Sore Throat Remedies That Work (and What Not to Do)

Sore Throat Remedies That Work (and What Not to Do)

A sore throat typically causes pain, itchiness, or irritation. The pain may get worse when you swallow, making it difficult to consume foods and liquids.

Even if a sore throat isn’t serious enough for a trip to the doctor, it’s still painful and may prevent you from getting a good night’s sleep. At-home remedies can help soothe pain and irritation.

Generally speaking, the remedies discussed below may help ease a mild or typical sore throat. If you have a severe sore throat, particularly if it’s getting worse or has lasted several days, it’s a good idea to make an appointment with a doctor to discuss your symptoms.

The following remedies may help ease symptoms of a sore throat:

1. Honey

Honey mixed in tea or taken on its own is a common remedy for a sore throat.

A 2021 literature review examined the effect of honey on acute upper respiratory tract infections. The researchers concluded that honey was more effective at relieving symptoms than other treatments, including antibiotics and the antihistamine diphenhydramine.

2. Saltwater gargle

Gargling with warm salt water can help soothe a sore throat and break down secretions. It may also help reduce bacteria in the throat.

Make a saltwater solution by adding half a teaspoon of salt to a full glass of warm water. Gargle with it to help reduce swelling and keep the throat clear.

3. Baking soda gargle

While the saltwater gargle is more commonly used, gargling with a baking soda-saltwater mixture can also help relieve a sore throat. This oral solution can reduce bacteria and prevent the growth of fungi.

4. Garlic

Garlic has natural antibacterial properties as well. It contains allicin, a compound known for its ability to fight off viral infections, according to a 2020 literature Source on the antiviral uses of garlic.

Taking garlic supplements daily can help prevent and treat upper respiratory tract infections, according to a 2018 article. These same respiratory tract infections may potentially cause a sore throat.

Adding fresh garlic to your diet is one way of taking advantage of its antimicrobial properties. Try sucking on or chewing a garlic clove. You may want to brush your teeth afterward to protect them from enzymes and improve your breath.

5. Cayenne pepper or hot sauce

Often used as a pain reliever, cayenne pepper contains capsaicin, a natural compound known for blocking pain receptors.

Anecdotal evidence suggests ingesting cayenne mixed with warm water and honey can help with sore throat pain, but this hasn’t been proven scientifically.

Start with a light sprinkle of cayenne or a few drops of hot sauce, as both can be very hot. Keep in mind that an initial burning sensation is common.

You should avoid cayenne if you have open sores in your mouth.

6. Broth or soup

Chicken soup is supposed to be a tried-and-true remedy for respiratory and throat conditions. You’ve probably heard many anecdotes about this remedy, but an older study supports its use.

The activity of various immune cells can contribute to inflammation, including in a sore throat. A 2000 Source tested chicken soup’s ability to reduce the migration of specific immune cells, called neutrophils, in a laboratory setting.

The researchers found that chicken soup inhibited the migration of these cells in a dose-dependent manner. The researchers also noted that specific brands of chicken soup varied in their inhibitory activity.

7. Steam or humidity

Dry air can further irritate a sore throat. Adding some additional moisture can help. For example, inhaling steam can help to ease a sore throat.

To do this, add just-boiled water to a bowl. Drape a towel over your head and breathe normally, allowing the steam to enter through your mouth and nose. Do this for 10 to 15 minutes. You may need to add more just-boiled water to the bowl to keep it steamy.

Another option is to turn your shower hot and shut the bathroom door. Once the bathroom steams up, you can inhale the warm, humid air.

You can also add moisture to the air using a humidifier. However, a 2017 literature review noted that heated, humidified air delivered by a humidifying device didn’t show any benefits or harms for treating the common cold.

8. Rest

Resting up may be just what you need. If you feel a sore throat coming on, try to take it easy and ensure you’re getting enough sleep.

It may also be a good idea to rest your voice as well. Actions such as talking loudly, singing, or shouting may further irritate your already tender throat.

Sore throat remedies for infants and children

Sore throats in infants and young children are not fun, but the good news is that they rarely signal a medical emergency on their own. Still, infants and children may require different treatments than adults.

You can try the following tips:

Add a cool-mist humidifier to your child’s room. Moisture in the air can help relieve sore throat pain.
Keep children hydrated by encouraging them to drink water frequently. Avoid juices or ice pops with lots of citrus since they’re acidic and may cause irritation.
Children under 5 years should not be given hard lozenges or anything else that might pose a choking risk. Use caution when giving lozenges to elementary-school-aged children.
Do not give honey to children younger than 1, as this can cause infant botulism.

What to avoid

If you have a sore throat, exposure to certain foods or environmental factors can worsen your symptoms. While you’re recovering, try to avoid the following things: