5 Best Drinks To Soothe Your Sore And Scratchy Throat

A sore throat can be very annoying; the itchy feeling that refuses to go away and the constant irritation makes you highly uncomfortable. A sore and scratchy throat occurs as a part of your body’s immune response to viral or bacterial infections. Your immune response leads to inflammation and swelling of the mucous membranes in the throat, resulting in soreness. Some of the factors causing sore throat are common cold, flu, allergies, pollutants, smoke, dryness and muscle strain by yelling or talking loudly. Some of the symptoms of scratchy and sore throat may include pain, difficulty swallowing, swollen glands, hoarse voice and swollen, red tonsils. While sore throat can be treated with a few home remedies; however, if it persists for more than a few days, seek medical help, considering it may be an indicator of an underlying health condition.

Home remedies for a scratchy throat include drinking some warm herbal drinks that are said to give instant relief. We have enlisted some essential drinks that you may include in order to get some relief in your throat.

1. Turmeric Milk

According to the book ‘The Complete Book of Ayurvedic Home Remedies’ by Dr. Vasant Lad, drinking one cup of hot milk boiled with half teaspoon turmeric is helpful in improving the condition. You could also add some ghee to it, which tends to melt and coat your throat, further relieving you of sore throat.

Drink turmeric tea to relief pain

2. Ginger-Cinnamon-Licorice Tea

The book also recommends another remedy that works well is ginger, cinnamon and licorice tea. All you need to do is to take two part ginger, two parts cinnamon and three parts licorice or mulethi. Add one teaspoon of the herbal mixture to glass of water for about five to 10 minutes, and drink up to three times a day.

3. Ginger Tea

Ginger is a spice that contains anti-bacterial and anti-inflammatory properties that may help relieve throat pain. You can simply add ginger to your usual cup of milk tea. Better still, add grated ginger to boiling water and let the water soak all the goodness from it. Add some honey to make it slightly tastier and even more beneficial.

Ginger is a spice that contains anti-bacterial and anti-inflammatory properties

4. Peppermint Tea

Peppermint tea contains anti-inflammatory compounds and is known to be extremely soothing for the throat. Moreover, it can slightly numb your throat, thereby, relieving pain and scratchiness. Add fresh peppermint leaves to boiling water for about three to five minutes and then strain off the leaves. This tea will not only relieve your throat pain, but also replenish your body.

5. Chamomile Tea

Chamomile tea has long been used for medical purposes; thanks to the presence of healing properties. It is believed to promote restful sleep and avoid the constant harsh coughs at night that make you uncomfortable. It anti-bacterial and anti-viral properties help fight against infection, further reducing pain. Make yourself some chamomile tea and drink at least twice a day to get some relief.

Chamomile tea has long been used for medical purposes

Make use of these natural wonders to treat the uncomfortable sore and scratchy throat.


A homemade tea for sore throat – originating from Morocco, with just three ingredients! Soothing, comforting and warming, you’ll want to drink this all winter long!

As unbelievable as this sounds, this Moroccan Sore Throat Tea is probably one of the best discoveries we had in Morocco. After spending a bone-chilling night in a desert camp in the middle of the Sahara, I got sick. By the time we made the long trip back to Marrakech, I was achy, feverish and had a terribly painful sore throat, and all I wanted to do was go home, but we had only just begun our journey.

To my surprise, the host where we were staying, graciously brought up a big tea-pot full of this fragrant Ginger Tea – or what I like to call Moroccan Sore Throat Tea. And that is pretty much what I drank for the next 3 days. It totally saved me and was a total godsend! She told me how this natural remedy had been part of their culture for hundreds of years. So soothing and healing! When we got back home to the snow and cold we kept drinking it throughout the winter, warming and comforting.

It got back into my rotation a few weeks ago when I caught another cold. And even though I’m over the cold now, I still find myself making a cup of this each night. It’s very addicting. A good healthy addiction. 😉

Not only is this the best tea for sore throat, it’s so simple and easy, requiring only 3 ingredients -ground ginger, honey and lemon juice.

You can also use fresh ginger that has simmered in hot water, but in Morocco, to my surprise they always used ground ginger. And for some reason, now I like the ground ginger better. It has an extra peppery bite which for some strange reason, feels good on a sore throat.

Honey coats the throat and is very soothing and also acts as a natural antibiotic. It is actually one of the oldest known antibiotics, going all the way back to ancient Egyptians, who frequently used honey as a natural antibiotic and skin protectant. For the most nutrients, try to use raw honey whenever possible.

