A sore throat can stop you in your tracks, whether it’s due to the common cold, allergies, or just talking too much. Whatever the cause, it’s one of the most uncomfortable conditions.
There are plenty of home health remedies that are both effective and natural. From DIY infused honey to herbal remedies for sore throat, there are so many remedies you can whip up with ingredients you likely already have at home.
These remedies not only soothe discomfort but also provide a healthy alternative to store-bought solutions. So, let’s get to it: here are 22 sore throat remedies that will have you feeling better fast.
1. Warm Saltwater Gargle
Gargling with warm salt water is one of the simplest ways to reduce throat irritation. The salt draws out excess water from the tissues in your throat, which reduces swelling and helps kill bacteria that may be contributing to the soreness.
To make your gargle, simply mix about a teaspoon of salt into a glass of warm water. Gargle for 30 seconds, spit it out, and repeat up to three times a day.
2. Honey and Lemon Tea
If you’re looking for a drink that not only comforts but helps relieve pain, try a warm honey and lemon tea. Honey is a natural antibacterial agent that coats and soothes the throat, while lemon provides a dose of vitamin C and helps break down mucus.
Combine fresh lemon juice with a tablespoon of honey in a cup of warm water, stir, and sip slowly. It’s both soothing and beneficial for the immune system.
3. Ginger Tea
Ginger is a superstar when it comes to fighting throat pain. It’s packed with anti-inflammatory properties that help reduce swelling and discomfort.
You can make ginger tea by steeping fresh ginger slices in hot water for about 10 minutes. For extra relief, you can add honey, as it will help coat your throat and enhance the anti-inflammatory effect of the ginger.
It’s spicy, warming, and just what you need when your throat feels scratchy.
4. Homemade Natural Cough Syrup
Making your own natural cough syrup at home is simple, and it works wonders for soothing your throat. Combine honey (for its antibacterial properties), apple cider vinegar (which can help break down mucus), and cayenne pepper (which acts as a natural pain reliever).
Mix them together, and take a spoonful every few hours to help clear up your throat. The combination of sweet, tangy, and spicy ingredients will ease your sore throat and help you recover quicker.
5. DIY Infused Honey
Infused honey is not only delicious but also therapeutic for your throat. You can create your own DIY infused honey with herbs like thyme, lemon balm, or lavender.
These herbs have soothing properties that can help reduce throat inflammation. All you have to do is place a few sprigs of your chosen herb into a jar, pour honey over them, and let the mixture sit for a few days.
Once it’s infused, take a spoonful as needed. The honey coats your throat while the herbs work their magic.
6. Turmeric Milk
Turmeric is a fantastic natural remedy for reducing inflammation and soothing a sore throat. Known for its active compound curcumin, turmeric can help your body fight off infections and ease pain.
To make turmeric milk, simply warm a cup of milk and stir in a teaspoon of turmeric powder. Add honey to sweeten it, if you like. Sip this golden drink before bed to help your throat heal overnight.
7. Chamomile Tea
Chamomile is famous for its calming effects, but did you know it can also help soothe a sore throat?
Chamomile contains antioxidants and anti-inflammatory properties that help reduce throat irritation. Brew a chamomile tea bag in hot water and sip slowly.
The warm liquid will soothe the throat, while chamomile’s gentle properties work to reduce inflammation and irritation. It’s also a great choice if you need help relaxing and getting some sleep.
8. Throat Soothing Popsicles
Popsicles aren’t just a treat—they can also help alleviate a sore throat! When you have a sore throat, staying hydrated is essential, and popsicles are an easy way to do so.
You can make your own throat-soothing popsicles by mixing honey, lemon juice, and warm tea into ice cube molds.
Freeze them, and enjoy a cool, refreshing treat that helps numb your throat while delivering hydration. Plus, they taste great!
9. Cinnamon and Honey Drink
Cinnamon is another spice that’s fantastic for soothing a sore throat. It has natural antimicrobial properties and works great in a drink that will make your throat feel better fast.
Combine a teaspoon of cinnamon with a tablespoon of honey in hot water, and stir well. Cinnamon can help relieve irritation, while honey provides a soothing coat to the throat.
This drink is not only delicious but also offers some serious relief.
10. Warm Broth
When you’re battling a sore throat, something warm and savory can feel comforting and nourishing.
Broth—especially chicken broth—can help hydrate you while also easing the discomfort in your throat. It’s packed with vitamins and nutrients, so it can also help boost your immune system as you recover.
Sip on warm broth throughout the day to stay hydrated and soothe your throat. Add a bit of salt for extra relief, as it will help reduce swelling.
11. Apple Cider Vinegar Gargle
Apple cider vinegar is known for its numerous health benefits, including its ability to help soothe a sore throat.
