How to Relieve Sore Throat Naturally – 13 Best Remedies

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Learn about the causes, symptoms, and remedies for sore throats. Find natural solutions and prevention tips to promote throat health.

Sore throats, a widespread and often painful issue, affect millions globally.

From the discomfort of swallowing to the frustration of a hoarse voice, a sore throat can significantly impact daily life.

Understanding and addressing this common ailment is crucial for timely intervention, effective management, and overall well-being.


Simple throat anatomy

The throat is made up of the pharynx, epiglottis, and larynx.

  • The pharynx is connected to the mouth to allow food and hydration but also breathing.
  • The epiglottis acts as a valve to prevent food or fluids from going to the lungs.
  • The larynx houses the vocal cords to enable language.

From swallowing to speaking, the throat plays a crucial role.
Maintaining a healthy throat isn’t just about comfort; it’s a key player in your overall well-being.

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What causes a sore throat?

There are two distinct categories of throat irritation: infectious and non-infectious causes.

  • The infectious cause is generated by bacteria and viruses.
  • Viruses targeting the throat are rhinoviruses that cause common colds, influenza virus, mononucleosis virus, measles virus, and chickenpox virus.
  • Some bacterial infections in the throat can also be caused by streptococci (streptococcus pyogenes) and trigger what is called strep throat.
  • But some sore throats are not caused by any pathogens, so they fall under the category of non-infectious causes.
  • They are often generated by allergies and in particular allergies to pollen, dust, animal hair, throat irritation from tobacco smoke, excessive alcohol consumption, and too spicy food.
  • A sore throat can also develop under the influence of vocal cord tension caused by excessive use of the voice, screaming, speaking too loudly, or too long.
  • Gastroesophageal reflux disease which is a well-known disorder of the digestive system causes acid reflux which affects the larynx and vocal cords thus triggering pain in the throat.
  • Breathing through the mouth can also trigger sore throats caused by dry mucous membranes.

What are sore throat symptoms?

Experiencing a sore throat?

Here are the key signs to watch out for.
Keep in mind that symptoms can vary, and not everyone may encounter all of them:

  • Throat pain when swallowing or talking
  • Difficulty swallowing
  • Nodes in the neck and sore throat
  • White dots on tonsils
  • Hoarse voice and sore throat
  • Fever and sore throat
  • Runny nose with angina
  • Sneezing
  • Body aches
  • Headache
  • Nausea, vomiting

Remember, the combination of symptoms can differ, and not all may manifest in every case.

Warning signs of severe sore throat

Pay close attention to these warning signs, as they could indicate a more serious condition.
If you experience any of the following, it’s crucial to seek medical attention:

  • Sore throat lasting more than a week
  • Difficulty breathing
  • Pain and joint pain
  • Sore throat to the ears
  • A rash occurs
  • Blood in saliva
  • Abnormal swelling of the neck or face

Taking these signs seriously ensures timely and appropriate medical intervention.

Predisposition to angina

Although everyone is susceptible to a sore throat, some factors can favor this condition.

  • Children and adolescents are more prone to throat conditions than adults.
  • Exposure to cigarette smoke – smoking or being a passive smoker irritates the throat.
  • Chronic sinus infections (sinusitis) – bacteria that grow in the nose spread to the throat
  • Public places which are vectors of viruses and allow the proliferation of epidemics
  • A deficient immune system – the most common causes being a treatment for diabetes, AIDS, treatment with steroids or chemotherapy, stress, fatigue, and an unbalanced diet.

How does the doctor diagnose angina?

Sore throats are easily identified by the person but let’s see how the doctor diagnoses this condition.

He explores the throat, ears, and nose as well as palpation of the lymph nodes in the neck.

Then it checks you to evaluate your breathing.

The specialist ends by inserting a test swab in the throat to take a sample of secretions which he sends to a laboratory for analysis to know if it is a streptococcal infection.

How long does a sore throat last?

A sore throat caused by a viral infection lasts on average 5 to 7 days and does not require medical treatment.

To relieve pain and fever, simple analgesics such as paracetamol or ibuprofen are prescribed.

But if this angina is due to bacteria, the doctor will prescribe an antibiotic like amoxicillin for sore throat.

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How to get rid of a sore throat?

Whatever the cause of the sore throat, you can still apply natural remedies to soothe it.

