Can Honey Really Help a Cough?

When a nagging cough keeps you up at night or results in worrisome side-eyes at work, you might reach for a bottle of cough syrup.

But a kitchen staple may actually work better than what’s in your medicine cabinet.

Family medicine specialist Elizabeth Rainbolt, MD, shares the sweet news about how honey can relieve a cough.

How honey helps a cough

Honey is naturally anti-inflammatory, which means it works to reduce swelling in your throat and airways that leads to coughing. It also has antimicrobial properties to help your immune system fight germs that get you sick.

“Honey has been used as a natural cough remedy for centuries — and modern research backs it up,” Dr. Rainbolt reports. “For mild coughs, honey can be a safe and effective alternative to over-the-counter cough medications.”

What makes honey so powerful? Thank bees — and the plants they pollinate. When bees collect nectar to make honey, they also fly away with small amounts of vitamins, minerals, enzymes and other body-boosting nutrients. 

Here’s why all of that good stuff makes honey a go-to choice for coughs.

Reduces mucus

Part of what leads to a wet cough — the kind that causes gunk to rise in your throat — is your body creating excess mucus.

Mucus helps trap viruses and bacteria so your body can kick them out. Coughing is one way your body rids itself of germs. But too much mucus can keep you coughing at all the wrong times.

Honey can help thin out mucus. That means you’re less likely to get gunked up, leading to less throat clearing and less coughing.

Calms irritated nerves

Coughing can also be a sign that the nerves in your airways are on high alert. And when those nerves are extra on edge, you can wind up coughing more.

Honey can help with that.

“Honey can calm the nerve endings in your throat that get triggered when you cough,” Dr. Rainbolt explains. “It coats the throat and soothes irritation, which helps reduce the urge to cough.”

Makes it easier to rest

One of the best things you can do to recover from a cold or other viral illness is to get lots of rest. But sleep can be a tall order when you’re plagued by a cough that won’t quit.

“Getting good sleep is key to recovery. Honey can help calm a nighttime cough and allow you to sleep so your body can recover,” Dr. Rainbolt notes.

Safe for kids over 1

The American Academy of Pediatrics doesn’t recommend using cough medicine in kids under the age of 4. What’s more, studies show honey may be more effective than common cough suppressants in children.

But never give honey to a child under 1 year old. It can cause infant botulism, a rare but serious illness.

No side effects

Cough medicine can come with side effects like drowsiness, dizziness, nausea and more.

Honey? Unless you’re allergic, it doesn’t come with those risks. “It’s a simple, safe option that works for many people — and it tastes good, too,” Dr. Rainbolt says.

How to use honey for a cough

Honey is still sugar, so use it in moderation, especially if you have diabetes or are watching your sugar intake.

You can use honey for a cough by just swallowing a teaspoon or two straight. Or mix it into tea or hot water with lemon.

Pro tip: If you’re putting it in a hot beverage, allow your cup to cool a bit before adding honey. If it’s too hot, it can destroy the nutrients that bring on the benefits.

Choosing honey wisely 

Not all honey is created equal. For best results to calm your cough, try:

• Manuka honey, which is known for its powerful antibacterial effects. “It may help reduce the bacteria that contribute to sore throats and irritation that causes a cough,” Dr. Rainbolt shares.
• Raw honey is the least processed kind, which helps it retain more natural antioxidants and anti-inflammatory compounds.
• Dark colored honey, which is a sign it hasn’t been diluted with water or overly processed.

“Light-colored honey is often filtered and pasteurized, which reduces its health benefits,” Dr. Rainbolt clarifies. “And honey blends are often diluted with other sweeteners, like corn syrup. So, they’re not the best choices.”

It’s not for every cough 

Honey works well for mild coughs, especially those linked to colds or seasonal allergies. But it’s not a cure-all. See a healthcare provider if your cough lasts more than 10 days, gets worse or comes with symptoms like fever, shortness of breath or chest pain.