5 Natural Sore Throat Remedies That Actually Work

We’ve all been there, our throats are on fire and we’re desperately seeking for anything to make it better. Along with drugs and throat numbing sprays, I am always on the lookout for natural sore throat remedies. Here are some that help ease my symptoms.

Natural sore throat remedies that actually work. While there is no cure for the common flu and cold, these home remedies help relieve cold and sore throat symptoms.

Sore Throat Remedies

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A little honey goes a long way

The most natural soothing option in the world is honey. Whether you take a teaspoon straight or mix it into a hot lemon tea, honey is a natural cough suppressant that will also soothe your throat on its way down!

For kids over the age one, they can have a teaspoon of honey before bed to get those nighttime coughs that seem to crop up with a cold. While medication for little kids is known to be ineffective, a study compared the use of an OTC cough suppressant and plain honey with 105 kids. Honey won, consistently scoring as more effective than the over the counter medication.

Kids under the age 1 should not be given honey in any format, whether unpasteurized or processed, because of the possible salmonella, leading to infant botulism. It’s fine for older kids and adults, but babies can become very ill from this!

A teaspoon of salt cure

It might not be an option to take advantage of salty thermal baths but did you know that gargling with a little salt and warm water can help reduce inflammation that causes the pain of a sore throat. How? As a natural anti-inflammatory, salt draws moisture away from the mucous membranes in your throat, thinning the mucus. And if you’ve ever had post-nasal drip, you’ll be thankful for this particular effect! The salt will also help kill bacteria in your throat, helping to fight the infection that is causing the swelling and soreness.

Mix 1 teaspoon of salt into 8 ounces of warm water and gargle. Don’t forget to not swallow this concoction but spit it out! Repeat this 3 or 4 times daily.

Fresh breath in the bargain

Getting rid of a sore throat and having minty fresh breath, in one easy step? Sign me up! Peppermint oil has a key ingredient that can help you: menthol. This thins mucus and calms coughs, both of which contribute and exacerbate sore throats. Plus you get minty fresh breath while you’re treating your throat!

If you’re not keen on using the oil directly, drink a cup of strong peppermint tea or gargle using cooled (but not cold) peppermint tea, made with two teabags for a strong infusion. This is one of my favorite sore throat remedies.

Marshmallow root – it’s not what you think it is!

Marshmallow root has well-documented throat soothing abilities in a property called mucilage.

Steep 2 teaspoons of dried marshmallow root in 1 cup of boiling water for 10 minutes; strain and drink it, like a tea. You can do this 3 to 5 times a day, as needed. You can buy marshmallow root tea here on my affiliate link.

Sorry friends, this is not an excuse to eat bags and bags of marshmallows!


Humidity is the solution

While salt will draw some moisture away from your throat and that can help with a sore throat, it’s also true that dry air can exacerbate a sore throat. I know… ironic, right? It’s a question of balance but you don’t worry! You don’t need a fancy humidifier to keep some moisture flowing in your home, however, some humidity will really help kids in particular deal with their sore throat and coughs.

  • Place a pan of water on the stove, on low to medium heat and let it steam. Just keep an eye on water levels to ensure it doesn’t burn dry!
  • Or better yet, take a hot shower or bath and put your feet up in in the bathroom, even when you’re done. It will help you with any chest congestion too!

Whichever method you choose, a natural solution to your sore throat will be just as effective in dealing with the pain and inflammation and be better for you, generally. A good choice all around to feel better soon!

Don’t forget to make some healing turkey vegetable soup or Instant Pot Chicken Broth to help speed up recovery. When I feel flu-ish I also like to soak in this detox bath.

My favorite? The bath, soup, and lemon hot water with honey.

5 sore throat home remedies to help you feel human again. From peppermint oil to teas to marshmallow here is how to make you feel better when you're sick and need a speedy recovery.

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Randa Derkson

I believe that the kitchen is the heart of the home. Whether it’s discussing your day, sharing the highlights of your trip, or just having quality time with a loved one; lives are brought together at the kitchen table.

3 comments on “5 Natural Sore Throat Remedies That Actually Work”

  1. Great tips! Particularly the peppermint tea. I’ve never thought to use that!

  2. The first sign I’m coming down with something is a scratchy throat, so these are great tips heading into cold and flu season!

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