Other home remedies for sore throat include fresh sage tea (submerging fresh sage leaves in boiling water….and of course, good old-fashioned, gargling with salt water.

For a warming, soothing tea for sore throat or colds, give this Sore Throat Tea a try!

And if you are wanting something a little stronger….there is always this Maple Ginger Hot Toddy. 😉 Not only does it soothe, it will knock you out.

And lastly, this Balinese Jamu Juice, served hot, is one of my favorites when I have a cold, made with fresh turmeric root.

Feel better soon and let me know what you think….

Moroccan Sore Throat Tea

Sore Throat Tea! A homemade tea for sore throat- originating from Morocco, with just three ingredients- lemon, ginger and honey. This healthy, soothing tea remedy is so warming and comforting, you’ll want to drink it all winter long!

  • Author: Sylvia Fountaine
  • Prep Time: 5
  • Cook Time: 5
  • Total Time: 10 minutes
  • Yield: 10 ounce cup 1x
  • Category: drink
  • Method: stove top
  • Cuisine: moroccan

Scale 1x2x3x


  • 1 ½ cups boiling water
  • 1 teaspoon ground ginger ( or feel free to use fresh-see notes)
  • 1–2 teaspoons honey
  • squeeze lemon


  1. Pour hot water into a mug.
  2. Stir in ginger, honey and a squeeze of lemon.
  3. Adjust honey and lemon to your liking. Sip slowly and repeat as needed.


In the past I’ve always made something similar with fresh ginger slices in the tea. But in Morocco they always used dry ground ginger (the dry spice). I grew to like it better their way with dry ground ginger. But feel free to experiment! Fresh ginger root, cut into slices, or cut up really small, with both work too.

Keywords: sore throat tea, teas for sore throat, homemade sore throat tea, ginger tea, ginger tea for cold, tea for sore throat, sore throat remedy, moroccan ginger tea,


Your poor, sore throat. Is there anything that can help? Family medicine doctor Daniel Allan, MD, shares the most effective home remedies for a sore throat, along with those that don’t work as advertised.

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How to get rid of a sore throat: 6 home remedies you should try

1. Warm and cold fluids.

The skinny: Sip on warm drinks, such as tea or chicken soup. (It’s not just for the soul!) Or try cold liquids, such as ice water or popsicles.

Doctor’s advice: Liquids help clear mucous membranes, keep things flowing and prevent sinus infections. Warm temperatures may also reduce coughs by soothing the back of the throat. Try both warm and cold to see what works best for you.

2. Gargling

The skinny: Dissolve 1/2 teaspoon of salt — or a similar amount of baking soda — in a glass of warm water. Gargle (but don’t swallow) the concoction every three hours for an all-natural sore throat remedy.

Doctor’s advice: Salt water can help reduce swelling and irritation in your throat. Baking soda also soothes the throat, breaks up mucus and can help with throat-irritating acid reflux.

3. Over-the-counter antihistamines and pain relievers

The skinny: An antihistamine may dull or relieve the throat pain. Acetaminophen, ibuprofen and naproxen also help with pain that’s located a little deeper in the glands and other parts of the neck.

Doctor’s advice: Histamines are chemicals that help your immune system fight foreign substances. But sometimes they go overboard, triggering symptoms (such as congestion and post-nasal drip) that can make a sore throat feel worse. Antihistamines can counteract this overreaction.

4. Steam and humidity

The skinny: Take a hot shower. When it gets really steamy, breathe in the magic.

Doctor’s advice: Steam loosens mucus and can moisturize and soothe a sore throat.

5. Hot toddy

The skinny: A hot toddy is a drink combo made with water, whiskey, honey and lemon juice and served hot. Some people add spices, such as cinnamon, nutmeg or ginger.

Doctor’s advice: Hot toddies can be very soothing. Here’s why:

  • Honey coats your throat and soothes it by reducing irritation. Honey also has antibacterial properties, and the sweetness can calm the throat’s nerve endings and reduce coughing.
  • Whiskey (a small amount; too much can dehydrate you) breaks up and thins mucus. Whiskey also dilates the blood vessels on the surface of the throat, so immune cells in your blood can multiply and fight the infection.
  • Spices stimulate saliva production, improving both hydration and mucus flow in your throat.

6. Rest

The skinny: Put your head on your pillow at a decent hour and close your eyes. Repeat as necessary.

