June 14, 2024
Are you looking for effective and safe remedies to alleviate sore throat discomfort? This article covers the best 6 remedies to support sore throat healing and speed up recovery naturally. Try any of these remedies to ease the ache and restore comfort!


If you’ve ever experienced the agony of a sore throat, you know how painful it can be. Drinking, eating, and even just speaking can become a nightmare, which is why finding natural remedies to ease the discomfort is so important. Rather than reaching for over-the-counter medicine, there are plenty of at-home remedies you can try. In this article, we’ll take a look at the top 6 natural remedies for soothing a sore throat.

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Honey and Lemon

A classic home remedy, this mixture is a favorite for sore throat relief. Honey is anti-inflammatory and antibacterial, while lemon is packed with vitamin C, a natural antioxidant. Mix one tablespoon of honey and two tablespoons of freshly squeezed lemon juice in a warm glass of water. Sip the drink slowly, allowing it to soothe the throat as it goes down.

Saltwater Gargle

Gargling salt water helps to decrease swelling and inflammation in the throat. Dissolve a half tablespoon of salt in a glass of warm water, and gargle with the mixture for half a minute. Spit the solution out into the sink and repeat the process until the glass is empty.

Apple Cider Vinegar

Apple cider vinegar has antibacterial properties that can help to fight off infections, which often cause sore throats. Mix one tablespoon of apple cider vinegar and one tablespoon of honey in a glass of warm water. Stir well and sip slowly.


Ginger has anti-inflammatory effects that can help to soothe a sore throat. You can create ginger tea by peeling and slicing a ginger root, boiling it for a few minutes, and then straining it. You can add in honey or lemon for additional flavor, if desired.

Marshmallow Root

Marshmallow root has been used for centuries to reduce inflammation and irritation in the throat. Brew a cup of marshmallow root tea by steeping one tablespoon of dried marshmallow root in a cup of boiling water for 10-15 minutes. Drink the tea while it’s still warm and repeat as needed.

Licorice Root

Licorice root contains several compounds that can help soothe a sore throat. It’s also known for its anti-inflammatory and immune-boosting properties. You can steep licorice root tea by adding one teaspoon of dried licorice root to a cup of boiling water and letting it steep for 10-15 minutes. Drink it before it cools down and repeat when necessary.

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Steam Inhalation

Inhaling steam can support to soothe the throat and reduce swelling. Boil a pot of water and hold your face over the steam. You can add some essential oils like tea tree, eucalyptus or thyme oil to add extra benefit to the steam inhalation.

Herbal Teas

Herbal teas have been used for centuries as natural remedies to cure a host of ailments, including sore throats. Chamomile, peppermint, and sage teas are all great options for tackling the pain caused by a sore throat. You can add honey for sweetness and to increase anti-inflammatory benefits.

Turmeric Milk

Turmeric is an anti-inflammatory spice that can help to reduce pain in sore throats. You can add turmeric to a glass of milk and drink it before going to bed to support the body to relax and heal.


Garlic is renowned for its active compound allicin, a powerful anti-inflammatory and antimicrobial agent. Eating a clove of garlic or drinking a glass of garlic tea can alleviate a sore throat.

Cayenne Pepper

Cayenne Pepper is known for its anti-inflammatory properties. Creating a mixture of a teaspoon of cayenne pepper and a glass of warm water can help reduce the inflammation and pain of a sore throat. Do not swallow the mixture as it can, however, irritate the stomach.


Cinnamon contains antimicrobial properties that can combat the bacteria that cause sore throats. Mix a teaspoon of cinnamon powder and a tablespoon of honey in hot water and drink it.

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Essential Oils

Essential oils like thyme, tea tree, and eucalyptus oil can help to alleviate the symptoms of a sore throat. Mix a few drops of any oil of your choice in a bowl of hot water and lean over it to inhale its steam.

Baking Soda

Baking soda can help to neutralize the pH in the mouth, providing an alkaline environment that’s less conducive to bacteria. Mix half a teaspoon of baking soda in a glass of warm water and gargle with the solution as often as required. Avoid swallowing the mixture.


Echinacea is an herb with anti-inflammatory and antiviral properties. Drinking Echinacea tea or taking Echinacea supplements can alleviate sore throat symptoms.

Slippery Elm

Slippery elm is a herb with demulcent properties that can help provide a coating to the throat and reduce inflammation. It is available in various forms, including lozenges, teas, and capsules.


