11 Home Remedies for Sore Throat

Home Remedies for Sore Throat. A sore throat is a common illness that causes pain, inflammation, irritation, or swelling in the throat. Many things, such as bacterial or viral infections, allergies, dry air, smoking, and acid reflux, can cause it. Some signs of a sore throat are trouble swallowing, a hoarse voice, swollen glands in the neck, and a fever. Most sore throats go away independently after a few days of rest and taking care of yourself. If symptoms last longer than a few days or worsen, you should see a doctor immediately because they could be signs of a more severe problem. 

This blog post gives tips and home remedies for getting rid of a sore throat. It also stresses the importance of seeing a doctor if the symptoms don’t go away or worsen.

Home Remedies for Sore Throat

1. Honey

At home, honey helps to treat sore throat. It stops coughs in children just as well as the cough medicine dextromethorphan. A review of the research done in 2021 found that honey was better at treating acute upper respiratory tract infections than traditional treatments like antibiotics and diphenhydramine.

Honey is a natural sweetener often mixed with other natural ingredients to help soothe a sore throat. It can reduce inflammation, fight free radicals, kill germs and make some medicines taste better. On the other hand, honey shouldn’t be given to children under one because their guts haven’t grown healthy bacteria yet. 

2. Gargle with salt water.

Gargling with warm salt water can relieve sore throats and help break down secretions. It can also aid in the killing of bacteria in the throat. The American Osteopathic Association recommends gargling with salt water at least once every hour. The Mayo Clinic suggests gargling for several seconds with one quarter to half teaspoon of table salt and 4 to 8 ounces of warm water. Every day, gargle with salt several times.

 3. Licorice tea

The licorice plant, or Glycyrrhiza glabra, is from Europe and South Asia and has been used in traditional medicine for a long time. It works like aspirin against viruses, bacteria, and inflammation and may help relieve sore throat pain. A 2019 study found that licorice root tea is the best way to stop Streptococcus pyogenes from growing. Researchers found that the root of the licorice plant has strong antiviral and antimicrobial properties.

4. Cayenne pepper or hot sauce

Capsaicin, found in cayenne pepper, has been shown to block pain receptors. People say that cayenne pepper combined with warm water and honey will help relieve sore throat pain, but science has not proven this. Start with a small amount of cayenne pepper or a few drops of hot sauce, which can be very spicy. Don’t use cayenne pepper if you have open sores in your mouth.

5. Apple cider vinegar

A natural health tonic, apple cider vinegar has been used for centuries. Its main active ingredient, acetic acid, aids in the fight against bacteria. 

To relieve throat pain, drink 1 cup of warm water mixed with one tablespoon (tbsp) apple cider vinegar and one tablespoon (tbsp) honey if desired. Apple cider vinegar is available in supermarkets, health food stores, and the internet.

6. Ginger tea

In some cases, the antibacterial and anti-inflammatory properties of the spice ginger can help alleviate the discomfort of a sore throat. Laboratory research has shown that ginger extract can combat inflammation and kill bacteria and viruses that cause respiratory illnesses. You can find ginger tea in stores and on the web, and use fresh ginger to make tea.

Ginger root tea for home remedies for sore throat

To make ginger root tea at home, follow this recipe:


  • ginger root, fresh
  • 1 liter of water
  • 1 tbsp (21 g) honey or other sweetener
  • a dash of lemon juice


  1. Peel and grate the ginger root into a small bowl.
  2. Bring the water to a boil in a large saucepan, then turn off the heat.
  3. Cover the saucepan with a lid and add 1 tbsp of grated ginger.
  4. Allow it to steep for 10 minutes.
  5. Stir in the sweetener and lemon juice to combine.

7. Garlic

Garlic comprises allicin, a compound known for its ability to fight infections and has natural antibacterial properties. Garlic supplements taken daily can help prevent and treat upper respiratory tract infections. You can add raw garlic to your food throughout the day as a home remedy for a sore throat or take a garlic supplement daily.

8. Steam or humidity

A sore throat can be relieved by inhaling steam. Pour just-boiled water into a bowl and cover your head with a towel. Turn on your hot shower and close the bathroom door. Use a humidifier to increase the humidity in the air. 

9. Bone Broth

Bone broths are full of nutrients, easy to digest, tasty, and help the body heal. They have essential minerals like calcium, magnesium, phosphorus, and amino acids that help reduce lung inflammation. Researchers at the University of Nebraska Medical Centre found that the amino acids made when making chicken stock help reduce swelling in the respiratory system.

10. Water

You must drink enough water to eliminate the virus or bacteria and moisten your throat. Every two hours, drink at least eight ounces of water or hot water, plain or with lemon, ginger, or honey. In 2008, a study done in the UK found that hot drinks relieved common cold and flu symptoms like a sore throat right away and for a long time.

 11. Rest

Rest and adequate sleep can help reduce the risk of developing an infection. According to the CDC Trusted Source, lack of sleep can cause an increase in inflammatory proteins known as cytokines, which can irritate the throat even more. Resting your voice is critical, as talking too much can aggravate the throat.


Only in cases of a severe sore throat, including fever, rash, or swollen tonsils blocking the throat, should a doctor be contacted. Try home or over-the-counter remedies, drink plenty of fluids and rest to feel better. Consult a doctor if your sore throat does not improve or worsen.

Works Cited

ATM, Rafiqul, et al. Saudi Journal of Biological Sciences 28 No. 11, 2021.

Bradley, C. P. “Taking another look at the acute sore throat—the British Journal of General Practice 50 No. 459, 2000.

M., K. P. N., and M. C. Fernando. “Medicinal plants used for home remedies in Sri Lanka: A. Review K. International Journal of Minor Fruits Medicinal and Aromatic Plants 7 No. 2, 2021.

Sara, A., et al. Journal of the National Medical Association 107 No. 2, 2015.




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