Doctor’s advice: Don’t underestimate physically resting your body and voice. But beware: Lying flat can sometimes cause swelling due to an increase in pressure at the back of the throat. Instead, try elevating the bed or sitting propped up or in a chair to alleviate the pain and discomfort.

Two home remedies for sore throat to avoid

Dr. Allan warns that not all sore throat remedies are created equal. He recommends you pass on these two:

  • Apple cider vinegar (“It probably has some antibacterial properties, but that’s not going to do much for the sore throat itself.”)
  • Essential oils (“They haven’t been well-studied or clinically proven for safety or effectiveness.”)

And avoid things that can irritate your throat, including:

  • Dry air.
  • Smoking.
  • Acidic foods or spicy foods.
  • Lying down immediately after you eat, especially if you have acid reflux.

When to see a doctor about throat pain

Dr. Allan says to use common sense when deciding whether to seek out medical care. Call a doctor if you:

  • Have throat pain that’s severe, prolonged or not improving, or stretches into your ear.
  • Have trouble swallowing, breathing or opening your mouth.
  • Are coughing up blood or have blood in your saliva.
  • Feel enlarged lymph nodes, or lumps, in your neck.
  • Have white patches on the back of your throat or a rash, possible signs of strep throat or scarlet fever.
  • Have a high fever.
  • Lose your voice for more than a week or two.

And remember, when it comes to illnesses, an ounce of prevention is worth a pound of hot toddies. Wash your hands often. And if you do get sick, Dr. Allan advises immediately replacing your toothbrush with a fresh, germ-free one.

20 At-Home Remedies for a Sore Throat

Sore throats are a pain. No one wants to cringe every time they swallow.

A common sore throat is caused by a viral infection and goes away eventually – but while you’re waiting, there are things you can do to relieve the pain.

The remedy is more than stocking your medicine cabinet with over-the-counter remedies that temporarily soothe the pain. There are other easy, affordable at-home remedies that people of all ages can use to relieve a sore throat using ingredients you likely already have in your pantry.

Home Remedies for Sore Throat for Adults

  • Soup broth – traditional soups might be hard on a sore throat, but a warm (not hot) broth can soothe the throat and go down easy.

  • Throat lozenges or cough drops – these stimulate saliva production which coats the throat and keeps it moist, easing sore throat pain on contact.

  • Salt water gargle – mix one teaspoon of table salt with 8 ounces of warm water. Gargle the mixture for 15 to 30 seconds, then spit it out. Add one half-treaspoon baking soda with the salt water to kill bacteria as well.

  • Tea with honey – combine the soothing capabilities of honey with the warmness of tea to ease your throat discomfort. Chamomile tea is preferred – one, for taste, and two, for it’s astringent and anti-inflammatory properties. Add some lemon juice to your tea for an extra kick of vitamin C.

  • Ibuprofen or acetaminophen – these over-the-counter medications can reduce throat pain. Ask your doctor about these medication first if you have high blood pressure or any heart condition.

  • Licorice root – mixed with water to create a gargle solution, licorice root has been seen to soothe throats and reduce coughing – look into making licorice root tea!

  • Sage and Echinacea – according to one study, Echinacea/sage spray was just as effective at soothing a sore throat as traditional over-the-counter throat sprays. Seen as a bit more of a preventative supplement, echinacea (by itself) can still be useful in treating your cough from the inside out – helping break up mucousy coughs and is a remedy for sore throats and even a runny nose.

  • Marshmellow root – A 2005 study found that an herbal cough syrup containing marshmallow root was effective in treating coughs due to colds and bronchitis.

  • Apple cider vinegar – while not the most pleasant way, but a tablespoon can help. It contains acetic acids, which research shows is antimicrobial, meaning it kill pathogens that cause infections leading to cough.

  • Cayenne pepper – Just mix a teaspoon with 8 ounces of water. While it sounds counter intuitive, cayenne peppers are packed with vitamin C and is a natural analgesic (pain reliever) as it coats and soothes your throat (after the initial burn). Along with treating sore throats, it can also help with a stuffy nose helping to break up the mucous in your nose and throat. J

  • Essential oils – certain natural oils, like those of nutmeg, bergamot, and cypress, all contain camphene, which has a cooling, refreshing effect.

Home Remedies for Young Children

Depending on the age of your child, they may be too small to have lozenges or hard candies. Furthermore, they may not be ready for some of the more well-known adult remedies we listed above that can soothe their throat. If that’s the case, try one of these:

  • Popsicles – the coldness of a popsicle may temporarily numb the throat.

