Home Remedies for Sore Throat: 10 Natural Options

Home remedies for sore throat can help relieve pain, reduce irritation, and keep the throat moist. Options such as saltwater gargles, ginger tea, honey, peppermint tea, and chamomile tea may provide temporary relief, although they do not treat the underlying cause of an infection.

Staying hydrated with water, herbal tea, broth, or coconut water may help prevent dehydration and soothe throat discomfort. Other home remedies for sore throat, such as lemon gargles and maintaining humid air, may also help reduce irritation.

A sore throat may be caused by the common cold, the flu, allergies, or other conditions. Medical care is recommended if the pain is severe, lasts longer than 3 days, does not improve, or occurs with fever, headache, weakness, or other concerning symptoms.

Home remedies that may help relieve a sore throat include:

1. Peppermint tea

Peppermint tea is a popular natural remedy for cold and flu symptoms, especially a sore throat.

Peppermint contains menthol, a compound that creates a cooling sensation and may temporarily soothe an irritated throat.

Peppermint also contains compounds with anti-inflammatory, antiviral, and antibacterial properties. However, peppermint tea does not treat the underlying cause of a throat infection.

Ingredients

• 1 sprig of fresh peppermint

• 1 cup of boiling water

Directions

Add the peppermint leaves to the boiling water and let them steep for 5 to 10 minutes. Strain and drink the tea while it is warm, 2 to 3 times per day.

2. Lemon gargle

Lemon is commonly used in home remedies for sore throats, colds, and the flu. It contains vitamin C and antioxidant compounds.

Gargling with diluted lemon water may temporarily soothe throat discomfort. However, concentrated lemon juice can irritate the throat and damage tooth enamel.

Ingredients

• ½ cup of warm water

• Juice of ½ lemon

Directions

Mix the lemon juice with the warm water and gargle with the solution. Spit it out instead of swallowing it, and repeat up to 3 times a day.

Rinse your mouth with plain water afterward to help protect your tooth enamel from the acid.

3. Chamomile tea with honey

Chamomile tea with honey may help soothe a sore throat. Honey coats irritated tissues, while warm tea helps keep the throat moist.

Chamomile contains compounds with anti-inflammatory and antioxidant properties. However, more research is needed to confirm its effectiveness for treating sore throats, colds, or the flu.

Ingredients

• 1 teaspoon of dried chamomile flowers

• 1 teaspoon of honey

• 1 cup of boiling water

Directions

Place the chamomile flowers in the boiling water, cover, and let them steep for 5 to 10 minutes. Strain the tea, add the honey, and drink it while warm, 2 to 3 times per day.

People who are allergic to ragweed, chrysanthemums, marigolds, or daisies may also have an allergic reaction to chamomile.

4. Warm saltwater gargle

A warm saltwater gargle is one of the most commonly used home remedies for a sore throat. It may temporarily reduce pain, swelling, and irritation.

Saltwater may also help loosen mucus and secretions in the throat.

Ingredients

• 1 cup of warm water

• ½ teaspoon of salt

Directions

Mix the ingredients until the salt dissolves completely. Gargle with the warm solution, spit it out, and repeat up to 3 or 4 times per day as needed.

Do not swallow the solution. Children should only use a saltwater gargle when they are old enough to gargle safely without swallowing it.

5. Ginger tea

Ginger root is commonly used as a natural remedy for discomfort caused by inflammation, including a sore throat.

Ginger contains bioactive compounds, such as gingerol and shogaol, that have antioxidant and anti-inflammatory properties. However, ginger tea has not been proven to cure the infection causing a sore throat.

Ingredients

• A ½-inch piece of fresh ginger root

• 1 cup of boiling water

Directions

Peel the ginger and cut it into small pieces. Add it to the boiling water, cover, and let it steep for 5 to 10 minutes.

Strain and drink the tea while it is warm, up to 3 times per day.

People who take blood thinners, have a bleeding disorder, or are preparing for surgery should consult a healthcare provider before consuming large amounts of ginger.

6. Grapefruit juice

Grapefruit juice provides fluids and vitamin C, which can support hydration. However, there is not enough evidence to show that grapefruit juice specifically treats or relieves a sore throat.

Ingredients

• 3 grapefruits

Directions

Wash the grapefruits, cut them in half, and remove the seeds. Process the fruit in a juicer or blender, and drink the juice in moderation as part of a balanced diet.

According to the U.S. Food and Drug Administration (FDA), grapefruit and grapefruit juice can affect how certain prescription and over-the-counter medications work. These interactions may increase or decrease the amount of medication in the bloodstream.

Check the medication label and ask a healthcare provider or pharmacist whether grapefruit is safe to consume while taking any medication.

7. Chocolate with mint

Chocolate and mint may also help relieve a sore throat. Dark chocolate contains flavonoids with anti-inflammatory properties, while mint contains menthol, which may help reduce throat irritation.

The fat in chocolate may also coat the throat and temporarily relieve coughing and discomfort. For this remedy, let a small piece of mint dark chocolate slowly melt in your mouth instead of chewing it.

Another way to consume chocolate with mint is in a smoothie. Blend the chocolate with plant-based milk and fruit, and drink it throughout the day.

8. Barbatimão tea

Barbatimão tea contains alkaloids, flavonoids, and sterols with antibacterial, anti-inflammatory, and pain-relieving properties. These compounds may help reduce inflammation and relieve a sore throat.

Ingredients

• 1 tablespoon of barbatimão bark

• 1 liter of water

Directions

Add the barbatimão bark and water to a pot and simmer over low heat for 10 minutes. Turn off the heat and let the tea steep for 5 to 10 minutes.

Strain and drink the tea 3 to 4 times per day.

9. Honey

Honey may help relieve a sore throat and cough by coating and soothing irritated throat tissues. It also has antimicrobial properties that may help inhibit the growth of some bacteria and viruses associated with throat infections.

Take 2 tablespoons of honey before bedtime. Its thick texture may help stimulate saliva production, which keeps the throat moist, reduces irritation, and may help relieve sore throat pain and coughing.

According to the CDC, honey should never be given to a child younger than 12 months because it may contain bacteria that can cause infant botulism.

10. Fenugreek seed tea

Fenugreek seeds contain anti-inflammatory compounds, including alkaloids and flavonoids. These compounds may help reduce the production of inflammatory substances, such as prostaglandins and cytokines, which may help relieve throat inflammation and pain.

Ingredients

• 2 teaspoons of fenugreek seeds

• 1 cup of cold water

Directions

Add the fenugreek seeds to the cold water and let them soak for 3 hours. Bring the mixture to a boil, strain, and drink it while warm up to 3 times per day.

Fenugreek may affect blood sugar and blood clotting and may interact with certain medications. Consult a healthcare provider before using fenugreek tea if you take diabetes medication or blood thinners, are pregnant, or have a bleeding disorder.