9 Effective Home Remedies to Relieve Sore Throat

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We all recognise that familiar raw, aching throat that instantly dampens the day. We are talking of a sore throat! A sore throat, medically known as pharyngitis, is a common symptom often resulting from viral infections like the common cold or flu, or less commonly, bacterial infections. A sore throat is a nagging condition that can make simple activities like talking and swallowing difficult.

But what triggers this common discomfort? A sore throat isn’t just a fleeting irritation; it’s a signal from your body.

Understanding the root cause is essential. In this guide, let’s uncover effective and time-tested home remedies to reclaim your comfort.

Best Home Remedies for Sore Throat Relief

Here are a few effective home remedies that can support recovery from a sore throat caused by common infections.

1. Saltwater Gargle

Gargling with warm salt water can help relieve an irritated throat. Its primary mechanism is drawing out water from the inflamed mucosal tissues via osmosis, which can help temporarily relieve swelling and discomfort. While traditional medicine claims that it kills microbes in the throat, there is evidence to suggest gargling with salt water may help reduce the severity of symptoms in upper respiratory tract infections and potentially limit the shedding of some pathogens [1, 2].

How to use:

To prepare the gargle, take a half-teaspoon of salt in a full glass of warm water. Gargle it many times a day.

Some also use baking powder mixed with water for gargling. While adding a small amount of baking soda (sodium bicarbonate) to a salt gargle is a common practice to help balance pH and soothe the throat, using it alone may be too astringent. Always use in moderation and ensure it is fully dissolved.

2. Honey

Honey exhibits natural antibacterial and anti-inflammatory properties and may help soothe and coat the throat, reducing the sensation of pain and discomfort. A systematic review suggests that honey may be more effective than usual care for relieving upper respiratory tract infection symptoms, particularly cough frequency and severity [3].

How to use:

Honey, when blended into tea or consumed on its own, is a traditional remedy for sore throats. You can also mix honey with lemon juice for additional relief.

Safety Note: Do not give honey to children under one year of age due to the risk of infant botulism.

3. Garlic

Garlic contains allicin, a natural compound with antibacterial properties that can help fight off the bacteria that cause cold and sore throat. It also exhibits antiviral and anti-inflammatory properties, reducing throat pain and discomfort [4].

How to use:

You can add garlic to soups or teas, or chop and swallow a small piece of raw garlic with water (like a pill).

You can also mix crushed garlic with honey or lemon juice to relieve a sore throat.

It is important to note that while garlic is generally considered safe, consuming large amounts of raw garlic can cause digestive issues for some people and may cause a burning sensation in the mouth or throat if chewed raw in excess.

4. Marshmallow Root

The common name of marshmallow root is Khatmi or Gulkhairo. The roots of this medicinal plant contain a slimy, thick, sticky substance called mucilage. This mucilage forms a protective coating over the throat lining, which can help soothe irritation and reduce the sensation of pain [5].

You can have it in tea a few times daily to alleviate throat pain. Individuals with diabetes should consult a doctor before taking marshmallow root, as it might interfere with blood sugar management [5].

Also, as mucilage can slow absorption, it is advisable to take marshmallow root tea at least one hour away from any prescribed medications.

5. Peppermint (Mentha piperita)

Peppermint, commonly known as mint or pudina, contains a compound called menthol that helps soothe the throat. Menthol acts as a mild anaesthetic and antitussive (cough suppressant) [6]. The plant itself also exhibits antibacterial and anti-inflammatory properties, which can help alleviate pain and discomfort caused by a sore throat [7].

How to use:

Brew a cup of peppermint tea by steeping dried peppermint leaves in boiling water for 10-15 minutes. Drink this tea to help soothe and relieve throat pain.

You can also use peppermint essential oil in a steam bath. Add a few drops to the facial steamer or a bowl of steaming water and breathe in the steam.

6. Methi (Fenugreek)

Methi, or fenugreek (Trigonella foenum-graecum), is used in traditional medicine for sore throats and other conditions, attributed to its anti-inflammatory and antioxidant properties [8].

How to use:

You can have it as a tea by boiling 1-2 tsp of methi seeds in a cup of water for 10-15 minutes.

Strain the seeds and drink the tea while it’s still warm.

You can add honey or lemon juice to boost the taste.

Repeat this 2-3 times a day until your sore throat improves.

You can also gargle with a mixture of methi seed tea and salt for additional relief.

7. Mulethi (Licorice Root)

Mulethi, also known as licorice root (Glycyrrhiza glabra), contains compounds that may help clear phlegm and reduce throat swelling due to its soothing and potential anti-inflammatory action [9].

How to use:

Add dried mulethi sticks to your tea or chew it to engulf its extract.

Mix 1 tsp of mulethi powder in a cup of warm water.

Gargle with the mixture for 30 seconds and repeat this 2-3 times daily.

Safety Note: Overconsumption of licorice, particularly the deglycyrrhizinated form, can lead to elevated blood pressure and potassium imbalance. Use for a short duration and consult a physician if you have a history of hypertension.

8. Haldi (Turmeric)

Haldi or turmeric (Curcuma longa) is a traditional remedy for a sore throat due to its well-documented anti-inflammatory properties, primarily from the compound curcumin [10].

How to use:

Turmeric tea: Mix one teaspoon of turmeric powder in a cup of boiling water, add honey and lemon to taste and drink as tea.

Turmeric milk: Mix one teaspoon of turmeric powder in a glass of warm milk and have it before bed. This is a highly recommended Ayurvedic preparation known as Haldi Doodh.