Sage has anti-inflammatory, antiviral, and antimicrobial properties that can help combat the bacteria that cause sore throat. Drinking sage tea or gargling it can alleviate a sore throat.

Onion Syrup

Onions are antibacterial and anti-inflammatory, making them an excellent natural remedy for sore throats. You can create onion syrup by grating an onion and waiting for it to release its juice, then mixing it with honey and drinking it or using as a gargle.

Soothing Sore Throats at Home: 6 Remedies Backed by Science
Soothing Sore Throats at Home: 6 Remedies Backed by Science

Soothing Sore Throats at Home: 6 Remedies Backed by Science

Aloe Vera

Aloe Vera has anti-inflammatory properties that can help relieve a sore throat. Taking an Aloe Vera supplement or drinking Aloe Vera juice can improve throat irritation and pain.

Pomegranate Juice

Pomegranate juice has antioxidants that can fight against inflammation and infection in the throat. Drinking pomegranate juice regularly can help reduce discomfort and pain caused by a sore throat.

Manuka Honey

Manuka honey has anti-inflammatory, antimicrobial, and antiviral properties making it an excellent natural remedy for sore throats. Consuming a tablespoon of Manuka honey once a day can help reduce the discomfort and pain caused by a sore throat.


Chamomile tea has been shown to reduce inflammation and hence can help alleviate the symptoms of a sore throat. Its properties can also soothe the mind and support better sleep, which is also excellent for the healing process.


Peppermint contains menthol, which can soothe every part of your throat. Drinking peppermint tea or inhaling its essential oil in steam can help in reducing discomfort associated with sore throat.

Zinc Lozenges

Zinc lozenges can boost the immune system and reduce the duration of a sore throat when taken in adequate medical doses.

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Licorice Tea

Licorice can be consumed in tea form, providing the soothing benefits of this sweet root. Licorice tea is widely available in grocery stores, and you can easily make it at home by simmering a peeled licorice root in water.

Mullein Tea

Mullein tea can offer much-needed relief to a sore throat given that it has an active compound that can reduce inflammation. To make mullein tea, add 1 teaspoon of dried mullein flowers to a cup of boiling water, steep for 10-15 minutes, and drink it up while still warm.


Fenugreek seed is a traditional home remedy worth trying for a sore throat. Soak a tablespoon of fenugreek seeds in water, wait for some minutes, strain out the water. Gargle with the solution or use it to make a tea.

Pineapple Juice

Pineapple juice has an active compound known as bromelain that can reduce irritation associated with sore throats. Drink fresh pineapple juice or eat fresh pineapple to enjoy these benefits.


Thyme can reduce throat inflammation’s intensity and suppress coughs. Mix fresh thyme in boiled water for 10-15 minutes, add honey for sweetness, and lemon for added benefits. Drink this tea while still warm.

Vitamin C

Ascorbic acid, commonly known as Vitamin C, is an antioxidant that supports the immune system, boosts its function, and speeds up its recovery process. Taking Vit C supplements or consuming fruits rich in Vit C can support the healing of sore throats.

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Rest and Hydration

Getting plenty of rest and staying hydrated is essential. Taking enough fluids can help to keep the throat moist, which is critical for healing.

Adjusting Humidity

Dry indoor air can cause a dry and sore throat. Using a humidifier or vaporizer can help add moisture to the air and reduce irritation in your throat.

Warm or Cold Compresses

Applying a warm or cold compress to the throat can help to reduce swelling and relieve the pain that comes with it. You may opt to use a hot water bottle or ice pack for this purpose.

Elevating the Head

Elevating the head by using extra pillows or propping yourself up with cushions can help to keep your throat open and reduce the pain and discomfort associated with lying flat.

Avoiding Irritants

Avoiding irritants like smoking, secondhand smoke, and pollution can help to reduce symptoms of throat discomfort and promote healing of the throat.

Maintaining Good Oral Hygiene

Good oral hygiene practices can prevent bacteria from accumulating in the throat. Brush your teeth twice daily and floss regularly and use mouthwash to maintain good oral hygiene.


Thank you for reading through the article on natural remedies for a sore throat. As stated above, each of these natural remedies has the potential to relieve sore throat symptoms. It is essential to note that the remedies are not mutually exclusive. Combining them can help alleviate against the pain associated with sore throats. Nonetheless, if your symptoms become severe or last for several days, it is best to seek professional medical attention. If you try any of these remedies, be sure to share your experience with us in the comments section below.

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