  • Cold liquids – try ice water or milk, but stay away from acidic drinks like orange juice or soft drinks.

  • Pineapple juice – Bromelain, a digestive enzyme found in pineapples, is a tasty way to relieve a dry cough.

  • Throat sprays – check the medication’s label to ensure your child is old enough to take an over-the-counter throat spray. Most medications should be recommended by your doctor if your child is under the age of 2.

  • Honey – honey has been known to soothe a sore throat, tame a nighttime cough and speed up healing. In fact, a study from the Mayo Clinic says that honey is just as effective as dextromethorphan, a common over-the-counter cough medicine, at treating a cough!

  • Peppermint – the American Cancer Society states that sprays containing peppermint oil (an “essential oil”) may relieve the pain of a sore throat.

  • Humidifier – the best way to soothe a sore throat is to keep it moist. Having a humidifier keeps the air from becoming too dry and helps keep your throat and mucous membranes moist.

  • Children’s Tylenol – acetaminophen is the active ingredient here and a common sore throat remedy. In children’s medicine, it is given in safe dosages.

  • Hot sauce – similar to the cayenne pepper remedy for adults, use a hot sauce containing cayenne for a milder effect that comes in a liquid form, rather than using powdered cayenne methods.

WARNING: many articles and blogs online claim collodial silver to be a remedy for sore throats. GoHealth Urgent Care does not recommend collodial silver as a safe or effective treatment in children or adults. The Food & Drug Administration first warned the public of silver’s side effects in 1999 and the National Center for Complementary and Integrative Health has seen no quality studies on the health effects of taking collodial silver and has only noted how dangerous it is to your health and well-being.

When Pain Relief Is Not Enough

As mentioned earlier, common sore throats tend to go away on their own. If you experience any of these symptoms of strep throat, however, you may need a prescription for an antibiotic. If none of these at-home remedies are helping after 48 hours, you can book an appointment online with us, and the widget below will help you find the GoHealth Urgent Care center nearest you!

GoHealth Urgent Care partners with these regional healthcare providers:

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Here are five simple natural sore throat remedies to help ease the discomfort! Let us know how they work for you!

When you have a sore throat, it’s your body’s immune response to viral or bacterial infections. Sore throats can be quite uncomfortable, especially when you swallow. The mucous membranes in your throat are inflamed and swollen.

Of course, the most important thing you can do is drink fluids and stay well hydrated! Keep your throat’s mucous membranes moist so it can heal.

Try drinking or at least sipping water every hour. If it’s uncomfortable, try drinking warm herbal tea such as Echinacea, peppermint, or chamomile. Sucking on an herbal throat lozenge also produces saliva and soothes the throat.

Here are some natural sore throat remedies to provide relief, using simple ingredients from your pantry.

Gargle With Salt Water

Of course, one common way to ease the discomfort of sore throat is gargling with salt water. The salt helps reduce swelling.

Combine 1 cup of warm water with 1 teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.

Gargle With Cool Sage Tea

Sage is a wonderful herb used in cooking, but also has anti-inflammatory and antibacterial properties to help soothe a sore throat.

Mix 1 teaspoon of herb in 1 cup of boiling water for 10 minutes, then strain and gargle.

Learn how to grow your own sage.

Drink Lemon Water

Not only does lemon contain vitamin C and antioxidants, but it increases the amount of saliva you produce to keep your mucous membranes moist and soothe your sore throat.

For a particularly scratchy throat, take 1 tablespoon of concentrated lemon juice followed immediately by a tablespoon of honey just before bed. This will usually soothe your throat until morning.

Find more household uses for lemons.

Tea With lemon and honey. Credit: Syda/

Sip Apple Cider Vinegar With Honey

Apple cider vinegar has been used in folk medicine remedies for centuries. It contains acetic acid which has antibacterial properties.

To help relieve throat pain, mix 1 tablespoon of cider vinegar and 1 tablespoon of honey or sweetener in a cup of warm water.

Note: Honey shouldn’t be given to children under the age of one.

Learn more about the health benefits of cider vinegar and see how to make another apple cider vinegar tonic.

Ginger Tea

Ginger has been shown to relieve inflammation, which should help to sooth a sore throat. There are also studies that show ginger has antibacterial powers.

You can purchase ginger tea or make your own tea with fresh ginger.

Boil 4 cups of water in a saucepan. Turn off heat, add 1 tablespoon of grated ginger root, and cover for 10 minutes. Stir in 1 tablespoon of honey (or sweetener) and a squeeze of lemon juice. Drink warm or cool. Reheat if desired.

