15 Effective Soar Throat Home Remedies for Quick Relief

What is sore throat?

A sore throat, also known as pharyngitis (inflammation of the pharynx), is a painful, scratchy, dry, or irritated feeling in the back of the throat. It can make it painful to swallow or talk, commonly caused by the flu, colds, the coxsackie virus, or mononucleosis (mono). 

The main symptoms of a sore throat include irritation and pain, especially when swallowing. A sore throat is part of the body’s immune response to viral or bacterial infections. It usually improves on its own within a week.

Even if a sore throat isn’t severe enough to see a physician, it can still be painful and disrupt a good night’s sleep. Here are some home remedies that can help alleviate pain and irritation. 

However, if anyone has a severe sore throat, particularly if it’s getting worse or has lasted several days, it’s a good idea to consult a healthcare professional for further management.

Natural Home remedies for sore throat

1) Ginger

Ginger (Zingiber officinale) is one of the most popular natural home remedies for cough and sore throat. The primary bioactive compounds in ginger are shogaols and gingerols. Studies show these compounds have anti-inflammatory and antimicrobial properties that may help manage symptoms or reduce risk, and fight infections in many conditions, including sore throats. 

Crushed fresh ginger is boiled with water, and this herbal solution is consumed three to four times per day for relief from continuous coughing, sore throat and even congestion. Adding honey and lemon can help soften the flavour and may provide additional healing benefits. Another alternative is to chew fresh raw ginger 2 or 3 times daily for relief. Sipping hot ginger tea is a popular and effective home remedy for sore throats. Many other options are available for taking ginger, such as combining it with Tulsi (holy basil).

2) Chamomile Tea

Chamomile (Matricaria recutita) tea has antioxidant, anti-inflammatory, and sedative properties and is famous for its naturally soothing properties. It has long been used for medicinal purposes, such as treating a sore throat. Some studies have found that chamomile extract (powder) may help ease throat, nose, and eye inflammation. However, drinking chamomile tea may offer the same benefit, stimulating the immune system to help the body treat the infection that causes a sore throat.

3) Liquorice root

The liquorice plant, also called Glycyrrhiza glabra, is best known for its sweet flavour and has uses in traditional medicine. It has properties that may reduce sore throat pain and has antibacterial, antiviral and anti-inflammatory effects.

Liquorice root has long been used to treat sore throats. Some studies have found that liquorice root tea is the most effective herbal infusion at inhibiting the growth of the bacteria such as Streptococcus pyogenes that causes strep throat.

Using liquorice gargles or lozenges, try to prevent or reduce the sore throat that sometimes occurs after surgery. To make liquorice tea, combine hot water and ground liquorice root and allow it to steep for 5 minutes, then strain it before drinking.

4) Garlic

Garlic (Allium sativum L. (Amaryllidaceae) is an all-rounder treatment for preventing multiple medical conditions, including common cold, cough, sore throat, lung tuberculosis, asthma, wound infections, malaria and other conditions. It has natural antibacterial properties and contains allicin, an effective element for fighting off viral infections.

Adding fresh garlic to the diet is one way to benefit from its antimicrobial properties. It is recommended to try chewing or sucking on a garlic clove. According to some studies, taking garlic supplements per day can help prevent and treat upper respiratory tract infections.

5) Honey

Honey is an easily available and affordable household product, which is an effective remedy for sore throat. Its antioxidant, anti-inflammatory, and anti-infective properties are helpful in treating sore throats. It leads to faster recovery of the signs and symptoms of a sore throat, including pain, fever, and oropharyngeal congestion.

The researchers figured that honey was more effective at alleviating symptoms than other treatments, including antihistamines and antibiotics. Honey is considered a safe remedy with no side effects or resistance. It is used as an adjunct therapy to benefit patients with sore throats.

Mixing honey in warm lemon water or drinking tea is beneficial for soothing coughs and sore throats. For added benefits from honey's analgesic properties, a teaspoon of plain honey should be swallowed on an empty stomach to clear mucus and soothe the throat.

6) Fenugreek seeds

Fenugreek, scientifically named Trigonella foenum-graecum, is a legume known for its medicinal qualities, including antidiabetic, hypocholesterolemic, antioxidant, anticarcinogenic and immunological activities. Fenugreek has a strong demulcent action due to its high mucilage content, which can soothe irritated or inflamed tissues.

It is a practical herb for all mucus conditions of the body, especially the lungs, helping to clear congestion. As mentioned, it is a powerful antioxidant and acts as a throat cleanser and mucus solvent, relieving colds, sore throats, and asthma and easing the urge to cough. This herb is available in many forms, where a person can have fenugreek seeds by eating, drinking, or applying fenugreek oil to the skin.

