10 Effective Home Remedies to Relieve Sore Throat

We all recognise that familiar raw, aching throat that instantly dampens the day. We are talking of a sore throat! A sore throat is nagging and 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. 

In this guide, let’s uncover the diverse reasons behind that painful throat and equip you with practical remedies to reclaim your comfort.

What Causes a Sore Throat?

A sore throat refers to pain, irritation, or scratchiness in the throat that often makes swallowing uncomfortable. It can result from various causes, most commonly viral or bacterial infections. 

For example, a sore throat caused by an infection in the pharynx is known as pharyngitis, which is commonly seen with colds or the flu. When the larynx (voice box) is inflamed, the condition is called laryngitis, which may also lead to hoarseness. If the infection affects the tonsils, it’s referred to as tonsillitis.

Other possible causes include respiratory conditions such as asthma and bronchitis, or non-infectious issues like acid reflux and gastroesophageal reflux disease (GERD), which can irritate the throat lining.

Typical symptoms of a sore throat include pain while swallowing, a raw or scratchy sensation, redness, and swelling. Sometimes, it may also be accompanied by fever, headache, or swollen lymph nodes.

Most sore throats are mild and respond well to home remedies and over-the-counter treatments. However, if symptoms persist or are linked to an underlying chronic condition, it’s important to seek medical advice for proper diagnosis and treatment.

Best Home Remedies for Sore Throat Relief

Here are a few effective home remedies that can relieve a sore throat due to infections and provide relief in chronic illnesses:

1. Saltwater

Gargling with warm salt water can help relieve an irritated throat. While traditional medicine states that it kills microbes in the throat, there is limited evidence to support this.  

How to use:

To clear a throat infection, 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 baking powder has antiseptic properties, using it directly on the throat is not recommended, as it may irritate delicate tissues and cause more harm than good to your throat.

2. Honey

Honey exhibits natural antibacterial and anti-inflammatory properties and helps soothe and coat the throat, reducing the sensation of pain and discomfort. 

How to use:

Honey, blended in tea or consumed as such, is a typical sore throat remedy. You can also mix honey with lemon juice for additional relief.

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 to reduce throat pain and discomfort.

How to use:

• You can add garlic to soups or teas, or chew raw garlic cloves. 
• 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.

4. Marshmallow roots

The common name of marshmallows is Khatmi or Gulkhairo. The roots of this medicinal plant contain a slimy, thick, sticky substance that can help soothe a sore throat and reduce the sensation of pain and discomfort.

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 can lower glucose levels.

5. Peppermint

Peppermint, commonly known as mint or pudina, contains a compound called menthol that helps soothe the throat. The pudina benefits extend beyond throat relief; it also exhibits antibacterial and anti-inflammatory properties, which can lessen pain and uneasiness caused by a sore throat.

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

6. Methi

Methi or fenugreek exhibits antibacterial and anti-inflammatory properties, so it has been traditionally used as a remedy for sore throats and other throat conditions.

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 methi seed tea and salt for additional relief.

7. Apple cider vinegar

Apple cider vinegar (ACV) exhibits antibacterial and antiviral properties. Apart from weight loss, you can also use it to treat a sore throat. 

How to use:

• Mix 1-2 tsp in a cup of warm water.
• Gargle with the mixture for 30 seconds and repeat this 2-3 times daily. You can also have apple cider vinegar in warm water with honey.
• Have this drink 2-3 times a day.

It is important to note that undiluted apple cider vinegar can irritate the throat and damage tooth enamel, so it is always recommended to dilute it with water before using it. Learn other health benefits of drinking apple cider vinegar.

8. Mulethi

Mulethi or liquorice root helps to clear sputum and reduce throat swelling. 

How to use:

• Add dried mulethi 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.

9. Haldi

Haldi or turmeric is a traditional remedy for sore throat due to its anti-inflammatory properties. 

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.

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

10. Medicated candies

Medicated candies or lozenges are small candies that dissolve in the mouth and treat sore throat, cough, and other respiratory symptoms. They contain a combination of active ingredients such as menthol and eucalyptus and sometimes medications such as pain relievers or cough suppressants.

Lozenges provide a burst of moisture to the throat and soothe the irritated tissue. As the tablet dissolves, it releases the active ingredients that can relieve symptoms.

It is important to read dosage instructions 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.

Also Read : What to Eat and Avoid with a Sore Throat

Takeaway

A sore throat is uncomfortable, but not everyone requires medical attention. In most cases, a sore throat resolves within a week or two. However, if your sore throat persists for over a few days, worsens, or is accompanied by high fever or difficulty breathing, it is important to consult a healthcare provider. 

Home remedies work best for mild to moderate symptoms and should complement—not replace—professional care when needed.

Also Read : What to Eat and Avoid with a Sore Throat

Disclaimer: The information in this article is true to the best of our knowledge. Still, we recommend that you consult your doctor before taking any medication or treatment for a sore throat mentioned in this article.

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:

• 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
• 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
• 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
• 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
• 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