12 Best Natural Remedies for a Sore Throat

A sore throat is normally the first symptom of the common flu and cold. However, some other symptoms, like a headache, runny nose, fever, congestion, vomiting, or abdominal pain, may also occur.. If your sore throat lasts for more than a week, you should consult a doctor or try some natural remedies.


A sore throat refers to a pain, irritation or itchiness of the throat. Trying to swallow a large amount of food or liquid may make it worse. It might not be a serious enough condition to consult a doctor, but it can still give you a hard time. It may even disturb your sleep, if it’s painful enough.


Infections are the most common cause of a sore throat. This can affect the larynx, pharynx and tonsils, and they are often rampant in the winter. It usually starts with an irritated throat, a higher body temperature and a general ill indisposition. You may have a swollen gland and headache, as well as a fever ranging from 38-39 degrees Celsius. It can also cause acute swelling in gland’s connective tissue.


As mentioned earlier, a sore throat isn’t a serious condition and doesn’t necessarily need a doctor visit. There are some natural remedies available at home that can help, too, including:

Hot Sauce or Cayenne Pepper. These are commonly used as pain relievers because of their natural compounds. Although not scientifically proven, consuming cayenne mixed with hot water and a bit of honey can relieve a sore throat.

GarlicGarlic contains allicin, which is an organosulfur compound that can be used to fight infections. Studies suggest that taking a garlic supplement regularly can prevent common cold viruses. Adding garlic to your diet is one way to gain antimicrobial properties, since garlic is rich in them.

Apple cider vinegar. Studies show that apple cider vinegar helps fight infections because of its antimicrobial effects. Because of this vinegar’s acidic nature, you can use it to break down the mucus in your throat and stop bacteria from spreading.

Slippery Elm. Mixing this with warm water forms a slimy gel that helps soothe your throat. It has been used traditionally for years, but it needs more scientific proof because some say it may decrease your body’s ability to absorb other medicines you may be taking.

Licorice Root. This has been a sore throat remedy for a long time. Research shows that gargling this solution can help soothe the pain in your throat.

Marshmallow Root. This contains a mucus-like element which soothes and coats a sore throat. Drink it twice or thrice a day.

Fenugreek. This sore throat remedy comes in many forms.: seed, oil or tea. Whatever you choose, it’s sure to help relieve your sore throat.

Baking Soda. Gargling with baking soda can help soothe the pain in your throat. It kills bacteria and prevents the growth of harmful fungi or yeast.

Peppermint. This is a famous breath freshener, but what people don’t know is that it is also one of the natural remedies for a sore throat. It helps calm a sore throat and coughs.

Chamomile Tea. We use this soothing tea for medical purposes because of its antioxidant, astringent and anti-inflammatory properties.

Salt Water. Gargling with a salt and hot water solution can help soothe throat and kill any bacteria.

HoneyHoney, when mixed with tea, can help cure a sore throat and stop nighttime coughs more than any other cough suppressant.


As the saying goes, “Prevention is better than cure”. We can prevent a sore throat if we stay away from people who are sick with infectious illnesses like the flu. Keep yourself healthy by avoiding inflammatory chemicals, spicy foods or acidic foods. Remember to exercise, too!

The above-mentioned remedies are just some of the many remedies you can use to heal your sore throat.

Dealing with upper respiratory illnesses doesn’t need to come down to synthetic medications all the time. Be sure to check out our other articles for more holistic approaches to other common illnesses.


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