Let’s start with the basics to apply:

  • Rest
  • Restful sleep
  • Voice preservation
  • Intense hydration
  • Avoid coffee and alcohol which lead to dehydration
  • Hot drinks in the form of tea without caffeine, hot water with added honey
  • Gargles with salt water (one teaspoon of salt for 200ml of water, 8 to 10 times a day)
  • Humidify the air (place a pot of boiling water in the room and let it cool) or use an air humidifier
  • Avoid smoking

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Natural remedies for throat pain

There are many natural sore throat remedies.
Here is a list of the most effective.

  • Chamomile tea for throat soothing

Chamomile tea (ad) is a great way to soften and soothe the throat.
It has anti-inflammatory, antimicrobial, and analgesic action.

Add a teaspoon of honey to further increase its effect.
The combination of honey and chamomile significantly reduces the symptoms of angina.

  • Salt water for gargling recipe

This natural remedy is passed from generation to generation as it is effective.
The reason for this effectiveness is that this combination of water and salt is a hypertonic solution that helps bring the liquid from the cells to the surface.
So if your cells contain viruses or bacteria, they are carried to the surface for elimination.

Of course, this is not a radical miracle cure, but saltwater gargle also provides pain relief that will allow you to swallow and talk without pain.

  • Marshmallow root for inflammation

Marshmallow root is widely used for its medicinal properties (ad).
It helps reduce inflammation and soothes the lining.
It is so effective that some people use it in prevention, especially people who use the voice a lot in their profession and prepare a tea with marshmallow root to lubricate the vocal cords before their intervention.

Marshmallow root can be used in various forms to help soothe a sore throat.

1. Marshmallow Root tea
– Place one tablespoon of dried marshmallow root in a cup of boiling water.
– Let it steep for 10-15 minutes.
– Strain and drink the tea. You can add honey or lemon for additional flavor and benefits.

2. Marshmallow Root gargle
– Prepare a strong marshmallow root tea as described above.
– Allow the tea to cool to a comfortable temperature.
– Gargle with the tea for 30-60 seconds, then spit it out.
– Repeat this several times a day.

3. Natural throat lozenges
– Make a strong marshmallow root tea as described above.
– Add honey and/or slippery elm powder to the tea to form a thick paste (ad).
– Roll the paste into small balls and place them on a baking sheet.
– Let them dry in a warm, dry place for 24-48 hours, or until they are hard.
– Store the lozenges in an airtight container and take one as needed for sore throat relief.

4. Sore throat syrup
– Make a strong marshmallow root tea as described above.
– Strain the tea and return it to the pot.
– Add honey or another sweetener to taste.
– Simmer the mixture until it thickens into a syrup.
– Allow it to cool and store it in the refrigerator.
– Take a spoonful of the syrup as needed for sore throat relief.

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  • Honey for the sore throat relief

Honey can be used as-is to relieve a sore throat.It is very effective in reducing pain due to its anti-inflammatory, antibacterial and antioxidant properties.
It is advisable to favor eucalyptus, thyme, lavender, or best manuka honey (ad).

Here are some ways to use honey for a sore throat:

1. Honey tea
– Add a tablespoon of honey to a cup of hot water or herbal tea.
– Stir until the honey is dissolved.
– Sip the tea slowly, allowing the honey to coat your throat.

2. Honey and lemon
– Squeeze the juice of half a lemon into a cup.
– Add a tablespoon of honey and mix well.
– Sip the mixture slowly or use it as a gargle.

3. Honey and ginger
– Grate a small piece of fresh ginger into a cup.
– Add a tablespoon of honey and mix well.
– Pour boiling water over the mixture and let it steep for a few minutes.
– Sip the tea slowly or use it as a gargle.

4. Honey and warm milk
– Heat a cup of milk until it’s warm but not boiling.
– Add a tablespoon of honey and mix well.
– Sip the milk slowly, allowing it to coat your throat.

5. Honey and cinnamon
– Mix a tablespoon of honey with a teaspoon of cinnamon powder.
– Eat the mixture slowly or dissolve it in warm water or tea.

6. Honey and turmeric
– Mix a tablespoon of honey with a teaspoon of turmeric powder.
– Eat the mixture slowly or dissolve it in warm water or tea.

7. Honey lozenges
– Mix honey with slippery elm powder or marshmallow root powder to form a thick paste.
– Roll the paste into small balls and let them dry.
– Store the lozenges in an airtight container and suck on one as needed for sore throat relief.