Tea with ginger, lemon, and honey. And cold medicine. Photo credit: Fogey/

Reader Recipes

Here are a couple of age-old recipes that readers swear by!

Horseradish Cocktail: “Make a syrup of 1 tablespoon horseradish, 1 teaspoon of honey, and 1 teaspoon of lemon juice. Mix in a glass of warm water and drink slowly.”

Cider Vinegar With Pepper: “Put a capful of apple cider vinegar, 3 shakes each of cayenne pepper and black pepper into a cup of warm, salted water. Gargle as many times as needed. This remedy is said to change the pH balance in your throat.”

Of course, there are also medications including NSAIDs (non-steroidal anti-inflammatory drugs) and throat sprays. But we hope that these home remedies soothe the pain of your sore throat and help relieve your discomfort.

Note: Be sure to see doctor if your sore throat lasts more than a few days as you could have strep throat or another infection.

Find more advice on how to relieve coughs and find more natural remedies for colds.

The 11 Best Natural Remedies for a Sore Throat

1. Sage and echinacea

Think of sage as a super multitasker. According to the NIH, it’s been used as an herbal remedy for all kinds of ailments since ancient times in Egypt, Greece, and Rome.

There’s also echinacea, and it’s all over the pharmacy in multiple forms — including extracts, tinctures, tablets, capsules, and ointments — for good reason. There is research that shows that sage and echinacea together make quite the dynamic duo.

In one study, researchers looked at acute sore throats in 154 patients. They divided them into two groups: one that took a chlorhexidine-lidocaine treatment and one that took a sage-echinacea spray. In the end, the all-natural group fared slightly better, without any negative side effects.Schapowal A, et al. (2009). Echinacea/sage or chlorhexidine/lidocaine for treating acute sore throats: a randomized double-blind trial. DOI:10.1186/2047-783x-14-9-406

2. Licorice root

While Twizzlers and Red Vines may not keep the pain away, the root of the licorice shrub may help with your sore throat. We recommend brewing it up in a pot of tea.

Not only will the warmth feel good; it’s effective. While it’s been a minute since this research was released, we like it: one study found that licorice root was as effective as ketamine in soothing the throats of patients after surgery, as long as they gargled with it before going under.Argwal A, et al. (2009). An evaluation of the efficacy of licorice gargle for attenuating postoperative sore throat: A prospective, randomized, single-blind study. DOI: 10.1213/ane.0b013e3181a6ad47

A 2013 study confirmed the earlier results. In fact, in patients about to go under, gargling with licorice root reduced the chances of getting a sore throat by half.Ruetzler K, et al. (2013). A randomized, double-blind comparison of licorice versus sugar-water gargle for prevention of postoperative sore throat and postextubation coughing. DOI: 10.1213/ANE.0b013e318299a650

3. Honey

This sore throat remedy has been in rotation since ancient times. Adding raw honey to warm water or tea is considered a steadfast treatment for a scratchy throat.

While this research on honey is a little older, we’re digging the results. One study showed that honey was more effective than cough suppressants for preventing coughing at night.Paul IM, et al. (2007). Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. DOI: 10.1001/archpedi.161.12.1140

Even better, you probably already have a jar kicking around in your kitchen. So dig out that squeezy bear bottle and add a dollop to your mug, as science supports the use of this throat coat.

4. Marshmallow root

While not exactly a prescription for s’mores — we wish! — the mucilage in marshmallow root has been a proven remedy for scratchy throats. In fact, it’s been soothing sore throats for thousands of years.

A 2013 study on mice found that lozenges with marshmallow root were safe and effective, though few studies have been conducted on humans.Benbassat N, et al. (2013). Development and evaluation of novel lozenges containing marshmallow root extract. https://www.ncbi.nlm.nih.gov/pubmed/24191313

5. Slippery elm

The bark of the elm tree has been used as an herbal medicine by Native Americans for hundreds of years. It’s commonly used to treat coughing, diarrhea, and gastrointestinal issues.Joo YE. (2014). Natural product-derived drugs for the treatment of inflammatory bowel diseases. DOI: 10.5217/ir.2014.12.2.103

It’s also helpful when it comes to soothing the throat because it contains mucilage, a substance that becomes gel-like when mixed with water. Drink it in a tea to coat the throat and find relief.

