10 Home Remedies for Sore Throat: Grapefruit, Mint & More

Scientifically proven

Ginger tea and grapefruit juice can be effective home remedies for a sore throat. These drinks contain potent analgesic properties and help to reduce throat inflammation, giving you quick relief. Other natural remedies include gargling lemon tea, inhaling eucalyptus vapor and drinking ginger tea.

If your sore throat does not improve with these home remedies, you should see your doctor for assessment and to initiate appropriate treatment. The doctor may prescribe medications like anti-inflammatories, analgesics or antibiotics as appropriate. Learn more about the medications that are often used to treat sore throats

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Seven ways to treat your sore throat naturally include:

1. Grapefruit juice

Another good home remedy for a sore throat is to drink grapefruit juice, because it’s rich in vitamin C and has anti-inflammatory properties. It can be used to treat cold and flu symptoms.


  • 3 grapefruits


Peel the grapefruits, remove the seeds, then place in a blender. Mix until homogenous. Drink this grapefruit juice at least 3 times a day, being sure to keep the as it contains more nutrients this way than if it was strained. 

(Attention: Grapefruit can interact with a lot of different kinds of medications, so speak to your doctor before consuming high quantities of it.)

Check out other ways to get rid of a sore throat with other home remedies and medications.

2. Mint tea with honey

Mint tea with honey cleanses the throat and helps to treat discomfort.


  • 1 sprig of mint;
  • 300 ml (10 oz) of water;
  • 1 tablespoon of honey.


Place the mint leaves in a pot, add the water and bring it to boiling point. Then add 1 tablespoon of honey. Strain and drink this tea while warm.

3. Chocolate with mint

A good home remedy is to eat dark chocolate with 70% cacao, as it relieves throat irritation.


  • Dark chocolate, 70% cacao
  • Mint.


Let the chocolate melt in your mouth, because it is rich in flavonoids that help decrease a swollen throat. You can also add mint because it lubricates the throat tissues. 

4. Gargle with lemon

An excellent home remedy for a sore throat with coughing is to gargle with lemon and other ingredients as these can also help with cleansing the throat. 


  • 1 liter (33 oz) of water
  • The juice of 3 lemons
  • 1 medium onion
  • 1 tablespoon of honey


In a pot, add the onion to the water and let it boil for 7 minutes. Then, strain the infusion and mix in the lemon juice and honey. Gargle this tea twice a day.

Gargling with water and salt or water and vinegar, for example, is another great way to help to relieve inflammation and a sore throat. Learn how to make a salt water gargle and other throat rinsing remedies you can use to manage discomfort. 

5. Ginger tea

Another home remedy for a sore throat is to drink ginger tea or use an over-the-counter ginger spray because it is a great bactericide, which can also be used for throat inflammation.


  • 1 cm fresh ginger
  • 1 cup of water


In a pot, add the ginger and water and allow them to boil for a few minutes. Remove from heat and cover the pot for 10 minutes as it continues to infuse, then strain and enjoy. Drink this tea 3 times a day.

Learn more about the health benefits ginger can provide and how to prepare it. 

6. Broadleaf plantain tea

Broadleaf plantain is a medicinal plant with anti-inflammatory properties. It is very effective in relieving discomfort and irritation in the throat.


  • 30 g of broadleaf plantain leaves;
  • 1 liter (33 oz)of water;
  • 10 drops of propolis.


To make the tea, heat the water until it starts to boil, then remove from heat. Add the broadleaf plantain leaves and let them soak for 10 minutes. Once the infusion has cooled down, strain and add 10 drops of propolis. You can gargle this mixture 3 to 5 times a day.

Check out other teas for a sore throat that you can try to manage discomfort at home. 

7. Eucalyptus inhalation

Eucalyptus vapor helps clear the throat from built-up, thick mucus. 


  • 10 eucalyptus leaves;
  • 1 liter (33 oz) of water.


Boil the water and then add the eucalyptus leaves. Let it cool down a little and inhale the vapor that comes out of the tea at least twice a day for 15 minutes.

8. Chamomile tea with honey

Chamomile tea with honey is a very effective home remedy for a sore throat. Honey can help to hydrate irritated throat tissue, while chamomile has a strong anti-inflammatory and astringent action that can help sooth a swollen throat. 

Some studies also appear to suggest that chamomile stimulates the immune system to help fight colds and flus. 


  • 1 teaspoon of dried chamomile flowers
  • 1 teaspoon of honey
  • 1 cup of boiling water 

How to prepare

Soak the chamomile flowers in the boiling water, cover and steep for 5 to 10 minutes. Then add the honey, strain and drink while warm, 2 to 3 times per day. 

Babies less than two years old should only be offered the chamomile tea without honey, as honey consumption in early infancy can cause a serious intestinal infection known as botulism. 

9. Pure honey

Honey contains properties that help to relieve sore throat and coughing. It also has antimicrobial properties that help to combat the viruses and bacteria responsible for throat inflammation. 

You should  consume 2 tablespoons of honey before going to bed, as this will stimulate saliva production and moisten the mouth and throat to relieve pain and coughing at night. 

10. Fenugreek tea

Fenugreek seeds are rich in anti-inflammatory substances like alkaloids and flavonoids. They work by reducing the production of inflammatory substances, like prostaglandins and cytokines, which can speed-up the treatment of a sore throat. 


  • 2 teaspoons of fenugreek seeds
  • 1 cup of cold water 

How to prepare

Add the fenugreek seeds to the water and soak for 3 hours. Then boil the ingredients, strain and consume while warm, three times per day.