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  • Turmeric milk for throat inflammation

Turmeric milk, also known as “golden milk,” is a popular natural remedy for sore throats and inflammation.
Here’s how you can make it:


  • 1 cup of milk (dairy or non-dairy such as almond, coconut, or soy milk)
  • 1 teaspoon of ground turmeric
  • 1/2 teaspoon of ground cinnamon (optional)
  • 1/4 teaspoon of ground ginger (optional)
  • 1/4 teaspoon of ground black pepper (optional)
  • 1 tablespoon of honey or maple syrup (optional, for sweetness)


  1. In a small saucepan, heat the milk over medium heat until it’s warm but not boiling.
  2. Add the ground turmeric, cinnamon, ginger, and black pepper to the milk.
  3. Whisk the mixture until the spices are well combined and the milk is a golden color.
  4. Let the milk simmer for 5-10 minutes, stirring occasionally.
  5. Remove the saucepan from the heat and let the milk cool for a few minutes.
  6. Strain the milk through a fine-mesh sieve or cheesecloth to remove any large pieces of spices.
  7. Stir in the honey or maple syrup if desired.
  8. Pour the turmeric milk into a mug and enjoy warm.

Turmeric milk can be consumed once or twice a day for sore throat relief.
The combination of turmeric, cinnamon, ginger, and black pepper provides anti-inflammatory and antimicrobial properties that can help soothe a sore throat and reduce inflammation.

  • Ginger tea for pain relief

Ginger tea is a soothing and effective remedy for sore throats and pain relief.
Ginger is known for its anti-inflammatory, antimicrobial, and pain-relieving properties, making it an excellent choice for alleviating the discomfort associated with a sore throat.
Here’s how you can make ginger tea for pain relief:


– 1 cup of water
– 1-inch piece of fresh ginger root, peeled and thinly sliced
1-2 teaspoons of honey (optional, for sweetness)
Lemon slices (optional, for added flavor)

  • Lemon juice for sore throat

The recipe is simple:

– Squeeze a fresh lemon
– Add 2 teaspoons of honey
– Take a teaspoonful of this mixture every two hours

Lemon has antimicrobial properties when the antibacterial honey also softens the throat.

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  • Apple cider vinegar, cayenne pepper, clover honey

Combining these 3 ingredients makes a very effective concoction.

The recipe is simple:

– 1 teaspoon of apple cider vinegar
– 3 teaspoons of clover honey
– 1 teaspoon of cayenne pepper

Mix everything with a glass of lukewarm water and drink it slowly.
This drink will help quickly eliminate the pain that prevents swallowing normally.

  • Licorice root for colds and angina

Licorice root is a potent natural remedy used for treating colds and angina due to its anti-inflammatory and expectorant properties.
Research has shown that licorice root gargles can effectively reduce symptoms in patients who experience severe throat irritation after surgery.
It can be consumed as herbal tea or in liquid drop form.

Here are a few ways you can use it:

1. Licorice Root tea
– Place one tablespoon of dried licorice root in a cup of boiling water (ad).
– Let it steep for 10-15 minutes.
– Strain and drink the tea.
You can add honey or lemon for additional flavor and benefits.

2. Licorice Root gargle
– Prepare a strong licorice root tea as described above.
– Allow the tea to cool to a comfortable temperature.
– Gargle with the tea for 30-60 seconds, then spit it out.
– Repeat this several times a day.

3. Licorice Root lozenges
– Make a strong licorice root tea as described above.
– Add honey and/or slippery elm powder to the tea to form a thick paste.
– Roll the paste into small balls and place them on a baking sheet.
– Let them dry in a warm, dry place for 24-48 hours, or until they are hard.
– Store the lozenges in an airtight container and take one as needed for sore throat relief.

4. Licorice Root syrup
– Make a strong licorice root tea as described above.
– Strain the tea and return it to the pot.
– Add honey or another sweetener to taste.
– Simmer the mixture until it thickens into a syrup.
– Allow it to cool and store it in the refrigerator.
– Take a spoonful of the syrup as needed for sore throat relief.

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Colloidal silver for sore throat

Colloidal silver, celebrated for its potent antimicrobial properties, has recently garnered attention as a potential natural remedy for alleviating sore throat discomfort.

This supplement comprises infinitesimal silver particles suspended in a liquid base, believed to harbor robust antibacterial and antiviral characteristics.
Advocates of colloidal silver suggest that gargling with this solution may help diminish sore throat symptoms by targeting and reducing the presence of harmful pathogens in the throat.

While scientific studies specifically focusing on its efficacy for sore throats are still limited, anecdotal evidence from users attests to its potential for providing relief.

Incorporating colloidal silver into your sore throat care routine may offer a complementary approach to traditional remedies, providing a soothing sensation and potentially aiding in the recovery process.