You probably won’t have slippery elm lying around the house, but it’s worth hitting a health or convenience store to keep a supply handy when a scratchy throat persists. However, it’s important to note that slippery elm is at risk of overharvesting in some areas, so always make sure to purchase from a sustainably harvested source. The abovementioned marshmallow root works in much the same way as a demulcent, and can also be used in its place.

6. Chamomile

A warm cup of tea doesn’t just feel cozy. Research shows it’s actually good for you, too. One older study found that inhaling chamomile tea could reduce cold symptoms, which includes that painful sore throat of yours.Srivastava JK, et al. (2011). Chamomile: A herbal medicine of the past with bright future. DOI: 10.3892/mmr.2010.377

7. Humidifier

Liz Lemon from 30 Rock knew the virtue of a humidifier. These help add moisture to the air, which can soothe a swollen nose and throat that often accompanies a cold.

No humidifier nearby? Close the bathroom door and take a long steam shower — make sure you breathe in deeply.

8. Ice cream, fro-yo, and popsicles (oh my!)

Oh, happy day! Health experts like the Mayo Clinic suggest eating soft cold foods, or frozen foods to help ease the pain of scratchy throats.

Now, that doesn’t mean you have cart blanche to down a quart of mint chocolate chip, but, hey, it’s rare to hear the advice that ice cream will do you good, so you might as well take advantage with a few scoops.

9. Gargling with salt water

According to the American Cancer Society, rinsing your mouth on the regular with a salt and baking soda mixture (1 teaspoon baking soda and 1 teaspoon salt mixed in 1 quart water) will help prevent infections and help your throat feel better.

You can also gargle with salt water multiple times per day. Try a mixture of 1/2 teaspoon and 1 cup warm water.

In case this seems too good to be true, it’s not. An older study found that gargling with salt water on a daily basis decreased the number of harmful bacteria in the mouth.Rupesh S, et al. (2010). Comparative evaluation of the effects of an alum-containing mouthrinse and a saturated saline rinse on the salivary levels of Streptococcus mutans. DOI: 10.4103/0970-4388.73780

A 2013 study also found that those who gargled with salt water were less likely to have infections in the upper respiratory tract.Emamian MH, et al. (2013). Respiratory tract infections and its preventive measures among Hajj Pilgrims, 2010: A nested case control study. https://www.ncbi.nlm.nih.gov/pubmed/24130944

10. Whiskey

Shots! Just kidding. While the evidence for this one is purely anecdotal, some claim that adding water to whiskey and gargling it will numb the throat and soothe irritation. And if you end up swallowing some in the process, well, it can be our little secret.

11. Rest

This cannot be emphasized enough. Taking a break and resting is one of the best ways to feel better faster. Your body knows how to heal itself, by relaxing you can let it do its thing.

Instead of chatting on the phone to a friend and straining your voice, try silent meditation or a nap. Let your body come back from whatever infection it’s fighting, and you can get back to being your best self. (Bonus: This remedy is 100 percent free.)

Natural Sore Throat Remedies

Sore throats can be a real pain, both literally and figuratively. And because they often accompany colds and flus that are prevalent during hot and humid seasons, they’re especially common in wet and sunny Singapore.

While most sore throats get better in about a week, there are ways of speeding up the recovery process – or at least, get some much-needed relief from the constant pain and hoarseness. These are some natural remedies for relieving nasty sore throats.


Honey is possibly the most common home remedy for sore throats, and for good reason. It’s soothing, good for health, tastes great and can be taken in a variety of ways – such as mixed with warm water, hot tea, apple cider vinegar, or straight from a spoon! Just avoid using metal spoons when scooping honey, as metal destroys many of its natural properties.

Gargle salt water

Salt is a known bacteria-killer and gargling with salt water can be helpful in two ways – for killing bacteria and loosening mucus in the throat. Just mix half a teaspoon of salt with a mouthful of warm water, then gargle and spit out the water when done. Repeat as many times as needed throughout the day.

Enjoy a cup of tea (or a few)

A warm cup of tea can be pleasantly soothing for the throat. For best results, skip the milk and sugar to allow the tea to dry up phlegm in the throat, also relieving it. Chamomile and peppermint teas are good choices because of their antioxidant, anti-inflammatory and astringent properties that can relieve pain and reduce inflammation in the throat.

Apple cider vinegar

While not exactly pleasant tasting (or smelling), apple cider vinegar is known for its antibacterial properties and ability to help the body to fight infections. Its acidic nature also encourages the breaking down of phlegm, a common cause of constant throat clearing (which worsens sore throats). Simply dilute one tablespoon of apple cider vinegar with a cup of warm water and drink the mixture.

