19 Homemade Sore Throat Remedies

Estimated reading time: 13 minutes

Sore throats are a common ailment, especially during winter when the air is dry. Dry heat, allergies, viruses, and many other conditions can cause a sore throat. Since it isn’t always convenient to head out to the pharmacy, you may be wondering about some sore throat remedies found in your very own kitchen.

And since I can’t stand the feeling of numbing sore throat sprays, I’m always looking for gentler, simpler remedies to try. So here are 19 of the best sore throat remedies in your kitchen. 

Of course, you should always check with your doctor or pharmacist before trying any at-home remedies. Most of these home remedies are made from items you probably already have in your kitchen or from items that are easy to find at your local grocery store. 

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Apple Cider Vinegar

Apple cider vinegar (ACV) is known for its antibacterial and antifungal properties, which may help fight off the underlying causes of a sore throat. It’s also acidic, which can help loosen mucus and create an environment that's less friendly to germs.

How to Use It:

Option 1: Gargle

1. Mix 1 teaspoon of apple cider vinegar into 1 cup of warm water.
2. Gargle with the mixture for 30 seconds, then spit it out.
3. Repeat 2–3 times a day, especially in the morning and before bed.

Option 2: Drink

1. Mix 1–2 teaspoons of ACV into a cup of warm water.
2. Add 1 teaspoon of honey to improve the taste and add a soothing effect.
3. Sip slowly. Drink once or twice daily.

Note: Don’t drink it undiluted. ACV is too acidic and can irritate your throat or damage your teeth.

Baking Soda

Baking soda helps neutralize acids in your throat, break up mucus, and create an environment that discourages bacteria and fungi from growing. It’s a gentle, effective home remedy that works a lot like a saltwater rinse but with added antibacterial benefits.

How to Use It:

1. Add ½ teaspoon of baking soda to 1 cup (8 oz) of warm water.
2. Stir until the baking soda dissolves completely.
3. Take a mouthful of the solution and gargle for about 30 seconds.
4. Don't swallow it. Spit it out.
5. Repeat every 3–4 hours as needed for relief.

Tip: You can alternate between a saltwater gargle and a baking soda gargle throughout the day to reduce irritation and swelling.

Cayenne Pepper

Cayenne pepper contains capsaicin, a compound known for its anti-inflammatory and pain-relieving effects. It may temporarily numb the throat and reduce discomfort by dulling pain signals. Some people swear by it for sore throat relief, but it’s not for everyone.

Important: If you have mouth sores, cracked lips, or a raw throat, skip this remedy. It can sting badly and make things worse.

How to Use It:

1. Add ½ teaspoon of cayenne pepper to 1 cup of warm water.
2. Stir thoroughly to make sure the pepper is evenly distributed.
3. (Optional) Add ½ teaspoon of salt to improve the soothing effect.
4. Gargle carefully for 15–30 seconds, then spit it out.
5. Rinse your mouth with plain water afterward.
6. Use up to 2–3 times a day as needed.

Tip: Start with a smaller amount of cayenne (¼ tsp) if you're sensitive to spice, and work your way up if tolerated.

Chamomile Tea

Chamomile has long been used as a natural remedy for sore throats. It’s believed to have anti-inflammatory, antioxidant, and antispasmodic properties, which means it may help reduce swelling, support the immune system, and calm muscle spasms like coughing. It can also soothe and lubricate a dry or scratchy throat.

How to Use It:

1. Boil water and pour over a chamomile tea bag (or 1 tablespoon of dried chamomile flowers) in a mug.
2. Cover and steep for 5–10 minutes.
3. Remove the tea bag or strain the flowers.
4. (Optional) Add honey for extra throat-coating relief.
5. Sip slowly while the tea is still warm.

Drink 2–3 cups per day while symptoms persist. You can also inhale chamomile steam (from tea or a bowl of hot water with chamomile) to soothe nasal passages and throat tissue.

Chicken Soup

Chicken soup isn’t just good for the soul; it's also good for sore throats. The warm broth soothes irritated tissues, helps loosen mucus, and can ease sinus pressure. It may even have mild anti-inflammatory effects and provide nutrients that support your immune system.

How to Use It:

1. Warm up homemade or store-bought chicken soup until it’s hot, but not scalding.
2. Sip slowly, focusing on the broth, which is where most of the soothing benefits come from.
3. Include soft-cooked veggies and tender chicken if you feel up to eating solids.
4. Drink a cup or bowl 2–3 times a day while symptoms last.

Tip: If you don’t have an appetite, stick to just the broth. You’ll still get hydration, warmth, and soothing relief.

Garlic

Garlic has been used for centuries as a natural remedy, thanks to its powerful compound allicin, which is released when garlic is crushed or chopped. Allicin is believed to have antiviral, antibacterial, and antifungal properties, making garlic a solid choice for supporting your body during a sore throat.

How to Use It (Raw Method):

1. Peel a fresh garlic clove.
2. Slice it in half or crush it slightly to activate the allicin.
3. Place one half in your mouth and suck on it like a lozenge for 10–15 minutes.
4. Optionally, chew it toward the end if you can tolerate the flavor.
5. Repeat up to twice a day as needed.

If You Can’t Handle Raw Garlic:

• Mince 1 clove and mix it with a teaspoon of honey. Swallow the mixture slowly.
• Or, add freshly minced garlic to warm soup or broth just before eating (don’t boil it or you’ll lose the benefits).

Tip: Avoid garlic supplements as they usually don’t contain active allicin. Fresh is best.

Ginger

Ginger is a popular natural remedy for sore throats, thanks to its anti-inflammatory and possible antimicrobial properties. It may help reduce swelling, ease pain, and fight off harmful microbes. The natural warmth and spice of ginger can also stimulate circulation and provide a comforting heat.

