23 Home Remedies for Sore Throat: Quick and Easy Relief

Here are 23 Home Remedies for Sore Throat, an ailment that can sometimes be very painful and embarrassing, disrupting our ability to speak and swallow. Fortunately, there are simple and effective natural remedies to relieve the pain.

In this article, we explore the best home remedies for sore throat and how they can help relieve the pain quickly.

I. What causes a sore throat

There are a large number of causes for a sore throat. The most common is due to viral and bacterial infections.

Viral infections: Viruses such as the common cold, flu, mononucleosis, measles, or similar viruses often cause sore throats.

Bacterial infections: These are less common, but can cause severe sore throats. One of the most common is Streptococcus pyogenes, which causes strep throat.

Sore throats can also be caused by a variety of other things.

Allergies: Allergies such as those caused by pets, mold, dust, or pollen.

Dryness. Dry indoor air, especially if there are air conditioners, can make your throat dry and irritated. Breathing through your mouth can also cause dryness and pain.

Irritants: Air pollution, smoking, alcohol consumption, spicy foods, etc. 

Muscle tension: This is caused by yelling too much or talking for long periods without stopping.

Gastroesophageal reflux disease: This digestive system disorder causes stomach acid to build up in the esophagus. It can also cause heartburn, hoarseness, regurgitation, or a lumpy feeling in the throat.

II. Pathologies related to sore throat

1. Dry cough

A dry cough can irritate your throat when you cough and cause a sore throat. The causes can be very varied.

A dry cough can be a sign of a common cold, nasopharyngitis if you also have a runny nose, or even the flu if you have a high fever.

A cough, sore throat, and chest pain can also indicate a respiratory infection, such as bronchitis or pneumonia, which may start with a dry cough. Sometimes this is simply a result of irritation from the cough.

2. Stuffy Nose

A stuffy nose and sore throat are a combination of symptoms that indicate the onset of a cold, flu, sinus infection, or allergies. In most cases, these symptoms go together like bath and bubbles or macaroni and cheese.

When we have a sore throat and a stuffy nose, the stuffy feeling we get is the result of the body’s immune response producing mucus to clear the virus.

The drainage of mucus from the sinuses to the back of the throat, also known as post-nasal drip, can cause sinus headaches and a sore throat.

Nasal congestion is caused by an overproduction of mucus. This leads to post-nasal drip, as explained above, which results in a sore throat.

II. 23 Home remedies for sore throat

1. Get dehydrated with hot water

Any hot drink can help relieve a sore throat. Hot water itself is soothing and can help relieve a sore throat, cough, and runny nose.

2. Suck on an ice cube

Cold liquids can help ease the pain of a sore throat. In addition to drinking cold liquids, you can also suck on an iced drink or ice cube.

3. Gargle with salt water

Gargling with salt water is a natural remedy to get rid of a sore throat. The salt promotes swelling by removing water from your throat tissues. It helps eliminate unwanted germs in your throat.

You can add a teaspoon of salt to a cup of warm water and stir to dissolve it.

Gargle with this mixture for 30 seconds and repeat every hour with warm salt water.

4. Baking soda

Gargling with baking soda mixed with salt water can also help relieve a sore throat.

Gargling with this preparation can kill bacteria and prevent the growth of yeast and fungi.

5. humidifier

If you’ve noticed an increase in sore throats this season, it may be time to invest in a humidifier.

Dry air, especially during the cold, harsh days of winter, can be the cause of your sore throat. A humidifier will keep the air moist and open up your sinuses. Add a tablespoon or two of hydrogen peroxide solution to further soothe your throat.

6. Honey

Honey is one of the best remedies for a sore throat because of its natural antibacterial properties that allow it to act as a wound healer, offering immediate pain relief while working to reduce inflammation.

If you suffer from a bad cough in addition to your sore throat, honey can also act as an effective cough suppressant.

Mix two tablespoons of honey in a glass of hot water or tea and stir well. Drink several times a day, as needed.

Honey for sore throat

7. chamomile tea

Drinking chamomile tea if you have a sore throat can help you get relief almost instantly.

It is rich in anti-inflammatory, antioxidant, and astringent properties that work on the throat.

In addition, chamomile tea gives a boost to the body’s immune system.

8. Cinnamon almond milk

Cinnamon almond milk can help fight sore throats and cold or flu infections.

Try drinking cinnamon almond milk to relieve throat discomfort.

9. ginger tea

Ginger is a flavoring with antibacterial and calming effects that may help soothe sore throats.

Some research centers have found that ginger concentrate can kill some microscopic organisms and infections that cause respiratory diseases.

It may also lessen the worsening of disease in people with tuberculosis, a lung disease.

10. Sage and Echinacea

We have all heard of sage (herb) being used in cooking as well as for various medicinal purposes.

Sage has been used to treat many inflammatory diseases, and controlled studies have shown that it can help relieve throat pain.

A sage and echinacea spray is slightly more effective in relieving sore throats than a chlorhexidine and lidocaine spray.

Echinacea is another herb used in traditional medicine. It has been shown to fight bacteria and reduce inflammation.

11. Garlic

This ingredient contains a natural compound, allicin, which has the ability to fight infections.

It is also rich in antibacterial properties, so it can help cure any infection that causes a sore throat.