Essential oils for sore throat relief

Several essential oils help a sore throat.

3 of them are recommended to treat it effectively:

  • Tea tree essential oil

Tea tree has antiseptic, antibacterial, and antiviral properties.To enjoy its benefits, just mix 2 drops with a teaspoon of honey and keep it in your mouth for one minute before swallowing.

  • Thyme essential oil

A complete essential oil with anti-inflammatory, antiviral, and antibacterial properties that softens the throat while attacking bacteria in the respiratory tract.

Again, dilute 2 drops of thyme essential oil on sugar or in a teaspoon of honey 4 times a day for 3 days (ad).

  • Peppermint oil for sore throat

In addition to its analgesic and anti-inflammatory properties, peppermint oil brings rapid relief due to its cooling effect (ad).

Also, adopt the teaspoonful of honey with a drop of peppermint, keep it in the mouth a minute before swallowing it.
Do not abuse this essential oil because it is hypertensive.

I reiterate here the precautions for the use of essential oils which must be tested on the skin before any other use and are not recommended for pregnant women and young children.

Sore throat remedies for adults

Managing a sore throat can be challenging, but several simple tips can help alleviate discomfort and promote healing.
Here are some effective strategies to consider:

– Rest and hydration: Fundamental practices for soothing a sore throat

Rest is essential for your body to recover from any illness, including a sore throat.
Make sure to get plenty of sleep and avoid strenuous activities that can strain your throat muscles.

Additionally, staying hydrated is crucial for maintaining throat health.
Drink plenty of fluids, such as water, herbal teas, and clear broths, to keep your throat moist and prevent dehydration.

– Steam or humidity: Soothing solutions

Inhaling steam can help soothe a sore throat and reduce inflammation.
You can create a steam tent by draping a towel over your head and leaning over a bowl of hot water.
Breathe in the steam for several minutes, taking care not to burn yourself.

Alternatively, you can use a humidifier to add moisture to the air in your home, which can also help relieve throat irritation (ad).

– Enjoy the relief of a soothing ice pop

Sucking on an ice pop or ice cube can numb your throat and provide temporary relief from pain and inflammation.
The cold temperature can also help reduce swelling and discomfort.
Choose ice pops made from natural fruit juices or herbal teas for added hydration and nutritional benefits.

– Avoid acidic foods to prevent further irritation

Acidic foods and beverages, such as citrus fruits, tomatoes, and carbonated drinks, can irritate a sore throat and exacerbate symptoms.
It’s best to avoid these foods until your throat has healed.
Instead, opt for gentle, non-acidic foods that are easy to swallow, such as yogurt, applesauce, and mashed potatoes.

– Hot Toddy

A hot toddy is a traditional and comforting remedy for a sore throat that can provide temporary relief.
To make a hot toddy, you’ll need to mix the following ingredients:

  • One shot of whiskey or bourbon
  • Hot water
  • Honey
  • Lemon juice

– First, heat the water until it’s hot but not boiling.
– Then, pour the whiskey or bourbon into a mug, followed by the hot water.
– Add honey to taste and a squeeze of fresh lemon juice.
– Stir the mixture well until the honey is dissolved.

Drink the hot toddy slowly, allowing the warmth to soothe your throat.
The combination of the warm liquid and the soothing properties of the honey and lemon can help alleviate discomfort and provide relief.

However, it’s important to be mindful of alcohol consumption, as excessive drinking can worsen dehydration and inflammation.
If you’re not a fan of alcohol, you can also make a non-alcoholic version of the hot toddy by omitting the whiskey or bourbon and simply using hot water, honey, and lemon juice.

– Sleep with your head elevated to alleviate discomfort

Elevating your head while sleeping can help reduce throat congestion and prevent mucus from pooling in your throat.
Use an extra pillow or elevate the head of your bed by placing blocks under the legs.
This position can also help alleviate symptoms of acid reflux, which can contribute to throat irritation.

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Sore throat remedies for infants and children

Sore throats can be particularly challenging for infants and young children, as they may not be able to communicate their discomfort effectively.
Here are some gentle remedies that can help alleviate sore throat symptoms in infants and children:

– Ensure that your child stays hydrated

Infants and young children are at a higher risk of dehydration due to their smaller size and higher metabolic rate.
Make sure your child drinks plenty of fluids, such as water, breast milk, or formula, to stay hydrated.
You can also use a cool-mist humidifier in your child’s room to add moisture to the air and soothe their throat.

– Provide your child with warm liquids

Offer your child warm liquids, such as herbal teas or warm water with honey, to help soothe their throat.
Avoid giving hot liquids, as they can burn his mouth and throat.
You can also try warm chicken broth or vegetable broth, which can be comforting and nutritious.

Gently massage your child’s throat

Gently massaging your child’s throat can help alleviate discomfort and promote relaxation.
Use gentle, circular motions with your fingers to massage the sides of their neck and throat.
Be careful not to apply too much pressure, as this can cause further irritation.

Apply a cool compress to your child’s throat

Applying a cool compress to your child’s throat can help reduce swelling and inflammation.
Use a clean cloth soaked in cool water and wring out the excess.
Place the compress on your child’s throat for a few minutes at a time, taking care not to make it too cold.

– Offer your child soft foods that are easy to swallow

Offer your child soft, easy-to-swallow foods that won’t irritate their throat.
Good options include mashed bananas, applesauce, yogurt, and oatmeal.
Avoid giving spicy or acidic foods, as they can exacerbate sore throat symptoms.

Over-the-counter pain relievers

If your child is old enough, you can give them over-the-counter pain relievers, such as acetaminophen or ibuprofen, to help alleviate throat pain and reduce fever.
Make sure to follow the dosing instructions carefully and consult with your child’s pediatrician if you have any concerns.

– Provide your child with a comfortable environment to rest and recover

Encourage your child to rest and take it easy while he recovers from a sore throat.
Provide a comfortable environment for them to rest, and offer plenty of cuddles and reassurance.
A calm and supportive atmosphere can help your child feel more comfortable and promote healing.

Prevention of sore throat

Practicing good hygiene to prevent infections

The best way to prevent a sore throat is to do everything you can to avoid the germs that cause it through careful hygiene:

  • Handwashing for avoiding throat infections
  • Cough and sneeze into a disposable tissue
  • Use hydroalcoholic gel to disinfect your hands if you cannot wash them with water
  • Disinfecting surfaces to prevent throat infections (phone, remote control, computer keyboard)
  • Travel hygiene: clean phone and remote control in hotel rooms

Managing sore throats effectively

In this article, we’ve explored the anatomy of the throat, the causes and symptoms of sore throats, and various natural remedies for relief.

From understanding the role of the pharynx, epiglottis, and larynx to identifying infectious and non-infectious causes, we’ve covered a wide range of topics related to throat health.
Whether it’s using honey and chamomile tea for soothing relief or practicing good hygiene to prevent infections, there are many ways to manage and alleviate sore throats effectively.
By taking proactive steps and incorporating these remedies into your daily routine, you can promote throat health and overall well-being.
Remember, if you experience persistent or severe symptoms, it’s important to seek medical attention for proper diagnosis and treatment.

FAQ: Sore throat relief

Is orange juice good for sore throat?

Orange juice is high in vitamin C, which can support the immune system. However, the acidity in orange juice may irritate a sore throat for some individuals. It’s best to consume orange juice in moderation and dilute it with water if needed.

Does pineapple help a sore throat?

Pineapple contains bromelain, an enzyme with anti-inflammatory properties, which may help reduce swelling and discomfort in the throat. Drinking pineapple juice or eating fresh pineapple slices may offer relief with sore throats.

Does apple juice help with sore throat?

Apple juice can be soothing for a sore throat due to its hydrating properties. Additionally, apples contain antioxidants and vitamins that can support overall immune health. Opt for natural, unsweetened apple juice for the best results.

Does apple cider vinegar help sore throat?

Some people believe that apple cider vinegar’s antimicrobial properties can help fight off infections causing a sore throat. However, ACV is highly acidic and may cause further irritation to the throat if not properly diluted. It’s essential to use caution and consult with a healthcare professional before using ACV for sore throat relief.

Is soda bad for sore throat?

Soda, especially carbonated beverages, can exacerbate sore throat symptoms due to their high sugar content and acidity. The carbonation may also cause discomfort. It’s advisable to avoid soda and opt for soothing, non-acidic beverages like herbal teas, water, or diluted fruit juices.

Which juice is good for throat pain?

For throat pain relief, consider juices that are low in acidity and high in soothing properties. Options such as diluted apple juice, chamomile tea, or aloe vera juice may help soothe throat discomfort without exacerbating irritation. Experimenting with different options can help you find what works best for you.

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"Natural health is essential to me; I've always relied on natural remedies alongside traditional medicine."

"The content of this article is not intended to replace medical advice or any treatment."

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