Overview

A sore throat refers to pain, itchiness, or irritation of the throat. Throat pain is the primary
symptom of a sore throat. It may get worse when you try to swallow, and you may
have difficulty swallowing food and liquids.

Even if a sore throat isn’t serious enough for a trip to the doctor, it’s still painful and may
prevent you from getting a good night’s sleep. Fortunately, you can use
at-home remedies to soothe the pain and irritation.

1. Honey
Honey mixed in tea or taken on its own is a common household remedy for a sore throat.
One studyTrusted Source found that honey was even more effective at taming nighttime
coughs than common cough suppressants. Other researchTrusted Sourceshows that honey is
an effective wound healer, which means it may help speed healing for sore throats.

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2. Salt water
Gargling with warm salt water can help soothe a sore throat and break down secretions. It’s
also known to help kill bacteria in the throat. Make a saltwater solution with a
half-teaspoon of salt in a full glass of warm water. Gargle it to help reduce swelling and
keep the throat clean. This should be done every three hours or so.

3. Chamomile tea
Chamomile tea is naturally soothing. It has long been used for medicinal purposes, like
soothing a sore throat. It’s often used for its anti-inflammatory, antioxidant, and
astringent properties.

Some study reviewsTrusted Source have shown that inhaling chamomile steam can help
relieve symptoms of a cold, including a sore throat. Drinking chamomile tea can offer the
same benefit. It can also stimulate the immune system to help your body fight off the
infection that caused your sore throat in the first place.

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4. Peppermint
Peppermint is known for its ability to freshen breath. Diluted peppermint oil sprays may
also relieve sore throats. Peppermint contains menthol, which helps thin mucus and calm
sore throats and coughs. Peppermint also has anti-inflammatory, antibacterial, and
antiviral properties, which may encourage healing.

Never use essential oils without mixing them with a carrier oil such as olive oil, sweet
almond oil, or softened coconut oil. For peppermint oil, mix five drops of the essential oil
with one ounce of the carrier oil of your choice. Never ingest essential oils.

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5. Baking soda gargle

While the saltwater gargle is more commonly used, gargling baking soda mixed with salt
water can help relieve a sore throat as well. Gargling this solution can kill bacteria and
prevent the growth of yeast and fungi.

The National Cancer InstituteTrusted Source recommends gargling and gently swishing a
combination of 1 cup warm water, 1/4 teaspoon baking soda, and 1/8 teaspoon of salt.
They recommend using the rinse every three hours as needed.

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6. Fenugreek
Fenugreek has many health benefits. It also has many forms. You can eat fenugreek seeds,
use the topical oil, or drink fenugreek tea. Fenugreek tea is a natural remedy for sore
throats.

Research demonstrates the healing powers of fenugreek. It can relieve pain and kill bacteria
that cause irritation or inflammation. Fenugreek is also an effective antifungal.

The National Center for Complementary and Integrative HealthTrusted Source suggests
that pregnant women avoid fenugreek.

7. Marshmallow root
Marshmallow root contains a mucus-like substance that coats and soothes a sore throat.
Simply add some of the dried root to a cup of boiling water to make tea. Sipping the tea
two to three times a day may help ease throat pain.

People with diabetes should talk to a doctor before taking marshmallow root. Some
animal research shows it may cause a drop in blood sugar level.

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8. Licorice root
Licorice root has long been used to treat sore throats. Recent research shows it’s effective
when mixed with water to create a solution for gargling. However, pregnant and
breastfeeding women should avoid this remedy, according to the National Center for
Complementary and Integrative HealthTrusted Source.

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9. Slippery elm
Like marshmallow root, slippery elm has a mucus-like substance in it. When mixed with
water, it forms a slick gel that coats and soothes the throat. To use, pour boiling water over
powdered bark, stir, and drink. You may also find that slippery elm lozenges help.

Slippery elm is a traditional remedy for sore throat, but more research is needed. According
to the U.S. National Library of Medicine, it may decrease the absorption of other medication
you take.

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10. Apple cider vinegar

Apple cider vinegar (ACV) has many natural antibacterial usesTrusted Source. Numerous
studies show its antimicrobial effectsTrusted Source in fighting infections. Because of its
acidic nature, it can be used to help break down mucus in the throat and stop bacteria from
spreading.

If you sense a sore throat coming on, try diluting 1 to 2 tablespoons of ACV in one cup of
water and gargle with it. Then take a small sip of the mixture, and repeat the whole process
one to two times per hour. Make sure to drink lots of water in between the gargling sessions.
There are many different ways of using ACV to treat sore throats, depending on the
severity of the illness and also your body’s sensitivity to vinegar. It is best to first consult
your doctor or healthcare practitioner.

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11. Garlic
Garlic also has natural antibacterial properties. It contains allicin, an organosulfer
compound known for its ability to fight off infections.

StudiesTrusted Source have shown that taking a garlic supplement on a regular basis can
help prevent the common cold virus. Adding fresh garlic to your diet is also a way of gaining
its antimicrobial properties. Your grandmother might have told you to suck on a clove of
garlic to sooth a sore throat. Because garlic has many healing actions, you might try this,
though you may want to brush your teeth afterward to protect your teeth from enzymes
and improve your breath.

12. Cayenne pepper or hot sauce

Often used as a pain reliever, cayenne pepper contains capsaicin, a natural compound
known for blocking pain receptors.

Although not scientifically proven, ingesting cayenne mixed with warm water and honey
can help with pain relief for sore throats. Remember that an initial burning sensation is
common. Cayenne should not be taken if you have open sores in your mouth. Start with just
a few drops of hot sauce or a light sprinkle of cayenne, as both can be very hot.