These 8 Sore Throat Home Remedies Actually Work

Whether you’ve got allergies, a nasty virus, a bacterial infection or something else altogether, a sore throat (also known as pharyngitis) is never a good time. But there are things you can do at home to relieve some of the pain.

Family medicine specialist Amy Zack, MD, recommends eight tried-and-true ways to soothe your sore throat — and seven that aren’t worth your time.

Home remedies for a sore throat

From hot showers to hot tea, there are many useful home remedies that can reduce the inflammation and pain of a sore throat.

1. Warm or cold drinks

Sip on warm drinks, like tea or chicken broth. Or try cold liquids, like ice water or a chilled herbal tea.

“Warm liquids help loosen mucous and clear the throat,” Dr. Zack says. “Warm temperatures may also reduce coughing by soothing the back of your throat. Cold liquids may help with throat pain and inflammation. Try both warm and cold to see what works best for you.”

2. Honey

Honey coats your throat and soothes it by easing irritation. Honey also has antibacterial properties, and the sweetness can calm your throat’s nerve endings and reduce coughing. Try it in:

• Hot tea
• Hot water and lemon juice
• Cough drops, lozenges and throat sprays

If you really want to coat your throat, you can also swallow a spoonful of honey by itself. But Dr. Zack emphasizes that honey should never be given to children under 1, as it raises their risk of infant botulism.

3. Frozen foods

If your throat feels like it’s on fire, a hot meal might be the last thing you want. In that case, switch out the chicken noodle soup for a popsicle, ice chips or a bowl of sorbet.

4. Salt water or baking soda gargle

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

Salt water can help reduce swelling and soreness. Baking soda also soothes the throat and may help break up mucus.

5. Steam or humidity

Take a hot shower. Dr. Zack says steam loosens mucus and can moisturize and soothe a sore throat. If you have a humidifier in your home, running it will help keep your throat from drying out, especially if you’re mouth breathing.

6. OTC medications

Over-the-counter (OTC) meds like acetaminophen may help relieve pain in the throat, while ibuprofen will both reduce inflammation and pain where your throat is sore. It may also help with the aches and pains that come with viral illnesses.

“Histamines are chemicals your body produces to fight foreign substances. But sometimes, they go overboard, triggering symptoms, like congestion, that can make your sore throat worse,” Dr. Zack explains.

Antihistamines may help reduce congestion and post-nasal drip, preventing some throat irritation.

7. OTC throat care products

Lozenges and throat sprays help keep your throat moist. And if they’re medicated, they can also have a slight numbing effect.

Just keep in mind that some of these products contain benzocaine. They can help with the pain, but you should only use them four times a day.

8. Rest

Put your head on your pillow at a decent hour and close your eyes. Repeat as needed.

“Don’t underestimate the impact resting your body and voice can have,” Dr. Zack says. But beware: Lying flat may cause swelling from the increased pressure on the back of your throat and increased congestion. Elevate your bed or sit propped up in a chair if lying down causes discomfort.

What to avoid

Not all home remedies are helpful. And there are some that you should avoid, like:

• Apple cider vinegar: “It probably has some antibacterial properties, but apple cider vinegar isn’t going to do much for the sore throat itself,” Dr. Zack states.
• Essential oils: They may smell great and help you relax, but keep essential oils out of your mouth. “They haven’t been well-studied or clinically proven for safety or effectiveness,” Dr. Zack warns.
• Aspirin: Aspirin isn’t the best OTC option for treating a sore throat. And giving it to children or teenagers could trigger a rare but potentially life-threatening condition called Reye’s syndrome.
• Smoking: When you smoke, you introduce even more irritants into your throat and upper respiratory tract. That can increase mucus production and slow the healing process.
• Spicy food: Maybe you’ve heard that capsaicin reduces inflammation and pain. It’s true! But the risks of noshing on a chili pepper or chugging your favorite hot sauce far outweigh the benefits. Not only can it make the burning and pain worse, but it can also increase mucus production.
• Acidic food: If you have a sore throat, heartburn is the last thing you need. Dr. Zack suggests steering clear of acidic foods and drinks like soda, tomato sauce and coffee.
• Hard or crunchy foods: Have you ever gone to town on a bag of chips, only to be left feeling like the roof of your mouth lost a knife fight? Stay away from foods that could cause extra irritation or be difficult to swallow.

Final thoughts

Dr. Zack advises using common sense when choosing whether to seek out medical care.

Call a healthcare provider if you:

• Have throat pain that’s severe, not improving or stretches into your ear
• Experience nausea, vomiting or abdominal pain
• 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

“Home remedies are great for a minor sore throat. But the best way to get to the bottom of what’s causing your discomfort is visiting your doctor,” Dr. Zack encourages.