7) Marshmallow root

Marshmallow root, an herb scientifically called Althaea officinalis has traditionally been used to manage cough and other respiratory problems. It contains mucilage, a gelatin-like substance that coats, lubricates, and soothes a sore throat when swallowed. Since ancient times, people have used extracts from the marshmallow plant to treat sore throats and other conditions. Marshmallow root is available in dried and capsule form, as well as in herbal tea and tincture.

8) Peppermint

Peppermint (Mentha piperita L) has anti-inflammatory, antibacterial and antiviral qualities and is known for its ability to freshen the breath. It contains menthol, a compound which helps thin mucus and calm coughs and sore throats. Add some dried peppermint leaves in boiling water and allow the mixture to settle for a few minutes. After a few minutes, strain the tea and allow it to cool slightly. Diluted peppermint oil sprays may also alleviate sore throats.

9) Lemon water

Some studies have revealed that lemon (Citrus limon) water is a common home remedy for reducing upper respiratory tract infection (URTI) symptoms, including sore throat. Lemon water can help with a sore throat because it is a good source of vitamin C and other antioxidants. These can fight inflammation, reduce oxidative stress, and support the immune system. Try mixing lemon with warm water and a little honey or salt water to maximise its benefits.

10) Cinnamon

Cinnamon (Cinnamomum verum) is a fragrant and delicious spice with a high antioxidant content and anti-inflammatory, antitumor, antimicrobial, cholesterol-lowering, cardiovascular, and immunomodulatory effects. Its antibacterial properties can relieve sore throats, colds and flu. Its warming effect also promotes comfort and may reduce irritation.

Add cinnamon to herbal or black tea. Cinnamon tea can be found in most grocery stores, both in herbal and regular varieties, as well as online. Another option is to prepare cinnamon almond milk, which can be particularly soothing for a sore throat.

11) Saltwater gargle

Gargling with warm salt water may help to calm a sore throat, thin out mucus, and kill some bacteria that may be living in the throat. Half a teaspoon of salt mixed with warm water in a full glass can be gargled to reduce swelling and prevent congestion of the throat. The American Osteopathic Association recommends that sore throat patients gargle with saltwater at least once an hour.

12) Baking soda gargle

Another common gargling solution, apart from the saltwater gargle, is baking soda and salt water, which can help soothe an aching throat. An antibacterial mouthwash may also inhibit fungus germination. In several instances, gargle and swish gently for some time with a solution that contains 1 cup of warm water, 1/4 teaspoon of baking soda and 1/8 teaspoon of salt.

13) Steam or humidity

Dry air can also exacerbate the sore throat. Inhaling steam can provide extra moisture that soothes a sore throat. To achieve that, take a bowl of boiled water, and a towel should be draped over the head. Breathe normally and allow the steam to enter through the mouth and nose. Do this for 10 to 15 minutes. Use more just-boiled water if needed in a bowl to keep the steam room vaporous, or turn the shower and close the bathroom door to breathe in the warm, moist air.

14) Rest

If the person feels a sore throat, it is essential to get adequate rest. According to the Centers for Disease Control and Prevention (CDC), sleep loss can increase the risk of developing an infection. Stay home and rest until you feel better. Get plenty of sleep. Actions such as singing, talking loudly, or shouting may further irritate an already tender throat.

15) Drinking plenty of fluids

Swallowing may be uncomfortable, however, drinking plenty of water or other fluids can help soothe the sore throat. Keeping the mucous membranes in the throat hydrated is essential for healing. Try drinking tea, herbal infusions, water, or other beverages at a comfortable temperature. Maintaining hydration throughout the day helps keep the throat moist for better healing.

Effective Strategies to Prevent Sore Throat

A sore throat can be prevented by adopting simple habits, through which anyone can reduce the risk of infections and irritation. Prevention involves maintaining the following practices:

• Maintaining good hygiene: To minimize the risk of infections, wash hands regularly and avoid close contact with sick people. Do not share towels, napkins and utensils with an infected person. Wash hands regularly with soap or a sanitizing gel for at least 10 – 15 seconds.

• Drinking plenty of fluids: Drinking plenty of fluids, such as water (including warm water), herbal teas or broths, can keep the throat moist and reduce irritation.

• Using a humidifier: A humidifier at home can soothe a scratchy throat by maintaining moisture in the air, especially during dry seasons.

• Treatment of seasonal or environmental allergies: People with seasonal allergies or ongoing allergic reactions to moulds, dust, or pet dander are likelier to develop a sore throat than those without allergies. Managing these seasonal or environmental allergies can decrease the risk of developing infections.

• Balanced diet: Consuming a balanced diet rich in vitamins and minerals, focusing on fruits and vegetables, can support the immune system.

• Avoiding irritants: Avoiding smoke, strong odours, and other environmental irritants that can aggravate or irritate the throat. Hence, it is recommended to avoid smoking or exposure to second-hand smoke.