Natural Sore Throat Remedies

NOTE: You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.   

When the weather is dry and cold, we often suffer from sore throats.

When I was little, like clockwork, every spring I would come down with Pharyngitis. It was miserable. My loving Korean-American pediatrician had some great natural remedies to help symptoms in addition to the medicines he prescribed. I love that he wasn’t afraid to recommend homeopathic methods!

Sometimes, sore throats are a symptom of illness (like flu – read some remedies for that here!), and other times it’s just from allergies, dryness, weather changes, or other irritants.

Know what you’re dealing with and treat it naturally!

Natural Sore Throat Remedies

Here are some great natural remedies to soothe that itchy scratchiness, no matter the cause (and bonus for some that heal and taste good):

  • Rice water – boil rice and gargle with the cooled leftover water (my pediatrician gave us this idea when I was little!)
  • Yogurt – get the real thing or make your own – as sugarless as possible works best. The enzymes and bacteria in real yogurt help to soothe and heal the throat.
  • Warm drinks – soothe the throat by sipping warm teas like soothing chamomile or even just warm water.
  • Honey, lemon, clove, ginger – The acid in lemon kills viruses and bacteria. Honey coats the throat and improves flavor! I like to add these to chamomile tea or even warm water.
  • Salt – use the hottest water you can stand and add a tablespoon of kosher or Real Salt to about 1/4 cup. Also add a tablespoon of Listerine for extra germ-killing and to encourage healing in those irritated mucous membranes
  • Cayenne pepper or hot sauce – add to water to gargle or take it straight. The capsicum alleviates pain and fights inflammation.
  • Sage – make a tisane or use the essential oil. Sage has astringent, antiseptic, and antibacterial qualities. Add honey and/or lemon to taste.
  • Turmeric – active compound curcumin is believed to have a wide range of biological effects including anti-inflammatory, antioxidant, antitumour, antibacterial, and antiviral activities.
  • Garlic – eat it raw (you can mix it with honey, lemon, EVOO if you need to)! The chemical allicin kills bacteria (like Streptococcus!) I love chopped garlic on a piece of bread with EVOO.
  • Apple cider vinegar – most germs can’t survive in the acidic environment vinegar creates. Mix ¼ cup apple cider vinegar with ¼ cup very warm water and gargle frequently. You can add honey to help it go down easier. I personally take it on a spoon with a dab of honey.
  • Thieves spray and Thieves mouthwash – the properties (clove, lemon, cinnamon, eucalyptus, rosemary) in Thieves essential oil blend soothe and heal. The first time you use the spray, it does sting a bit, but it’s so worth it. Gargling with the mouthwash is gentler and maybe better for kids.
  • Peppermint oil – contains anti-inflammatory, antibacterial, and antiviral properties, which may help encourage healing. Tastes great too! Add to tea or warm water.

Sore throats are always unpleasant and I want relief quick! I’ve tried all of these and some work better than others, depending on the causes. Hopefully, you’ll find one you like that works wonders!

Do you have any natural sore throat remedies to add to my list?

FDA disclaimer for posts with info about supplements Oct 2014

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One Comment

  1. The best home remedy I have found is to gargle with a small amount of Apple Cider Vinegar in half a cup of water a few times a day. I know it sounds awful but it really helps if you can get through it.

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