Add a clove of garlic to your soup to relieve a sore throat.

12. Turmeric tea

Drinking a concoction of hot milk and a pinch of turmeric added to it relieves sore throat like no other.

Curcumin, the active ingredient in turmeric, has an antibacterial and anti-inflammatory action.

13. Lemon Drink

Lemon water is a refreshing drink known to reduce the pain of a sore throat. This usually occurs during a cold or flu.

Lemon contains vitamin C and antioxidants that increase the amount of saliva produced, helping to keep mucous membranes moist.

The best way to maximize the benefits of lemon is to add it to warm water with a little honey or salt water.

Lemon water contains vitamin C and compounds that soothe sore throats.

14. Peppermint Tea

Peppermint tea contains anti-inflammatory compounds. The mint can slightly numb your throat, relieving pain.

You can also make tea by steeping fresh peppermint leaves in boiling water for three to five minutes, then straining the leaves.

Peppermint tea is caffeine-free, naturally sweet tasting, and often requires no additional sweetener.

Peppermint tea is a fairly tasty and refreshing drink that can help reduce throat inflammation and discomfort.

15. marshmallow root

Marshmallow has been used since the Middle Ages to relieve sore throats and similar ailments.

Its root contains a gelatin-like substance that coats and lubricates the throat when swallowed.

The granules (gelatin-like substance) in marshmallow root have been tested on animals and found to be effective and non-toxic, even at very high doses.

16. licorice root

Licorice is a plant that has been used in traditional medicine to treat many disorders. This plant has properties similar to aspirin that help reduce throat pain.

Obviously, there is not much research on its ability to relieve illness. However, studies have found that licorice significantly reduced throat pain due to the removal of a breathing tube.

Another study found that gargling with licorice water before surgery reduced the risk of suffering a sore throat by half compared to gargling with sugar water.

Add ground licorice root to hot water, steep for a few minutes, then strain before drinking. Licorice root has amazing qualities and helps relieve sore throats.

17. Fenugreek

This is a remedy that you can use in several forms: fenugreek seeds, oil, or tea. It is the most effective remedy to cure sore throat.

There is enough evidence that shows that fenugreek is rich in anti-inflammatory, antibacterial, and antifungal properties.

18. apple cider vinegar

Apple cider vinegar is a well-known health tonic. It has been part of society’s basic pharmaceutical treatments for hundreds of years.

Its corrosive and hyper-dynamic acidic binding helps fight microorganisms.

Drink a cup of warm water mixed with one tablespoon (tbsp) of apple juice vinegar and one tablespoon (tbsp) of honey to help relieve throat irritation.

19. coconut oil

Coconut oil is a soft food that has some medical benefits. Animal studies recommend that it can help fight contamination and ease irritation in areas exposed to it.

Coconut oil is also extremely soothing as it greases the mucous membranes of the throat.

20. Take a steam shower

You can take a steam shower so that the steam from the hot shower helps to reduce the swelling and relieve the pain associated with a sore throat. 

The moist air helps relieve the symptoms of sore throat.

21. Relieve your allergies

Sore throats with allergies are primarily characterized by a scratchy throat and a dry cough (either from irritation from the allergen or from a runny nose in the throat).

This usually stops when the patient is no longer in contact with the allergen, but it can be helpful to have effective ways to relieve it quickly.

22. Essential oils

Some natural oils, such as nutmeg, bergamot, and cypress, all contain camphene, which has a cooling effect.

23. Antihistamines and painkillers

Allergies can sometimes cause a sore throat. Allergies occur when the body’s immune system sees a harmless substance as a threat and reacts to it.

Over-the-counter antihistamines and pain relievers can help relieve the symptoms of allergies, including a sore throat.

III. Sore throat remedies for kids

Treating sore throats in infants and children is very different. Here are some tips and remedies:

  • Add moisture to the air, which can help your children get relief from sore throat.
  • Keep your child hydrated by offering healthy fluids.
  • Have your child wash his or her hands frequently.
  • Don’t give your child spicy or acidic foods.
  • Keep your child away from chemical fumes or smoke.

IV. How to prevent sore throat

There are a few things you can do to help prevent sore throats.

Stay away from people with infectious diseases like the flu or strep throat. Wash your hands frequently.

Try to avoid spicy or acidic foods, which can irritate the throat. Also stay away from chemicals or smoke, as the fumes could cause inflammation.

V. How long does a sore throat last

The exact duration of a sore throat may depend on the cause. Many sore throats go away on their own within a week.

It is important to see a doctor if your sore throat does not improve after a week.

Also see a doctor if your sore throat gets worse, despite home remedies or over-the-counter remedies.

VI. What things to avoid that can irritate your throat 

1. Avoid Smoking

Smoking cigarettes and vaping are risk factors for sore throat. Therefore, it is necessary to avoid smoking and prevent yourself from being exposed to second-hand smoke

2. Avoid Lying down just after eating

Going to bed right after eating can contribute to a sore throat. That’s why it’s a good idea to lie down 30 minutes after eating.

3. avoid dry air

Use a humidifier if the air in your home is dry.

4. Avoid acidic foods

Stay away from acidic and citrus foods such as tomatoes, oranges, grapefruit, limes, and lemons. The acids in these foods can irritate and aggravate your sore throat.