Licorice root

Licorice root is a time-tested, natural remedy for sore throats that’s available in several forms. You can mix it with warm water to use as a gargling solution, or purchase this remedy as a tea or spray. The only caveat is that women who are pregnant or breastfeeding, may want to avoid this and try other sore throat remedies instead.


Perhaps the most immediate way of soothing your throat is with a lozenge. Even better, these tasty treats are easy to carry and require zero preparation – so you can carry some in your pocket and take one when you need instant relief.

For best results, choose lozenges that are made with natural active ingredients such as lysozyme (which is a natural enzyme found in the human body, and can be extracted from eggs).

Taking care of yourself

This should go without saying, but this point is often overlooked in our fast-paced lifestyles. It’s essential to rest well and avoid irritants when you’re recovering from a sore throat, flu or cold. This means getting at least seven to eight hours of sleep at night, refraining from smoking, and choosing healthy (and non-spicy) food to speed up recovery.

The best home and herbal remedies for sore throats

Soothe your sore throat naturally

A sore throat can often be accompanied by extra problems like a dry cough, difficulty swallowing and difficulty talking, so it’s something that most people would want to heal as quickly as possible!

Luckily there are lots of natural solutions that provide quick, effective relief, whether your sore throat is caused by a simple cold, a nasty flu, or something else like strep throat. Let’s take a look at some of my favourites…

Honey and Lemon

A classic, but one definitely worth mentioning! Honey is naturally antibacterial and antiviral, so it can help to fight off your infection whilst also coating your irritated throat with a soothing, protective layer. Better still, try using a good-quality Manuka honey!

Simply brew some boiling water, add in a slice of lemon and a teaspoon of honey, and drink once it’s cooled down a little.

Gargle salt water

Salt water is naturally antibacterial and it’s something that we’re sure almost every household will be able to make up easily enough using plain old table salt.

Use freshly boiled water to ensure it’s clean and disinfected. Pour into a mug, add in a teaspoon of salt and stir until it’s dissolved. Once the water has cooled enough, pour some into your mouth and gargle – but don’t drink it!

If you ever get mouth ulcers, this is a fantastic way to heal them too!

Throat spray

Throat sprays are the perfect way to deliver vital medicine directly to the throat, where it’s needed most! However, conventional sprays can be full of chemicals and preservatives, and you often can’t use them more than a couple of times a day or for more than a few days in a row.

Our own Echinaforce Throat Spray contains fresh Echinacea and Sage to naturally soothe and heal a sore throat. It can be used 6 to 10 times daily for up to a week and its subtle peppermint flavour is really cooling.

Throat lozenges

You can buy these in supermarkets, pharmacies and even corner shops so they’re really easy to come across. If you’re looking for a low sugar, herbal alternative, try our Echinacea Lozenges, containing the same fresh Echinacea extract as our Echinaforce products, as well as honey, menthol and peppermint oil to cool and soothe your irritated throat.


That’s right, something as simple as water can really help! Sipping regularly on water throughout the day stops your throat from drying out which can worsen symptoms.

Vitamin C

Vitamin C is vital for the immune system, and it’s particularly good at repairing the respiratory system. Make sure to eat lots of vitamin C rich foods like oranges, citrus fruits, bell peppers, kiwis and rosehips.

Alternatively, you can try our vitamin C supplement, made from vitamin C rich foods like passion fruit and Acerola. Each tablet contains 100mg of naturally occurring, highly bio-available vitamin C, and we recommend two tablets per day. This is a great way to top up your vitamin C levels alongside a healthy diet.

Get plenty of rest

Rest truly is one of the best remedies we can recommend for most ailments. Resting not only gives your body a chance to recover without trying to cope with the everyday stressors of a busy lifestyle, but it also reduces the amount of talking you have to do, which can be a massive help for sore throats!

Don’t forget to eat properly!

If your throat is really sore, you may find it difficult or painful to eat – but remember that food is so important for providing your body with the nutrients and energy it needs to fight the infection!

Your best friend for the next few days should therefore be soup! It’s such an easy way to get loads of veggies into your belly, and a smooth, blended soup won’t cause as much pain as something dry, hard and lumpy.

Broccoli, Kale and Spinach are super nutritious, so try to get some of these in your soup. However, just eating vegetables for lunch and dinner is not very balanced, so try to include some complex carbohydrates such as potatoes or lentils to give your body vital energy.

