24 sore throat remedies

Having a sore throat is a common occurrence that can happen anytime, but it’s especially prevalent in the winter. The common cold and flu aren’t the only reasons why you could develop a sore throat. Also called pharyngitis, a sore throat could be the result of an allergy, acid reflux, dry air, cigarette smoke, overusing your voice or vocal cords, or sleeping with your mouth open.

Viruses or bacteria could cause a sore throat. A bacterial infection, such as strep throat, may require an antibiotic medication to relieve symptoms. A doctor can swab the throat and test the culture to diagnose or rule out strep throat. 

On the other hand, a sore throat from a viral infection has to run its course, but it should go away fairly quickly with home remedies and alternative treatments. The following sore throat remedies are among the numerous ways to treat throat pain.

RELATED: Strep throat vs. sore throat

What’s good for a sore throat? 24 sore throat remedies

1. Saltwater
2. Baking soda
3. Hydrogen peroxide
4. Mouthwash
5. Apple cider vinegar
6. Licorice root
7. Lemon juice
8. Honey
9. Ginger
10. Chicken soup
11. Camomile
12. Slippery elm
13. Fenugreek
14. Marshmallow root
15. Peppermint
16. Popsicles
17. Ice chips
18. Soft foods
19. Mucus-killing foods
20. Hydration
21. Osha
22. Massaging lymph nodes
23. Disinfect surroundings
24. Capsaicin

1. Saltwater gargle

Gargling salt water for a sore throat is an effective home remedy that you can easily add to your daily routine. The ratio of salt to water in a gargle recipe can vary, but ½ teaspoon of salt to four ounces of warm water is a starting point. Why does gargling salt water help a sore throat? Saltwater can draw mucus out of the inflamed throat and reduce swelling. For maximum effectiveness, swish warm salt water in the mouth and gargle in the back of the throat every few hours.

2. Baking soda mouth rinse

A gargle solution made with baking soda is an alternative to the traditional saltwater solution. Baking soda has been shown to increase the pH of saliva, helping to fight off infection and relieve throat pain. Add ¼ teaspoon of baking soda to one cup of warm water and use this solution to cleanse the mouth and throat through gargling. To further health benefits, add ⅛ teaspoon of salt to the mixture. To soothe a sore throat and reduce mucus, swish and gargle throughout the day.

3. Hydrogen peroxide gargle

Gargling with hydrogen peroxide can also kill bacteria in the throat and mouth that cause sore throats. One part hydrogen peroxide (3% concentration) added to two parts of water can be gargled and swished to encourage healing. Do not gargle with peroxide for longer than 90 seconds. Be careful to never swallow a hydrogen peroxide mixture, even if you use “food safe” hydrogen peroxide.

4. Mouthwash gargle

Gargling mouthwash can kill and reduce bacteria in the mouth that could be causing a sore throat. Mouthwash has recently been found to be disruptive to viruses, including COVID. Try the original brown Listerine for a potent antiseptic.  

5. Apple cider vinegar

Apple cider vinegar has antibacterial effects that can help fight off infections. To help reduce bacteria and soothe the throat, gargle one to two tablespoons of apple cider vinegar to one cup of heated water. 

You can also drink apple cider vinegar for a sore throat. Drink it through a straw, dilute it with water, and rinse your mouth after drinking ACV as it can cause tooth erosion.

RELATED: Does apple cider vinegar have health benefits?

6. Licorice root gargle

A mixture made from licorice root and warm water is another effective gargling solution for sore throats and relieving congestion. Licorice root has pain-relieving properties and can help boost the immune system to fight viruses associated with respiratory illnesses. Licorice should not be used in those who are pregnant or breastfeeding.

7. Lemon juice

Lemons help reduce bacteria and inflammation. You can drink one teaspoon of lemon juice mixed into a glass of warm water to help soothe a sore throat. Additionally, lemon juice is rich in vitamin C, boosting the immune system.

8. Honey

Is honey good for a sore throat? Yes, the consistency of honey can gently coat the throat for relief. Honey is also an antibacterial and can stimulate the body’s immune system. Using raw honey for a sore throat increases antioxidants, reduces inflammation, and can help fight infections. Adding equal parts lemon juice or apple cider vinegar to honey can further increase health benefits. For fast pain relief, consume one tablespoon of this mixture every two hours as needed.

Honey is among the more popular sore throat home remedies for both kids and adults, but it is not recommended for children younger than two years of age, and it should never be given to children under the age of one year. Infant botulism caused by bacteria in honey can affect babies under one year old, but most families wait until their children are two years old before introducing raw honey into their diet to be safe.

9. Ginger

Ginger reduces inflammation and is helpful for a sore throat. As a natural antihistamine and decongestant, ginger is effective in reducing congestion. Ginger ale, specifically the type that uses real ginger, can break up excess mucus associated with respiratory conditions. As an antiviral and antibacterial, ginger can be consumed as tea or ginger ale throughout the day for healing effects. Additionally, ginger helps to relieve nausea and vomiting symptoms that can accompany an illness.

10. Chicken soup

Besides being a comfort food when sick, eating warm chicken soup is a great remedy for a sore throat given its many health benefits. Chicken soup contains proteins, antioxidants, and amino acids that aid the body’s ability to fight infection. High in magnesium, phosphorus, vitamin C, and vitamin A, chicken soup can naturally boost the immune system. These components of chicken soup can also replenish electrolytes. 

Chicken broth, especially made with garlic, has anti-inflammatory and natural antibacterial properties that reduce swelling and redness in the throat. Soup made from chicken can also reduce nasal congestion associated with a sore throat. Consuming broth can thin the mucus in the throat, making it easier to cough and expel it from the throat. 

In addition to all of the other health benefits, chicken soup contains gelatin that can soothe the back of the throat. Broth is a healing food for a sore throat in addition to being hydrating. Staying hydrated and nourished when sick can prevent the illness from spreading.

11. Camomile

Now, onto herbal remedies for sore throats. Chamomile has anti-inflammatory, analgesic, and antioxidant properties. This herb can be consumed as a tea and can naturally relax strained muscles in the throat, as well as relax the body to encourage rest that will also aid in the healing process. Antioxidants found in chamomile tea can boost the immune system and help fight off infections. The astringent nature of chamomile tea is especially helpful in clearing the mucus from the throat and mucous membranes.

12. Slippery elm

When a sore throat needs soothing, slippery elm tea is a natural way to coat the back of the throat and relieve inflammation of the mucous membranes. Pour boiling water over slippery elm bark powder, then allow the tea to cool down enough to drink safely. “Throat Coat” tea by Traditional Medicines contains slippery elm and tastes similar to licorice.

13. Fenugreek

Fenugreek tea is another option for healing a sore throat. It contains immune-boosting qualities such as magnesium, iron, and vitamin B-6. This sweet and nutty flavored tea is a natural pain reliever with antifungal and anti-inflammatory properties. Tea made from fenugreek can kill bacteria that cause throat irritation.

14. Marshmallow root

Make marshmallow root tea by pouring boiling water over the dried root. You can drink it throughout the day. Marshmallow root is a natural analgesic with pain-relieving properties that can soothe and relieve an irritated throat. It provides a protective film to an inflamed throat, promoting healing effects.

15. Peppermint

Another herbal tea on the list for aiding a sore throat is peppermint tea. Peppermint is antiviral, anti-inflammatory, and antibacterial. This herbal remedy also has a cooling effect because of the menthol in the tea leaf. Peppermint acts as a decongestant and can flush mucous membranes. Furthermore, peppermint essential oil can be diluted into a throat spray or mouthwash to promote healing. 

Note: Peppermint is not the best acid reflux sore throat remedy. It can actually exacerbate gastroesophageal reflux disease (GERD).

16. Popsicles

The cooling effects of popsicles can be very soothing to a sore throat. Cool treats make for especially great sore throat remedies for kids. All-natural popsicles made from fruit or juice are the preferred choice over sugary ice pops dyed with food coloring. Sugar can increase inflammation that can make a sore throat worse, whereas natural fruits are rich in vitamins that can boost the immune system. Eating popsicles can be hydrating, especially if drinking liquids is difficult. If you want to get creative, you can add natural ingredients mentioned above, such as lemon juice and ginger, to a homemade popsicle in order to heal a sore throat even more. Avoid dairy-based popsicles as reducing dairy has been shown to decrease mucus production.

17. Ice chips

Another method for naturally numbing the throat includes sucking on ice. “Sucking on ice chips can help numb nerve receptors in the back of the throat and decrease swelling,” states Leann Poston, MD, the assistant dean at Wright State University Boonshoft School of Medicine and a contributor for Ikon Health.

18. Soft foods

Avoiding hard foods can reduce throat irritation. Hard and dry crackers, chips, toast, and popcorn could be temporarily eliminated from the diet until the throat heals. Softer foods such as macaroni and cheese, oatmeal, yogurt, soups, and mashed potatoes are more gentle to swallow. Applesauce and pureed fruits and smoothies are a great way to replenish the body with vitamins and hydration while healing from a sore throat. Remember, try to minimize sugar as much as possible in order to prevent inflammation.

19. Mucus-killing foods

Some foods may help reduce mucus. These include garlic, celery, onions, scallions, parsley, lemons, and grapefruit, to name a few. Foods rich in fatty acids can also help break up mucus. These include olive oil, avocado oil, coconut oil, broth, fish, and flax seeds.

20. Hydration

Again, staying hydrated and nourished is essential when ill, but what should you drink for a sore throat? Water, broth, and hot tea are good choices. Apple juice and grape juice are high in vitamin C and easy to digest, but try to get the more natural juices without excessive sugar. Try to avoid caffeine and alcohol because they can lead to dehydration.

21. Osha

Traditionally used in Native American culture, osha is known for treating respiratory problems, including pneumonia, bronchitis, tonsillitis, coughs, colds, sinus congestion, and sore throat. Osha is a perennial plant with a root that can be used fresh or dried. The plant’s root can be chewed directly, concocted into a tea, used as oil in a tincture, or powdered in a capsule.

22. Massaging lymph nodes

Massaging the lymph nodes, also known as lymphatic drainage, can help remove the infection that contributes to a sore throat. The lymph nodes will be sensitive and tender to touch. Very gently, rub the swollen lymph nodes located on the side of the neck in a downward motion. This massage technique will help the body eliminate toxins and increase circulation for a more rapid recovery.

23. Disinfect surroundings

If you have any infection (viral or bacterial) contributing to a sore throat or respiratory problem, you can manage the reduction of germs to which you are exposed. Simple tasks, such as cleaning surfaces with antibacterial cleaner or wipes, can significantly reduce the length of illness. Door knobs, phones, and commonly used surfaces such as countertops and sinks can be hosts for unwanted germs that could lead to reinfection or infection in your family members.

If it is cold and flu season, extra precautions to wash hands thoroughly and more often can also decrease the risk of becoming sick or spreading illness. If you have a sore throat, changing your pillowcase can reduce exposure to germs and bacteria living on bed linens. Also, if you have been sick, replacing your toothbrush is always a good idea because bacteria can live in the bristles that can cause you to be sick for longer.

24. Capsaicin

Although it is recommended to generally avoid spicy foods with a sore throat, capsaicin can be useful. It treats inflammation and pain, as well as many other ailments. It has been used since the 19th century as a natural remedy. 

Capsaicin is found in cayenne peppers. Therefore, it is also in hot sauce. It may burn at first, but placing a few drops of hot sauce in warm water and then gargling it can provide relief to a sore throat. Alternatively, you can place a few drops of hot sauce in your mouth and swallow it.

Natural sore throat remedies that don’t work

• Warm drinks high in sugar, such as hot chocolate
• Warm drinks with alcohol, such as hot toddies
• Cold foods high in sugar, such as ice cream or certain popsicles
• Most spicy foods
• Coffee
• Humidifiers

RELATED: How to stop coughing at night

How to treat a sore throat

While natural remedies for a sore throat, such as honey and a saltwater gargle, can be useful in treating a sore throat, over-the-counter (OTC) and prescription medications may be helpful or sometimes necessary for relief. Sore throat medicines, such as numbing throat sprays, lozenges, and cough syrups, can help relieve an irritated throat.

Pain relievers

Over-the-counter pain relievers like acetaminophen, ibuprofen, or naproxen can relieve a sore throat. However, avoid giving children aspirin as it can lead to a serious side effect called Reye’s syndrome. When it comes to children’s dosing, pay very close attention to dosing instructions and consult a healthcare provider when unsure. 

RELATED: Is it safe to take ibuprofen and Tylenol together?

Throat sprays

OTC throat sprays can help relieve the discomfort associated with a sore throat and kill germs that lead to infection. Commonly used to numb the soft tissue lining the throat, throat sprays come in various flavors with alcohol-free, sugar-free, and aspirin-free options. 

Throat sprays can target the affected area and work immediately. Anesthetic sprays, such as Chloraseptic throat spray, can be used every two hours as needed. Spray the anesthetic into the back of the mouth, allow it to sit for 15 seconds or so, then spit out any remaining liquid. 

Safe and easy to use, Chloraseptic sprays have a low risk of side effects. Discontinue use if hives, itching, or irritation occur. Furthermore, consult a healthcare provider before administering throat spray to children younger than 12 years of age. 

Another type of throat spray used to treat sore throats is Betadine. Povidone-iodine is the main ingredient that prevents or reduces infections that may occur in the throat. This type of antiseptic can kill common causes of sore throat including germs, viruses, fungus, yeast, and even bacteria that cause strep throat. You can use this product every three to four hours at the first signs of a sore throat.

Lozenges

Throat lozenges and cough drops can help ease sore throat pain. Sucking on these for a sore throat increases saliva production, which lubricates and moistens the throat, reducing dry irritation and soreness. Like throat sprays, lozenges are available in various flavors, such as honey, lemon, menthol, and cherry. Using throat lozenges throughout the day can provide fast-acting relief. Ricola and Cepacol are among the popular choices of OTC throat lozenge brands. 

Lozenges are typically medicated with benzocaine or menthol, sometimes both, which help soothe and numb the throat. Since they are medicated, they should be slowly dissolved in the mouth once every two hours as needed. They should not be given to children younger than 5 years of age. 

Because of choking hazards, do not give cough drops to children younger than 6 years of age.

Cough syrups

If a cough contributes to a sore throat, cough syrups can be part of the healing process. Cough syrups can suppress a cough so the throat and body can rest and heal. Helpful during the day or night, cough syrups can be soothing and reduce congestion associated with a cough that is causing a sore throat. Robitussin is a well-known cough syrup brand. 

Antihistamines

Postnasal drip is another possible cause of a sore throat. An antihistamine may be able to help. Antihistamines block the immune system from causing sneezing, itching, and rhinorrhea (runny nose) when allergies or illnesses are present. While they may not reduce the duration of a cold, they can help ease unpleasant side effects that a cold may cause. Zyrtec (cetirizine) and Claritin (loratadine) are common OTC antihistamines. Benadryl (diphenhydramine) is another antihistamine that can cause drowsiness, which may be helpful when a sore throat is making it difficult to fall asleep.

Antacids

Heartburn is one of the causes of a sore throat, in which case antacids may be helpful. This is when stomach acid flows into the esophagus and sometimes past the esophagus and into the throat. Antacids can help relieve this discomfort by raising the pH and neutralizing stomach acid. Tums (calcium carbonate) is a common OTC antacid available at most stores. 

Prescription medication for sore throats

Antibiotics are needed to treat a bacterial throat infection. If you are experiencing a fever, swollen lymph nodes, and your throat is extremely red and has white sores or puss, your healthcare provider may prescribe medication, such as penicillin or amoxicillin, to treat it.

RELATED: Compare more sore throat medications

When to see a healthcare provider for a sore throat

You may need to consult a healthcare provider for professional medical advice if your symptoms of a sore throat don’t go away or improve within five to seven days, or if the condition worsens to a severe sore throat, even after trying home remedies for a sore throat.

For example, it could be time to schedule an appointment with a healthcare provider if you have a sore throat that doesn’t improve and pain spreads to the ear. The following symptoms are additional reasons to seek medical attention: 

• High fever
• Difficulty breathing
• Difficulty swallowing
• Coughing up blood
• Having white blisters in the throat

The length of a sore throat varies depending on what is causing it. If it is caused by a bacterial infection that requires antibiotics, it most likely will not go away until that infection is treated. It usually should start getting better within a few days and can last as long as the illness that is causing it. 

A sore throat is also a mild symptom of coronavirus (COVID-19)—a virus that may require medical attention. 

Always consult a healthcare professional when seeking relief for a sore throat while pregnant or breastfeeding.

Be extra cautious when it comes to medication doses for young children. When in doubt, consult a healthcare provider. 

Ask a pharmacist if you’re unsure about which medicine to use or if you can take over-the-counter medicines with your current list of medications.

Using at-home remedies for a sore throat as soon as the symptoms begin could prevent the need to see a healthcare provider and significantly reduce the time length of the illness. Sore throat treatment at home is possible with a combination of home remedies and OTC products, but don’t hesitate to reach out for professional assistance to get the help you need.