Turmeric Gargle: Mix 1/2 teaspoon of turmeric powder in a glass of warm water and use it as a gargle several times a day.

9. Medicated Candies or Lozenges

Medicated candies or lozenges are small candies that dissolve in the mouth and help treat sore throats, coughs, and other respiratory symptoms. They contain a combination of active ingredients, such as menthol and eucalyptus, and may also include medications like pain relievers or cough suppressants. Lozenges work primarily by stimulating saliva production, which lubricates the throat, and by releasing active ingredients that can temporarily numb the throat or relieve coughs [11].

It is essential to read the dosage instructions carefully and not exceed the recommended dose. Children younger than 4 should not be given lozenges, and it is best to consult a doctor before using them if you are pregnant, have a chronic health condition, or are taking medication.

Takeaway

A sore throat is uncomfortable, but not everyone requires medical attention. In most cases, a sore throat typically resolves within one to two weeks. However, if your sore throat persists for more than a few days, worsens, or is accompanied by a high fever, significant swelling, difficulty breathing, rash, or inability to swallow it is essential to consult a healthcare provider.

Home remedies are most effective for mild to moderate symptoms and should be used in conjunction with—not as a substitute for—professional care when needed.

Disclaimer: The information presented in this article is based on traditional knowledge and currently available scientific literature. It is provided for informational purposes only. Consult your doctor or a qualified healthcare provider before initiating any new medication, treatment, or home remedy, especially if you have pre-existing health conditions or are taking prescription medications.

Expert Quote:

“Sore throats are common and manageable with simple home remedies. But if your sore throat worsens or is accompanied by fever or rash, seek medical help as soon as possible.”

– Dr Lakshmi Vaswani

References

[1] Tiong, V., Hassandarvish, P., Bakar, S. A., Mohamed, N. A., Wan Sulaiman, W. S., Baharom, N., Abdul Samad, F. N., & Isahak, I. (2021). The effectiveness of various gargle formulations and salt water against SARS-CoV-2. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-99866-w

[2] Satomura, K., Kitamura, T., Kawamura, T., Shimbo, T., Yamamoto, I., Omori, S., Wada, O., & Tokui, K. (2005). Prevention of upper respiratory tract infections by gargling: A randomized trial. American Journal of Preventive Medicine, 29(4), 302–307. https://doi.org/10.1016/j.amepre.2005.06.013

[3] Abuelgasim, H., Albury, C., & Lee, J. (2020). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: A systematic review and meta-analysis. BMJ Evidence-Based Medicine, 26(2). https://doi.org/10.1136/bmjebm-2020-111336

[4] Rouf, R., Uddin, S. J., Sarker, D. K., Islam, M. T., Ali, E. S., Shilpi, J. A., Nahar, L., Tiralongo, E., & Sarker, S. D. (2020). Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends in Food Science & Technology, 104, 219–234. https://doi.org/10.1016/j.tifs.2020.08.006

[5] Popovych, V., Koshel, I., Malofiichuk, A., Pyletska, L., Semeniuk, A., Filippova, O., & Orlovska, R. (2019). A randomized, open-label, multicenter, comparative study of therapeutic efficacy, safety and tolerability of BNO 1030 extract, containing marshmallow root, chamomile flowers, horsetail herb, walnut leaves, yarrow herb, oak bark, dandelion herb in the treatment of acute non-bacterial tonsillitis in children aged 6 to 18 years. American Journal of Otolaryngology, 40(2), 265–273. https://doi.org/10.1016/j.amjoto.2018.10.012

[6] Sadowska, B., & Wierzchowski, M. (2019). Pharmacological properties of menthol in drug delivery systems. Future Medicinal Chemistry, 11(8), 919–929. https://doi.org/10.4155/fmc-2018-0441

[7] Singh, R., Shushni, M. A. M., & Belkheir, A. (2015). Antibacterial and antioxidant activities of Mentha piperita L. Arabian Journal of Chemistry, 8(3), 322–328. https://doi.org/10.1016/j.arabjc.2011.01.019

[8] Tewari, A., Singh, R., & Brar, J. K. (2024). Pharmacological and Therapeutic Properties of Fenugreek (Trigonella foenum-graecum) Seed: A Review. The Journal of Phytopharmacology, 13(2), 97–104. https://doi.org/10.31254/phyto.2024.13203

[9] Wahab, S., Annadurai, S., Abullais, S. S., Das, G., Ahmad, W., Ahmad, M. F., Kandasamy, G., Vasudevan, R., Ali, M. S., & Amir, M. (2021). Glycyrrhiza glabra (Licorice): A Comprehensive Review on Its Phytochemistry, Biological Activities, Clinical Evidence and Toxicology. Plants, 10(12), 2751. https://doi.org/10.3390/plants10122751

[10] Gupta, D., Naseem, S., & Harish Koshyari. (2022). Evaluation of the efficacy of turmeric-based lozenges for the prevention of postoperative sore throat in surgeries done under laryngeal mask airway insertion. Al-Banǧ. Maqālāt Wa Abḥāṯ Fī Al-Taẖdīr Wa-Al-In’āš, 16(2), 213–213. https://doi.org/10.4103/aer.aer_56_22

[11] McNally, D., Simpson, M., Morris, C., Shephard, A., & Goulder, M. (2009). Rapid relief of acute sore throat with AMC/DCBA throat lozenges: randomised controlled trial. International Journal of Clinical Practice, 64(2), 194–207. https://doi.org/10.1111/j.1742-1241.2009.02230.x

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