity against Streptococcus mutans bacteria, suggesting its potential benefits against throat infections.
What I love about chamomile tea is its dual action—it soothes my throat while also helping me relax, which is particularly helpful when a sore throat keeps me up at night.
6. Slippery Elm: Nature’s Throat Coat
The inner bark of the slippery elm tree contains mucilage, a gel-like substance that swells when mixed with water. This creates a soothing coating on the throat, reducing irritation and pain.
How to use it:
- Mix 1 teaspoon of slippery elm powder with 1 cup of hot water
- Stir well to dissolve completely
- Add honey to taste
- Sip slowly, allowing the mixture to coat your throat
- Repeat 3 times daily
Slippery elm is also available as lozenges and tablets specifically designed for sore throats.
When I discovered slippery elm during a bout of laryngitis before an important presentation, it became my go-to remedy for severe throat pain. The immediate coating sensation provides relief that lasts significantly longer than many other remedies.
7. Licorice Root: Sweet Relief for Sore Throats
Licorice root contains glycyrrhizin, a compound with anti-inflammatory and antimicrobial properties. It can help soothe irritated mucous membranes and reduce throat pain.
How to use it:
- Steep 1-2 teaspoons of dried licorice root in hot water for 5-10 minutes
- Strain and drink 2-3 times daily
- Alternatively, chew on licorice root tea bags or use licorice lozenges designed for sore throats
Important caution: Avoid licorice if you have high blood pressure, kidney disease, liver disease, or are pregnant. Don’t use for more than two weeks continuously.
A colleague introduced me to licorice tea during a conference where we were both suffering from overused voices. The sweet taste (without added sugar) made it an enjoyable remedy that helped us get through multiple presentation sessions.
8. Marshmallow Root: The Ancient Throat Soother
Like slippery elm, marshmallow root contains mucilage that coats and soothes irritated throats. It’s been used for centuries to treat throat irritation and coughs.
How to use it:
- For tea: Steep 1-2 tablespoons of dried marshmallow root in cold water for 30-60 minutes (cold infusion preserves more of the mucilage)
- For quick relief: Look for marshmallow root lozenges or throat sprays at health food stores
A herbalist friend taught me to make a large batch of cold-infused marshmallow root tea and keep it in the refrigerator during cold and flu season. I take small sips throughout the day when my throat feels scratchy, allowing the mucilage to work its magic.
9. Steam Inhalation with Essential Oils
Breathing in warm, moist air can help soothe a sore throat by reducing dryness and irritation. Adding essential oils enhances the therapeutic effects.
How to use it:
- Boil a pot of water and remove from the heat
- Add 3-5 drops of eucalyptus, thyme, or tea tree essential oil
- Place a towel over your head and the pot to create a tent
- Breathe deeply through your mouth and nose for 5-10 minutes
- Repeat 2-3 times daily
For overnight relief: Use a humidifier with a few drops of essential oil in your bedroom while you sleep. This maintains optimal humidity and helps prevent waking up with a dry, painful throat.
During particularly dry winters, this has been my nighttime ritual whenever I feel a throat infection coming on. The steam alone provides immediate relief, while the antimicrobial properties of the essential oils may help fight infection.
10. Garlic: Nature’s Antibiotic
Garlic contains allicin, a compound with powerful antibacterial and antiviral properties. While not the most socially friendly remedy, it can be highly effective for fighting throat infections.
How to use it:
- Crush 1-2 cloves of fresh garlic and let sit for 15 minutes (this activates the allicin)
- Mince finely and mix with 1 tablespoon of honey
- Take 1/2 teaspoon of this mixture every few hours
- For a less intense option, add crushed garlic to warm soups and broths
11. Sage Gargle: Herbal Astringent for Throat Pain
Sage contains compounds with antiseptic, astringent, and anti-inflammatory properties, making it excellent for reducing throat inflammation and killing bacteria.
How to use it:
- Steep 2 tablespoons of fresh sage leaves or 1 tablespoon dried sage in 1 cup of hot water for 10-15 minutes
- Strain and let cool until warm
- Gargle for 30 seconds and spit out
- Repeat 3-4 times daily
A 2006 study published in the European Journal of Medical Research found that a sage and echinacea spray was nearly as effective as a chlorhexidine/lidocaine spray for throat pain relief.
12. Turmeric Milk (Golden Milk): Anti-Inflammatory Powerhouse
Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Combining it with warm milk creates a soothing drink that can significantly reduce throat pain.
How to make golden milk:
- Mix 1/2 teaspoon of turmeric powder with a pinch of black pepper (which enhances curcumin absorption)
- Add to 1 cup of warm milk (dairy or plant-based)
- Stir in 1 teaspoon of honey and a small piece of grated ginger
- Drink 1-2 cups daily, especially before bed
This remedy became my evening ritual during a particularly stubborn bout of laryngitis last fall. The combination of warm milk and anti-inflammatory turmeric not only soothed my throat but also helped me sleep better despite the discomfort.