It can restore balance to the pH levels in your throat, making it harder for bacteria to thrive. Mix a tablespoon of apple cider vinegar into a cup of warm water and gargle for 20 seconds.
Repeat this up to three times a day. It’s tangy, but it works wonders in getting rid of throat pain.
12. Slippery Elm Tea
Slippery elm is a natural remedy that’s often used to treat sore throats and other gastrointestinal issues.
It contains mucilage, which is a gel like substance that helps coat the throat and relieve irritation. You can make slippery elm tea by steeping the bark in hot water for 10 minutes.
Sip this soothing tea when your throat feels rough, and it’ll provide immediate relief from discomfort.
13. Garlic Honey
Garlic is a powerful antimicrobial herb that can help fight off infections and reduce throat inflammation. Combine crushed garlic with honey for a potent throat-soothing remedy.
Garlic’s natural antibacterial properties work in tandem with honey’s soothing abilities, making this an excellent remedy for sore throats.
Take a teaspoon of garlic honey a few times a day to help ease throat discomfort and fight off illness.
14. Marshmallow Root Tea
Marshmallow root is an herbal remedy known for its mucilaginous properties.
This means it produces a gel-like substance that coats the throat and helps soothe irritation. Steep dried marshmallow root in hot water for 10 minutes, and sip the tea slowly.
This herbal tea can help reduce throat inflammation, relieve pain, and provide long-lasting comfort.
15. Peppermint Tea
Peppermint is one of the best herbs for soothing throat pain. The menthol in peppermint has a natural anesthetic effect, numbing the throat and offering immediate relief.
Brew peppermint tea by steeping fresh or dried peppermint leaves in hot water. Sip slowly, and let the cooling effect of peppermint take over.
It’s an easy way to ease discomfort, especially if your sore throat is paired with a cough.
16. Coconut Oil and Honey
Coconut oil has natural antiviral and antimicrobial properties, making it a great addition to your sore throat remedies.
Mix a teaspoon of coconut oil with honey, and take it directly or stir it into a warm drink. Coconut oil will coat and moisturize your throat, while honey works to reduce inflammation.
This combination is great for a soothing and effective remedy.
17. Lemon and Ginger
Lemon and ginger are both fantastic for soothing throat pain.
The acidity of lemon helps break down mucus, while ginger’s anti-inflammatory properties help calm the throat. Slice some fresh ginger and steep it in hot water with a squeeze of fresh lemon juice.
Let it brew for a few minutes, and then sip slowly for relief from soreness.
18. Steam Inhalation
Sometimes, the best way to treat a sore throat is by breathing in soothing steam. Steam helps to moisturize your throat, reducing dryness and irritation.
Boil water in a pot, and then carefully lean over the steam with a towel over your head to trap it.
Breathe deeply for several minutes. For added relief, you can add a few drops of eucalyptus oil to the water to help clear out congestion and soothe your throat.
19. Echinacea Tea
Echinacea can help reduce inflammation in the throat and speed up recovery by stimulating your body’s defense mechanisms.
To make echinacea tea, simply steep an echinacea tea bag or dried echinacea root in hot water for 10 to 15 minutes. For extra flavor and benefits, you can add honey, which also helps soothe the throat.
Drinking tea a few times a day can help reduce your symptoms and give your immune system a much-needed boost.
20. Warm Lemon Water
Lemon also provides a good dose of vitamin C, which can boost your immune system and speed up recovery. Simply squeeze half a fresh lemon into a glass of warm water and stir well. Sip slowly throughout the day.
Not only does it help hydrate your body (which is important when you’re sick), but it also soothes irritation in your throat.
21. Warm Coconut Milk
Coconut milk has natural antimicrobial and anti-inflammatory properties that can help reduce inflammation and fight off infection. It also acts as a natural moisturizer, which is perfect for soothing dry or scratchy throats.
To make warm coconut milk, heat up a cup of coconut milk on the stove or in the microwave until it’s warm, but not boiling.
Sip it slowly, allowing the warmth to coat your throat. Coconut milk is also rich in vitamins and minerals, providing extra nourishment to your body as it heals.
22. Fennel Seed Tea
Fennel seed tea is easy to make: simply crush about one teaspoon of fennel seeds and steep them in hot water for about 10 minutes. Once ready, strain the tea and sip slowly.
The soothing properties of fennel help to calm the throat, while the natural sweetness of the seeds makes the tea quite pleasant to drink. It’s also great for relieving congestion, as fennel helps clear out mucus and open up the sinuses.
Conclusion
A sore throat can be uncomfortable, but with these 22 natural sore throat remedies, you’ve got plenty of options to help you feel better fast. From herbal teas to soothing DIY infused honey, these remedies are not only effective but also easy to make at home.
So, next time you feel that scratchy sensation in your throat, try one of these remedies before reaching for over-the-counter medicine. Your throat will thank you, and your body will appreciate the natural healing!