12 Home Remedies for Sore Throat

Changing weather, allergies, and cold and flu season can leave you with a sore throat. You may consider reaching for a cough drop or over-the-counter medicine, but these options can be pricey, and they may mask your symptoms rather than stop them at the source. Before you fork over wads of cash at the doctor’s office or pharmacy, consider trying some home remedies for sore throat. Many of these remedies are inexpensive and can be picked up at the grocery store.

1. Garlic

This pungent-smelling staple boasts a myriad of health benefits. It has anti-viral and anti-microbial properties, which means that it targets the source of your discomfort. Garlic is loaded with hydrogen sulfide, which also improves circulation.

While garlic is one of the best home remedies for sore throat, it can cause indigestion in its raw form. Garlic breath and garlicky smelling sweat are two potential side effects. On the plus side, fresh garlic is easy to find in the produce section of most grocery stores.

Necessary Ingredients

  • 1-2 garlic cloves.
  • crackers.

Chew raw garlic cloves. If you can’t stomach the thought of chomping on fresh garlic, try microwaving the cloves for 10 seconds, crushing them, and eating them on crackers.

2. Salt Water

Like garlic, the healing properties associated with salt water are well known. Gargling salt water kills bacteria. Salt draws the nasty microbes out of your throat, thereby stopping the discomfort at its source. Before you reach for that expensive bag of cough drops, reach for the salt shaker.


  • glass of warm water.
  • 1/2-1 TBS. table salt.

Dissolve salt into a glass of warm water. Gargle the salt water, but do not drink it. After you have gargled for 1-2 minutes, spit out the mixture, and rinse your mouth with fresh water. You can repeat this home remedy as often as you desire.

3. Honey-Lemon Infusion

Honey is a natural moisturizer with antibacterial properties. If your throat is dry, a honey-lemon infusion can be one of the most soothing home remedies for sore throat. Raw locally-harvested organic honey helps the body adjust to allergens in your area as well.

Lemon is loaded with Vitamin C, a well-known immune-booster. The citric acid in lemon juice breaks up mucus, which makes it a good choice if you are feeling phlegmy.

Like most home remedies, this one doesn’t have half the side effects that you would experience from taking a pill. It’s important to remember that honey is a natural sugar. If you need to watch your sugar intake for any reason, then don’t forget to figure this drink into your calculations.

Honey should not be given to children under one. This remedy is only for older kids and adults.

Lemon juice can also jump-start your digestion. While it can be good for digestion, the acidity can upset sensitive stomachs.

Necessary Ingredients

  • glass of hot water.
  • 1-2 tsp. honey.
  • juice from 1/2 lemon.

Heat water until it is near boiling. Steam from your cup will soothe irritated respiratory passages. Dissolve the honey and add lemon juice. You can adjust the amount of honey to meet your taste preferences.

4. Echinacea

Long-revered for its immune-boosting properties, echinacea has been treating sore throats for centuries. You can find echinacea tea in the coffee and tea aisle at many grocery stores. High-quality tea leaves will cause your throat to tingle or numb slightly as you drink the tea.

The side effects of echinacea are minimal, but an allergic reaction is possible. If you are allergic to other members of the daisy family, do not drink this tea.

Necessary Ingredients

  • mug of hot water
  • one echinacea teabag
  • honey (optional)

Bring water to a boil, remove it from heat, and pour it over the teabag. Cover the mug and allow tea to steep for approximately 10 minutes. Add honey to improve the flavor and coat your sore throat. Drink this up to six times in a day to relieve your symptoms.

5. Ginger Tea

Spicy ginger root is good for more than sushi. Ginger has medicinal qualities that make it well-suited as a home remedy for sore throats. Ginger has anti-inflammatory properties which work to ease your discomfort. In addition to helping with sore throats, if you are experiencing a loss of appetite or nausea due to a cold, then ginger can help.

You can find ginger teabags in the tea aisle at grocery stores as well as online. Ginger root can be found in a well-stocked produce section.

Necessary Ingredients

  • mug of hot water.
  • one ginger teabag or fresh ginger root.

Bring water to a gentle boil. If you are using a teabag, pour boiling water over your teabag, cover your cup, and allow it to steep for approximately 10 minutes. If you are using the fresh ginger root, peel and grate the root directly into a pot of water. Bring the water and ginger to a boil. The longer that you allow this mixture to boil, the stronger your tea will be. Consume this up to three times per day.

6. Sage Infusion

Sage, much like echinacea, has been used for centuries a healing agent. This plant is a powerful antibacterial and antiseptic. You can find sage in the spice aisle at your grocery store or you can purchase tea bags online.

Do not use sage if you are pregnant or nursing without consulting your doctor.

Necessary Ingredients

  • mug of hot water
  • 1 TBS. dried sage leaves (placed in a tea strainer) or 1 tea bag

Heat water to boiling, and then remove it from heat. Pour over the strainer of sage leaves. Cover the mug and allow tea to steep for approximately 10 minutes.

7. Turmeric Gargle

Turmeric and pepper have potent anti-inflammatory effects when combined. These ingredients can be found in the spice aisle. You may also find turmeric in bulk at international or Indian grocery stores.

Turmeric will dye clothing, fingers, and towels. Be neat when using this spice.

Necessary Ingredients

  • ½ tsp. of turmeric
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1 cup of hot water

Bring water to just under a boil. Dissolve spices and salt into the water, and gargle for thirty seconds or longer.

8. Hydrogen Peroxide

Did you know that this common first-aid kit component can disinfect your throat? Some people do not enjoy the fizzing of this home remedy as it interacts with areas of inflammation. If you can stand it, it is a safe, inexpensive, and all-natural way to knock out a sore throat.

Necessary Ingredients

  • one capful of hydrogen peroxide
  • warm water

Mix hydrogen peroxide into a glass of warm water. Gargle for at least 30 seconds. If the taste is unappealing, try adding honey to the mixture. You could also mix hydrogen peroxide with mouthwash to mask the flavor. Do not swallow the mixture, and be sure to rinse your mouth out with fresh water after you gargle. Repeat this as many times as you wish.

9.Baking Soda Gargle

Is there anything you can’t do with baking soda? It is available for a low price in a baking aisle near you, it is one of the best home remedies for sore throat. The magic is in the baking soda’s pH. It is a base, which means that it neutralizes that acid in your throat. This can make it difficult for some microbes to survive.

Necessary Ingredients

  • 1-2 tsp. baking soda
  • one cup, warm water

Dissolve baking soda into water. Gargle the mixture for 30 seconds or longer. Spit out the mixture and rinse with fresh water. You can repeat this hourly.

10. Apple Cider Vinegar (ACV)

ACV works in a manner opposite of baking soda. Rather than neutralize acid in the throat, ACV increases the acidity, which can also make your throat inhospitable to illness-causing microbes. High-quality ACV is rich in probiotics, which can improve gut health. Since the gut is the seat of your immune system, ACV will naturally build up your defenses against invading viruses and bacteria.

Drinking ACV with warm water is your best bet for soothing your throat, but if drinking it doesn’t sound like your cup of tea, then try adding honey to improve the flavor.

Necessary Ingredients

  • 1-2 tablespoons ACV
  • 1 glass of warm water

Dilute ACV into the warm water. Drink this once per day while symptoms persist.

11. Raspberry Tea

Some women can experience sore throats as a result of hormone fluctuations. In addition to being one of several effective home remedies for sore throat, raspberry tea soothes menstrual and stomach cramps.

Necessary Ingredients

  • one mug of hot water
  • 1 raspberry leaf teabag

Bring water to a gentle boil and remove from heat. Pour over the teabag, cover the mug, and let it steep for 10-15 minutes. You can also gargle this if you’d prefer not to drink it.

12. Chicken Soup

Most of the home remedies for sore throat involve drinking some concoction, but why not feed yourself while you soothe your aches? This recipe combines the antiviral properties of garlic with the anti-inflammatory qualities of chicken broth. The steam from a hot bowl of soup can also soothe irritated upper respiratory passages.

These ingredients are easy to come by in your grocery store. The side effects of consuming this soup are minimal to non-existent. If you are a vegan or vegetarian, then you could easily swap the bone broth for a hearty vitamin-rich vegetable broth.

Necessary Ingredients

  • 2-4 cloves of garlic, minced
  • 4 cups, chicken bone broth
  • salt (to taste)
  • pepper (to taste)
  • 2 cups, egg noodles

Mince the garlic and toss it into the bottom of the soup pan. Heat it, but do not allow it to brown. Bring chicken broth to a boil. Add egg noodles and follow package directions. Add salt and pepper to taste.


There are so many home remedies for sore throat. Before you reach for that budget-busting medicine, go to your kitchen cupboard, the baking aisle, your first aid kit, or the produce aisle. You’d be amazed at what you can whip up, how well it works, and how much money you save. The side effects of these remedies are minimal, and some of these solutions taste so good that you will want to consume them even when you are feeling your best.

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