Sore throat is a common form of upper respiratory tract infection [1].
Most cases are caused by cold and flu viruses but it can also be a result of a bacterial infection, specifically by Streptococcus pyogenes [2].
It can also be an allergic reaction to pollen, dust, pet dander and pollution [3].
Apart from painful and scratchy throat, this condition also causes inflammation of the tonsil, hoarse voice, difficulty in swallowing, fever, cough and body aches [4].
For immediate relief, try these effective and safe home remedies for sore throat that you can make at home.
By reading the following article, you will find:
- Natural home remedies for sore throat
- How to prepare them
- How to use them for best results
RELATED: 20 Essential Oils for Cough, Sore Throat and, Congestion
12 Home Remedies to Get Rid of Sore Throat
1. Lemon Juice
Over 700,000 tons of lemons are produced in a year, making it the “third most important citrus species” next to orange and mandarin [5].
This shouldn’t come as a surprise. After all, lemon juice is one of the most popular beverages in the world.
It’s not only the delicious and refreshing taste that people love, but also its nutritional value.
As you probably know, a lemon is an excellent source of essential nutrients such as flavonoids and vitamin C [5].
This is why it’s a vital part of any healthy diet, preventing diseases like obesity, serious infectious diseases, and certain forms of cancer [5].
If lemon can resolve these major issues, then of course, it can help with minor ones.
Studies have shown that vitamin C in lemon juice can also help treat and prevent respiratory tract infections such as sore throat [6, 7, 8].
One of the ways it works is by preventing oral bacteria from adhering to the respiratory tract [9].
When oral bacteria are not able to attach themselves into the respiratory tract, they are flushed out more easily and they cannot cause any infection.
What You’ll Need:
- 1 glass of warm water
- 1 teaspoon of freshly squeezed lemon juice
- 1 teaspoon of honey
Recommended Directions:
- Stir lemon juice and honey in water.
- Drink slowly.
- Do this two to three times a day until throat pain subsides.
2. Salt Water
For many years, people have relied upon salt and water solution for sore throat relief.
The folkloric use of this remedy has actually been proven effective in scientific research.
Americans researchers recommend gargling with a solution of one-fourth teaspoon salt per eight ounce water [10].
It has long been established in scientific literature that salt has potent antibacterial mechanisms against microbes that infect the throat and respiratory tract [11].
A study posted in 1945 shows that salt has strong inhibitory effects on bacteria that commonly cause infections in the respiratory system [11].
Not to mention, this one is also the simplest of all the remedies that you can find here.
It only requires the use of salt and water. Who doesn’t have these things in their home?
What You’ll Need:
- 1/4 teaspoon of salt
- 8 ounces of warm water
Recommended Directions:
- Dilute salt in warm water.
- Gargle solution for five to 10 minutes.
- Don’t swallow.
- Repeat four to five times a day for immediate relief.
RELATED: 12 Home Remedies for Strep Throat & How to Use Them
3. Garlic
There’s no doubt that garlic is one of the strongest and most effective natural remedies readily available to treat a wide range of diseases.
A member of the Alliaceae plant family, this herb is known for its pungent aroma and unique flavor, which is why it’s a favorite in the kitchen [12].
Its use as a medicine dates back to the time of the Egyptian pyramids, curing diseases like heart disease, high cholesterol, and many others even then [12].
Some even say that the laborers who constructed the pyramids relied heavily on garlic and other herbal remedies to cure themselves of diseases so that they would be able to finish the work.
For minor ailments like sore throat, garlic can provide immediate relief.
It has potent antibacterial effects that can help kill the source of infection, and in turn, alleviate the symptoms, as shown in various studies [13, 14, 15, 16].
Allicin is the main compound in freshly crush garlic that’s responsible for its antimicrobial activities [13].
It’s also very important to note that garlic works even on multidrug-resistant pathogenic bacteria [13].
This means that this should be your go-to solution if your sore throat keeps on coming back even after you’ve used antibiotics.
What You’ll Need:
- 1 teaspoon of garlic, crushed
- 1 teaspoon of honey
Recommended Directions:
- Combine honey and garlic.
- Consume mixture once a day until sore throat disappears.
4. Cinnamon
The mere mention of the word “cinnamon” makes you want to think of all those delicious desserts and pastries.
Did you know that it can also actively defend the body against many types of illnesses, including respiratory tract infections?
A 2013 study published in the Evidence-Based Complementary and Alternative Medicine Journal showed that cinnamon oil extract demonstrated strong antibacterial activities against Staphylococcus pyogenes, which is responsible for the “pathogenesis of tonsilitis” [17].
Cinnamon oil is in fact one of the essential oils with the highest bactericidal mechanisms, reports a 2008 study [18].