13. Peppermint Tea: Cooling Relief for Inflamed Throats
Peppermint contains menthol, which has a cooling, numbing effect that can temporarily relieve throat pain. It also has antimicrobial and mild anesthetic properties.
How to use it:
- Steep 1-2 teaspoons of dried peppermint leaves (or a tea bag) in hot water for 10 minutes
- Add honey if desired
- Drink 3-4 cups daily
- For added benefit, breathe in the steam while the tea steeps
Pro tip: Keep peppermint essential oil on hand for acute relief. Add 1-2 drops to hot water and inhale the steam, or dilute with a carrier oil and apply externally to the throat area (never ingest essential oils).
During a camping trip where I developed a severe sore throat miles from any store, wild peppermint leaves steeped in hot water provided remarkable relief until we could reach town. This experience convinced me of peppermint’s effectiveness as a natural pain reliever.
14. Lemon and Honey: Classic Combination
Lemons are high in vitamin C and have antibacterial properties, while honey soothes and coats the throat. Together, they create a powerful remedy for sore throats.
How to use it:
- Mix the juice of half a lemon with 1-2 tablespoons of raw honey
- Add to a cup of warm water or tea
- Sip slowly, allowing the mixture to coat your throat
- Repeat 3-4 times daily
For an enhanced version, I often add a slice of fresh ginger and a pinch of cinnamon to this mixture. The ginger adds anti-inflammatory benefits, while cinnamon has its own antimicrobial properties—plus, the combination tastes delicious, making it easier to stay hydrated when you’re not feeling well.
15. Coconut Oil Pulling: Traditional Throat Cleansing
Oil pulling is an ancient Ayurvedic practice that involves swishing oil in your mouth to remove toxins. Coconut oil is particularly effective due to its antimicrobial properties.
How to practice oil pulling:
- Place 1 tablespoon of virgin coconut oil in your mouth
- Swish gently for 10-15 minutes (start with 5 minutes if you’re new to this practice)
- Spit out the oil (into the trash, not the sink)
- Rinse with warm salt water
- Practice once daily, preferably in the morning
While oil pulling is traditionally known for oral health, many practitioners report relief from sore throats as well. The antimicrobial properties of coconut oil may help reduce throat bacteria, while the gentle swishing action increases blood flow to the area.
16. Chicken Soup: Grandma’s Remedy Validated by Science
Sometimes traditional wisdom is backed by modern science, and chicken soup is a perfect example. Research has shown that chicken soup may have anti-inflammatory properties and can help thin mucus.
What makes it effective:
- The warm broth soothes the throat and keeps you hydrated
- Steam from the soup helps moisturize dry, irritated tissues
- Vegetables provide important nutrients for immune function
- Chicken contains cysteine, an amino acid that thins mucus
- The comforting aspect may reduce stress, supporting overall healing
My go-to recipe includes extra garlic, ginger, and turmeric for enhanced throat-soothing and anti-inflammatory effects. During cold and flu season, I make large batches and freeze portions for quick heating when someone in the family comes down with a sore throat.
Supporting Your Recovery: Beyond Remedies
While these natural remedies can provide significant relief, supporting your body’s overall healing process is equally important:
1. Stay Hydrated
Proper hydration thins mucus secretions and keeps throat tissues moist. Aim for at least 8-10 glasses of water daily when fighting a sore throat. Avoid alcohol and caffeine, which can contribute to dehydration.
2. Rest Your Voice
If your sore throat is from vocal strain, rest your voice as much as possible. Whispering actually puts more strain on your vocal cords than speaking softly, so avoid whispering.
3. Use a Humidifier
Dry air can worsen throat irritation. Using a humidifier, especially while sleeping, keeps throat tissues moist and can significantly reduce morning soreness.
4. Avoid Irritants
Cigarette smoke, pollution, and chemical fumes can all worsen a sore throat. Stay away from these irritants while your throat heals.
5. Get Adequate Rest
Your body needs energy to fight infection and heal. Prioritize sleep and rest when dealing with a sore throat, especially if it’s part of a larger illness.
When to Try Natural Remedies vs. When to See a Doctor
Natural remedies work best for:
- Mild to moderate sore throats
- Early intervention at the first sign of scratchiness
- Supporting recovery alongside conventional treatment
- Preventing recurring sore throats
However, certain situations warrant medical attention. See a doctor if:
- Your sore throat is severe or lasts longer than a week
- You have difficulty breathing or swallowing
- You have a high fever (over 101°F or 38.3°C)
- You notice white patches on your tonsils
- You have a rash along with your sore throat
- You experience recurring sore throats
- Your glands remain swollen for more than a few days
