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13 Effective Natural Home Remedies for Sore Throat


Sore throat is a common condition that affects people of all ages. It can be caused by a viral or bacterial infection or as a result of environmental factors, such as allergies or dry air. While there are over-the-counter medications that can help alleviate the symptoms, natural home remedies can also be effective in providing relief. In this article, we will explore the 13 effective natural home remedies for sore throat.

Understanding Sore Throats

Before diving into the remedies, it’s important to understand what causes sore throats. A sore throat is typically the result of inflammation of the pharynx, which is the tube that runs from the back of the mouth to the esophagus.  This inflammation can be caused by a variety of factors, including viral or bacterial infections, allergies, dry air, and smoking. Symptoms of a sore throat can include pain, scratchiness, and difficulty swallowing.

Proper diagnosis

To diagnose a sore throat, a healthcare provider may perform a physical exam and ask about the patient’s symptoms and medical history.  In some cases, additional tests, such as a throat culture or blood test, may be necessary to determine the underlying cause of the sore throat. 

Treatment for a sore throat will depend on the condition’s cause and may include natural remedies, over-the-counter medications, or prescription antibiotics


Honey has been used as a natural remedy for centuries due to its antibacterial and anti-inflammatory properties.  The use of honey is effective in reducing nocturnal cough and improving sleep quality in children with upper respiratory tract. Mix honey with warm water and lemon juice and drink it several times a day, Add honey to tea or warm milk.

Important note

It is important to note that honey should not be given to children under one year of age due to the risk of infant botulism.  Additionally, people with diabetes should use honey with caution as it is high in sugar.


Gargling with salt water is one of the most effective ways to soothe a sore throat. Salt helps to reduce inflammation and kill bacteria in the throat. To make a saltwater gargle, mix ¼ to ½ teaspoon of salt in 8 ounces of warm water. 

Gargle with the solution for 15-30 seconds and then spit it out. Repeat the process several times a day.

Salt Water Gargle:

Gargling with salt water can help clear up a sore throat and kill germs. Salt pulls water out of the swollen tissues, which reduces the size of the swelling and makes the area less appealing to germs.


  • Take a glass of warm water with one teaspoon of salt.
  • Do salt water gargle for 30 seconds.

Spit out salt water several times a day, especially after meals.

Herbal Tea Gargles

Several herbal teas have anti-inflammatory and antibacterial properties that can help alleviate a sore throat.  Some of the best herbal teas for gargling include:

Chamomile tea:

Chamomile has anti-inflammatory and anti-bacterial properties that can help reduce pain and swelling in the throat. 

Sage tea: 

Sage has antibacterial and anti-inflammatory properties that can help reduce pain and inflammation in the throat. 

Turmeric tea: 

Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. 

Important note

It is important to note that gargling with herbal teas is not a substitute for medical treatment.  If your sore throat persists for more than a week seek medical attention right away.

While continuing with 13 effective natural home remedies for sore throat let’s discuss hydration.

Hydration and Warm Liquids

One of the most effective and natural ways to relieve a sore throat is by staying hydrated and drinking warm liquids.  This is a proven method to reduce inflammation and soothing the throat. Dehydration can cause the throat to become dry and irritated, making the sore throat worse. Here are some types of warm liquids that can be beneficial for a sore throat.

Herbal tea:

Herbal teas, such as chamomile, ginger, and peppermint, can help soothe a sore throat. These teas have anti-inflammatory properties that can help reduce inflammation in the throat and provide relief from pain and discomfort.


Drinking warm broth, such as chicken or vegetable broth, can help soothe a sore throat. The broth is rich in nutrients that can help boost the immune system and fight off infections.

Honey and lemon tea:

Honey and lemon tea is a popular home remedy for a sore throat. Because of the antibacterial properties that honey possesses, it can help fight off infections, while lemon contains anti-inflammatory properties that can help reduce inflammation in the throat.


  • Boil water in a kettle or burner.
  • Fill a mug with half-lemon juice.
  • Put a tablespoon of honey in the mug.
  • Mix honey into boiling water in the mug.
  • Slowly drink warm tea.


When it comes to natural remedies for sore throat, herbs are a popular choice.  Here are three herbs that are commonly used to help soothe a sore throat:


Ginger has been used for centuries to treat various ailments, including sore throat.  It has anti-inflammatory and antibacterial properties that can help reduce inflammation and fight off infection. 

One study found that ginger was as effective as ibuprofen in relieving pain and inflammation in sore throat patients. 


Turmeric is another herb that possesses anti-inflammatory and antibacterial properties. It contains an active compound called curcumin, which is effective in reducing inflammation and pain in sore throat patients. 


Garlic is known for its antibacterial and antiviral properties, which can help fight off infection and reduce inflammation in sore throat patients.  It contains a compound called allicin, which has been shown to have antimicrobial properties. 

To use garlic for sore throat, you can crush a few cloves of garlic and mix them with honey to make a natural cough syrup.  You can also add garlic to your meals or take garlic supplements to boost your immune system and prevent infections.


  • Boil a glass of milk in a saucepan.
  • Mix a teaspoon of turmeric and a pinch of black pepper.
  • Mix and boil for a few minutes.
  • Put into a mug and sip carefully before bed.

Marshmallow Root

Marshmallow root contains a high amount of mucilage, which is a thick, gooey substance that can coat and soothe irritated tissues therefore can be used as a natural remedy for sore throat.

Additionally Marshmallow root is consumed in the form of tea, syrup, or lozenge.  It may interact with certain medications therefore, it is recommended to consult with a healthcare professional before using marshmallow root as a natural remedy.


  • Put a tablespoon of dried marshmallow root into a cup of hot water for 10 minutes.
  • Strain tea and add honey for taste.
  • Drink heated marshmallow root tea slowly.

Licorice root

For centuries, traditional medicine has utilized licorice root to treat a variety of ailments, including sore throat.  The root of the Glycyrrhiza glabra plant contains glycyrrhizin, a compound with anti-inflammatory and antimicrobial properties that may help alleviate the symptoms of sore throat. Several researches have investigated the therapeutic effects of licorice root on sore throat. 

Licorice root may also be effective in treating other respiratory tract infections, such as sinusitis, bronchitis, and influenza.  However, it is important to note that licorice root may have potential side effects, such as hypertension, hypokalemia, and edema, particularly when consumed in large amounts or over a long period.

Licorice Root Tea:

There are chemicals in licorice root that reduce inflammation and soothe the skin. If you have a sore throat, drinking licorice root tea can help reduce swelling and ease pain.


  • Leave a teaspoon of dried licorice root in boiling water for 5-10 minutes.
  • Strain tea and add honey.
  • Drink heated licorice root tea slowly.


In conclusion, sore throat is a common ailment that affects individuals of all ages. While over-the-counter medications do offer some relief, harnessing the power of natural ingredients can provide similar, if not better, results.

From the antibacterial properties of honey to the soothing effects of herbal teas like chamomile and ginger, these remedies offer a holistic approach to alleviating symptoms and promoting healing.

However, it’s crucial to remember that even though natural remedies provide relief, they are not a substitute for professional medical advice and treatment. A proper diagnosis by a healthcare professional is essential to determine the underlying cause of the sore throat.

Additionally, some natural remedies, such as honey and licorice root, may have contraindications or potential side effects. Therefore, highlighting the importance of moderation and consultation with a healthcare professional, especially for individuals with pre-existing medical conditions or allergies, is important.

By understanding the causes and symptoms of sore throats and employing our 13 effective natural home remedies for sore throat you can effectively manage this discomfort.

For remedies of cold and flue in children also read this


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