Even at low concentration, this oil can successfully disrupt the growth, formation and spread of various infection-causing bacteria, including those that cause soreness of the throat [18].
What You’ll Need:
- 1 teaspoon of cinnamon powder
- 1 teaspoon of black pepper powder
- 1 glass of warm water
Recommended Directions:
- Mix cinnamon and black pepper in a glass of water.
- Strain the powder.
- Gargle the solution three times a day.
- Do this for up to one week.
5. Ginger
In 2002, scientists evaluated the antibacterial actions of ginger on microorganisms that cause infection in the respiratory tract [19].
They discover that it is highly effective in combating harmful pathogens such as Streptococcus pyogenes, Staphylococcus aureus, Streptococcus pneumoniae, and Haemophilus influenzae [19].
Ginger’s inhibitory effects on infection-causing microbes can be attributed to its active compound called gingerol [20].
That’s not all, ginger can also help tone down pain and inflammation associated with sore throat [21].
Apart from getting to the root of the problem, ginger also works to soothe the unpleasant symptoms that make you feel ill.
You don’t have to wait for its bactericidal actions to work, as it will immediately provide you with the comfort that you’re looking for.
What You’ll Need:
- 1 teaspoon of ginger, grated
- 1 cup of water
- 1 teaspoon of honey
Recommended Directions:
- Add ginger to water.
- Bring to a boil.
- Strain the ginger.
- Add honey.
- Drink the ginger tea.
- Do this twice a day for up to two weeks.
6. Echinacea
Another important remedy for sore throat that has been used since the early years is Echinacea.
It is in fact widely used in Europe and North America for treatment and prevention of various types of respiratory tract infections [22].
Many people have relied on this herbal remedy for cough and colds.
A clinical trial published in 2009 involved 154 patients with acute sore throat for no longer than 72 hours [23].
Some of the participants were made to use Echinacea and sage spray while others were required to use chlorhexidine/ lidocaine spray [23].
After using the treatment methods every two hours, 10 times a day for five days, the patients’ response rates were evaluated by the researchers [23].
Results show that Echinacea when combined with sage is even more effective than chlorhexidine and lidocaine in providing relief for sore throat symptoms, reducing them at a rate of 63.8 percent within three days [23].
One way it works is by stimulating the body’s immune system to give the body a much stronger shield against disease-causing pathogens [22].
Echinacea is also a practical solution if you want to reduce the discomfort caused by flu, sore throat and other problems in the respiratory tract [23].
What You’ll Need:
- 1 teaspoon of dried Echinacea
- 1/2 teaspoon of sage
- 1 cup of hot water
Recommended Directions:
- Put Echinacea and sage in a cup of hot water.
- Let it steep for 15 minutes.
- Drink the tea twice a day for one week.
7. Fenugreek
A plant that can be found in many parts of the world, fenugreek is highly prized for its ability to cure many diseases [24].
Research has pointed out many of its benefits for the health as an antifungal, anti-inflammatory, antioxidant and anti-cancer, among others [25].
It is also a powerful antibacterial agent, as confirmed in various bodies of research [25, 26, 27, 28].
Fenugreek can ward off respiratory ailments such as sore throat by boosting the body’s immune resistance with its high antioxidant levels [29, 30].
It can help alleviate the symptoms of sore throat with its anti-inflammatory properties [31].
As you can see from these findings, fenugreek has a three-fold action against sore throat.
It kills the bacteria that causes the infection, improves the immune resistance, and tones down the swelling of the throat.
What You’ll Need:
- 6 cups of water
- 2 tablespoons of fenugreek seeds
Recommended Directions:
- Boil fenugreek seeds in water for 30 minutes.
- Remove from heat.
- Let it cool.
- Strain the seeds.
- Gargle this solution two to three times a day until pain is gone.
RELATED: 14 Benefits of Fenugreek for Your Health (Backed by Science)
8. Honey
Honey is another healthy sweetener everyone should use more often.
Apart from making dishes and desserts more palatable, it also works to improve health.
For those suffering from sore throat and other respiratory tract infections, honey works by destroying the root cause.
Various studies prove that honey has strong antibacterial activities against pathogens like Streptococcus pyogenes [32, 33, 34, 35].
Scientists from Algeria tested the effects of honey on Streptococcus pyogenes and Staphylococcus aureus at various concentrations [32].
Its antibacterial activities were comparable to standard antibiotics such as like ampicillin, amoxicillin, chloramphenicol, erythromycin, gentamycin, penicillin G, and tobramycin [32].
And it not only inhibits their growth but also prevents them from adhering to the respiratory tract [33].
What You’ll Need:
- 1 teaspoon of honey
Recommended Directions:
- Consume honey every night before going to bed.
- Follow this remedy for up to two weeks.
RELATED: Honey for a Sore Throat: Good or Bad?
9. Slippery Elm
Native Americans were among the first to discover and use slippery elm for treating many ailments including sores, wounds, boils and many others [36].
But it was only much later that the scientists discover that slippery elm has immunity-boosting and anti-inflammatory properties, which make it an excellent remedy for sore throat, among other diseases [36].
In a 2004 clinical trial, researchers probed the efficacy of a traditional herbal tea that includes slippery elm as one of its main ingredients as treatment for acute pharyngitis [37].
A total of 60 patients were given either the herbal tea or a placebo four to six times a day for two to seven days [37].
It was found that the tea provides a “provided a rapid, temporary relief” for symptoms like throat pain and difficulty in swallowing [37].
What You’ll Need:
- 1 teaspoon of slippery elm inner bark
- 2 cups of hot water
Recommended Directions:
- Put slippery elm in water.
- Allow for it to steep for 15 minutes.
- Strain the bark.
- Sip it slowly.
- Follow this treatment once a day for one to two weeks.
10. Marshmallow Root
Since the ancient times, marshmallow root has been used for its broad spectrum of therapeutic effects [38].
It has been found to have “significant pharmacological activity” in cough, throat irritation and viral infections [38].
Its bactericidal powers work even more effectively than standard antibiotics, inhibiting the growth and spread of drug-resistant microbes that cause throat infection and other diseases [39].
Marshmallow root is a good remedy for sore throat, as it can stop the formation and spread of Streptococcus pyogenes, as reported in some studies [40, 41].
It also worked on other types of pathogenic bacteria that infected the respiratory tract [41].
What You’ll Need:
- 1 tablespoon of dried marshmallow root
- 1 cup of hot water
- 1 teaspoon of honey
Recommended Directions:
- Let marshmallow root steep in hot water for 30 minutes.
- Add honey.
- Drink this tea three times a day until sore throat is cured.
11. Apple Cider Vinegar
Apple cider vinegar or ACV is a natural solution of hundreds of health problems. Apple cider vinegar is a popular ingredient in folk medicines in various cultures. The inexpensive kitchen ingredient is a powerful combination of acetic acid and alcohol. This potent duo has antibacterial effects.
Hippocrates, the Greek physician recommended apple cider vinegar in combination with raw honey to cure common cold, sore throat, and related symptoms. [42]
What You’ll Need:
- 1 tablespoon of organic apple cider vinegar
- 1 teaspoon of raw honey
- 1 cup of warm water
Recommended Directions:
- Combine ACV and honey with warm water and mix well.
- Consume the drink thrice daily for a few days.
RELATED: Apple Cider Vinegar for UTI Treatment: 10 Practical Ways
12. Peppermint Tea
Peppermint is a popular herb for its sweet mint aroma. A couple of peppermint leaves do more than just flavoring your tea.
The mint compound in peppermint has powerful antimicrobial, analgesic, and anti-inflammatory effects. Thus, peppermint tea is an effective home remedy for sore throat, cold, cough, and flu. [43]
What You’ll Need:
- 6-8 fresh peppermint leaves
- 1 teaspoon of raw honey
- Water to boil
Recommended Directions:
- Boil the leaves for 5 minutes and strain the tea in a cup.
- Add a teaspoon of honey for sweetening.
- Consume peppermint tea thrice daily to relieve sore throat and pain naturally.
Some FAQs about Sore Throat
Q. Is there way to stop sore throat spreading in my home?
A. To be honest, there is no way to prevent a sore throat. However, if you do not want it to spread to others members in your home then you can try the following ways:
- Keeping hands clean and regularly washing it.
- Maintaining a distance with the person who has a sore throat.
- Not sharing food or utensils while they are used by someone.
- Always use an antiseptic cleaner to clean the dishes.
- Quitting smoking or not smoking at all.
- Always wearing a mask when going out so that polluted air is not inhaled.
Q. Can my sore throat worsen?
A. Yes, it can worsen. When sore throat condition gets worse it becomes a strep.
Q. If I get a strep from a sore throat, then what should I do?
A. Usually, strep throat is more complex form of a sore throat. It happens when the bacterial infection becomes worse.You can find our list of home remedy for strep throat to relieve it. However, if you find that your throat condition is not improving at all then, consult a physician as soon as possible!
Bottom Line
Sore throat can make simple activities like talking and eating difficult.
Then again, sore throat can go away on its own after a few days or weeks, you don’t have to suffer that long.
To resolve this issue immediately, treat throat pain and inflammation with these proven techniques.
Let us know how you progress with the home remedies described above. Leave your feedback in the comment section.
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