Try this Broccoli, Kale and Potato soup, or this Herby Mushroom and Puy Lentil soup to get you started.

If crunchy cereal is making breakfast difficult, have some warm porridge instead. Add some soft fruit like raspberries and a spoon of nut butter for extra vitamins, minerals and protein.

Smoothies are also packed full of vitamins and would make a good mid-morning boost. Add some oats or chia seeds for a more filling snack. Yogurts can also make a really great snack as they are so cooling and soothing, but try to opt for a natural dairy-free alternative that won’t be so full of inflammatory chemicals.

However you might acquire a sore throat – from day to day irritants, a result of a nagging cough, or as an early sign of a cold – a spoonful of honey could provide the relief or boost you need to recover.

Below, we share our research on how a spoonful of honey addresses these 3 key causes of a sore throat…

. Due to the enhanced nutrient profile of raw honey, we recommend it rather than the pasteurized and filtered honey you’ll find in most large grocery stores.

Spoonful of Honey for Sore Throat – Day to Day Irritants

A sore throat is most commonly brought on by a bacterial or viral infection; however, talking or yelling too much, exposure to excessive smoke, or a number of other common irritants can also leave your throat sore. The root of this symptom is often inflammation somewhere within the throat area (think: esophagus, larynx, etc). Thankfully, in addition to being both antibacterial and antimicrobial, raw honey has also been used successfully as an anti-inflammatory.

So, if you’re suffering a sore throat brought on from any of these typical causes, try consuming 1 teaspoon of raw honey 1-2 times a day to reduce inflammation and soothe your throat. In order to reap the maximum benefits of raw honey, we recommend that you do not add raw honey to hot tea or other beverages/food items. Instead, take a spoonful or two of raw honey by itself or mixed/chased with a cold glass of water. Heating raw honey can result in the degradation of key nutrients.

One of our favorite drink recipes to soothe your sore throat is to combine 1-2 teaspoons (depending on liquid volume) of our raw orange blossom honey with a glass of iced green tea for an antioxidant boost with a light citrus flavor.

Spoonful of Honey for Cough Relief

Would you pay a higher price for a less effective cough suppressant? If you’re one of the many folks who reach for a bottle of cough syrup at your local drugstore, rather than a spoonful of honey to seek relief for your cough, then you have likely been doing just that.

Most popular OTC cough syrups contain either dextromethorphan or diphenhydramine, but a 2010 study concluded that honey performed better as a cough suppressant than both dextromethorphan and diphenhydramine. These results were achieved when participants in the study consumed 2.5 ml (about half a teaspoon) of honey prior to going to bed.

At the time of writing this and on a per ounce basis, we calculated that a bottle of the same popular OTC cough syrup mentioned above – through a popular retail pharmacy – is more than 2.5 times more expensive than a bottle of our south carolina raw honey.

Spoonful of Honey to Boost Your Immunity

In a substantial recent finding, the probiotic bacteria Lactobacillus kunkeei, has been found in honeybees and their byproducts, like honey. This powerful probiotic has been linked with boosting an organism’s immunity and confirmed as having antibiotic activity. This makes sense, because probiotics release compounds to destroy bacteria which might pose a threat to them.

Therefore, when you feel a cold coming on try consuming 1-2 teaspoons of raw honey per day. This could offer you both the fuel your immune system needs and the antibacterial punch your body needs to fight off your cold before it brings you to a halt.

Looking for steps you can take to improve your long-term health prospects? Certain honey varietals have particularly intriguing nutritional properties. In fact, a 2003 study concluded that participants who consumed raw unfiltered buckwheat honey with water experienced significant increases in their antioxidant levels.

Raw Honey – A Natural Remedy

For some, seeking out natural or herbal medicine as an alternative to synthetic (man-made) drugs is common practice. Others, however, may not understand that one of the key reasons for doing so is safety.

Did you know that 70,000 US children are hospitalized annually for accidentally overdosing on over the counter or prescription drugs? It’s even more surprising that the number one drug linked to these cases is acetaminophen, or Tylenol. It’s easy to forget how something as ubiquitous as Tylenol has serious repercussions when taken in incorrect doses.

Even common OTC cough syrups like Dimetapp, Nyquil, and Robitussin contain dextromethorphan, which is meant to suppress coughs, but can be abused and result in serious, life-threatening conditions. These reasons, among others, are why many families feel safer with natural remedies stored in their medicine cabinets and around their homes.

Best natural sore throat remedies

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