I look forward to fall and winter all year long because of the feelings of coziness and nostalgia, but I dread the sore throat and stuffiness that always comes along with it. Over the years, I have discovered a few tried and true natural sore throat remedies that I use for myself, my husband, and my children. These remedies are all simple and affordable PLUS you probably already have the ingredients that you need hanging out in your pantry and spice cabinet.
12 Natural Sore Throat Remedies
*Some of these natural sore throat remedies have not been personally tried and tested in my home as my go-to remedies usually do the trick… However, I wanted to give you a complete and comprehensive list so I placed an asterisk at the end of any remedy that I have not yet tried for myself.
1. Homemade Cough Drops with Honey
I like to make these homemade cough drops when I feel a sore throat coming on. They are loaded with ingredients that are high in antioxidants and anti-bacterial & anti-inflammatory properties. All you need is some water, a lemon, ginger, cinnamon, and honey! You can mold these to make them look a little more aesthetically pleasing if you like. Just use a candy mold or press circular wells into 1/2″ of powdered sugar for nice and round cough drops. You will need a candy thermometer for this recipe as well.
2. Salt Water Gargle
Add 1-2 TBSP of table salt to 3/4 cup warm water and stir until it is dissolved. Make sure that it isn’t too hot and then gargle the salt water mixture for 30 seconds to 1 minute. Spit it out and repeat as needed. This helps to break up any phlegm that might be causing the sore throat. A salt water gargle can also help to reduce any swelling in your throat.
3. Hot Honey Lemon Tea
This is my favorite of the natural sore throat remedies on this list. I drink it even when I am not sick because it is so yummy! You can make this one with three simple ingredients… water, raw honey, and lemon juice! The honey helps to coat your throat and reduce inflammation while both the lemon and honey work to fight bacteria. This post contains the recipe that I like to use.
4. Lemon Water
Simply drinking water infused with lemon can help to ease your sore throat pain. Lemon is a great source of Vitamin C which can help your immune system fight off any bacteria or virus that you might have. It also has antibacterial properties. The water will keep you hydrated which is the number one way to fight off any cold.
5. Raw Local Honey
Honey is packed with antioxidants and antibacterial properties. It has even been shown to soothe a sore throat better than some over-the-counter medications! Eating local honey is also a great way to fight off allergens that might lead to a sore throat and stuffy nose to begin with.
Turmeric is not my favorite spice to taste so I don’t use this one often, but I have given turmeric tea a try in the past. While I don’t enjoy the taste, it has been proven effective against sore throats. Turmeric increases your body’s antioxidant levels and it serves as an anti-inflammatory. You can try a turmeric gargle, simple turmeric tea, or golden turmeric tea.
Turmeric Gargle– Mix 1 cup of warm water with 1/2 tsp turmeric and 1/2 tsp salt. Use this gargle two times a day.
Simple Turmeric Tea– Heat 1 cup of water almost to boiling. Add in 2 TBSP of honey, 1 TBSP of lemon juice, and 1/2 TBSP of turmeric. Stir well and sip when cooled off enough.
Golden Turmeric Tea– Coconut milk, turmeric, black pepper, honey, cinnamon, and vanilla make up this anti-inflammatory tea. See the full recipe here.
7. Cinnamon Tea
Cinnamon is known to have anti-bacterial and anti-inflammatory properties as well as a high antioxidant level. This recipe combines heavy cream (or milk), cinnamon, and ginger for a healthy & tasty tea! I LOVE this recipe!
Natural sore throat remedies that I haven’t personally tried, but I have heard great reviews about:
Cayenne is known to increase blood flow, relieve pain, and serves as an anti-inflammatory. There are a few different ways that you can use cayenne for a sore throat:
Garlic is a wellness powerhouse!! It serves as an antiviral, an antibiotic, an anti-inflammatory, and an expectorant. You can simply slice a clove of raw garlic and chew on it (don’t do this if you have a weak stomach…OR you can mix some chopped raw garlic with olive oil and eat it on top of a slice of bread. Read more about this method here.
10. Apple Cider Vinegar*
Apple Cider Vinegar also has many proven health benefits. You can use apple cider vinegar in a gargle, a tea, or a tonic. You can find several ways to use ACV for a sore throat within these posts–> Apple Cider Vinegar for a Sore Throat- HealthLine AND 7 Ways to Use Apple Cider Vinegar for a Sore Throat- StyleCraze.
11. Marshmallow Root*
The marshmallow plant is one of the most time-tested natural sore throat remedies. It helps to lubricate your throat due to a substance called mucilage that it contains. You can read more about the health benefits of marshmallow root here. You can check out simple recipes for a marshmallow root tea and a marshmallow root infusion here.
12. Homemade Throat Spray*
The next time that I have a sore throat, I am definitely giving this one a try! There are several different recipes that you can try out for this sore throat remedy:
- Herbal Honey Throat Spray
- Soothing Throat Spray with Slippery Elm Bark
- Super Simple Thieves Throat Spray
- Apple Cider Vinegar and Essential Oil Throat Spray
- Marshmallow Sage Sore Throat Spray