How to Use It:

1. Peel and slice about 1 inch of fresh ginger root.
2. Add the slices to 2 cups of water in a small pot.
3. Bring to a boil, then reduce heat and simmer for 10–15 minutes.
4. Strain into a mug and let it cool slightly.
5. Add 1–2 teaspoons of honey for extra soothing and sweetness.
6. Sip slowly while warm.

Drink 2–3 cups daily while your throat is irritated.

Tip: You can also chew on a small slice of raw ginger if you need quick relief and can handle the spice.

Honey

Honey has long been used to soothe sore throats. It coats the throat, reduces irritation, and has natural antibacterial properties that may help fight the underlying cause of your symptoms. It’s also a natural cough suppressant and tastes a lot better than most medicine.

How to Use It (Straight):

1. Take 1 teaspoon of raw or pasteurized honey.
2. Let it slowly coat your throat by holding it in your mouth for a few seconds before swallowing.
3. Avoid drinking or eating immediately after so it has time to work.
4. Repeat up to 3 times per day as needed.

How to Use It (Tea or Water Mix):

1. Mix 1–2 tablespoons of honey into a cup of warm (not hot) water or herbal tea.
2. Stir until dissolved.
3. Sip slowly to coat the throat.

Warning: Never give honey to children under 12 months old due to the risk of botulism.

Hot Sauce

Capsaicin is the compound in hot peppers that gives them their heat, but it also has pain-relieving and anti-inflammatory properties. When used in small amounts, capsaicin can temporarily numb the throat and dull pain signals, providing relief from soreness.

How to Use It:

1. Fill a glass with 1 cup of warm water.
2. Add 3–5 drops of hot sauce (start small if you're sensitive).
3. Stir well.
4. Gargle the mixture for about 30 seconds, then spit it out.
5. Rinse your mouth with plain water if needed.

Note: This may cause a burning sensation, especially at first. Avoid if you have open sores, ulcers, or high sensitivity in your mouth or throat.

Tip: Use a vinegar-based hot sauce like Tabasco for best results. These blend well and activate capsaicin quickly.

Hot Toddy

A hot toddy is a traditional remedy for colds and sore throats, combining warm liquid, alcohol, and soothing ingredients like honey and lemon. The warmth helps relax throat muscles and open nasal passages, while the honey coats the throat and the whiskey may slightly numb the pain.

How to Make One:

1. Boil 1 cup of water and pour it into a mug.
2. Add:
   • 1–2 teaspoons of honey
   • Juice from ¼ to ½ of a lemon
   • 1 shot (1–1.5 oz) of whiskey
   • Optional: a cinnamon stick, 2–3 cloves, or a pinch of nutmeg
3. Stir well and let steep for 2–3 minutes if using whole spices.
4. Sip slowly while warm.

Important:

• This remedy is for adults only.
• Don’t combine with cold medications or take more than one serving per day.
• Avoid if you’re sick enough to need to stay hydrated. Alcohol can dry you out.

Tip: Skip the whiskey and it still makes a soothing lemon-honey tea.

Ice Pop

Don’t underestimate the soothing power of a simple popsicle. The cold helps numb throat pain and reduce inflammation, while the liquid content keeps you hydrated, something that’s especially important when you’re sick.

Choose fruit-based or electrolyte popsicles for added hydration, and avoid ones with artificial dyes if you’re sensitive to additives. They’re also a great option for kids who might refuse warm teas or gargles.

Licorice Root Tea

Licorice root has been used in traditional remedies for sore throats and respiratory congestion thanks to its soothing and anti-inflammatory properties. It may help reduce throat irritation and loosen mucus.

Important: Licorice root can affect blood pressure, heart rhythm, and hormone levels. Check with your doctor before using it, especially if you’re pregnant, have high blood pressure, or take medications.

How to Use It:

1. Boil 1 cup of water.
2. Add 1 teaspoon of dried licorice root or 1 licorice root tea bag.
3. Cover and steep for 5–10 minutes.
4. Strain (if using loose root) and let it cool slightly.
5. Sip slowly while warm or use it as a gargle by swishing in the mouth and spitting out.

Optional: Add honey for extra throat relief and better taste.

Tip: Use no more than 1–2 cups per day, and not for more than a few days in a row.

Marshmallow Root

Marshmallow root (not the candy) contains mucilage, a thick, gel-like substance that coats and soothes irritated throat tissue. It may also reduce inflammation and calm a dry, hacking cough that worsens throat pain.

How to Use It:

1. Add 1 tablespoon of dried marshmallow root to a tea infuser or directly into a mug.
2. Pour 1 cup of cold or room-temperature water over it.
3. Cover and let it steep for at least 4 hours (or overnight for stronger tea).
4. Strain out the root if loose, and sip slowly.

Optional: Add a bit of honey to improve the taste and boost the soothing effect.

Tip: Cold infusion preserves more of the mucilage, which is what helps coat your throat.

Peppermint

Peppermint contains menthol, which has a natural cooling effect that can help relieve sore throat pain and irritation. It may also have mild antimicrobial properties, helping to fight off the germs causing your symptoms. Peppermint is soothing, refreshing, and easy to use in multiple ways.

How to Use It (Peppermint Tea):

1. Place 1 peppermint tea bag or 1 tablespoon of dried peppermint leaves in a mug.
2. Pour 1 cup of boiling water over it.
3. Cover and steep for 5–10 minutes.
4. Remove the tea bag or strain the leaves.
5. Sip slowly while warm.

Drink 2–3 times a day for relief.

How to Use It (Peppermint Oil Gargle):

1. Add 1 drop of food-grade peppermint essential oil to ½ cup of warm water.
2. Stir well to disperse the oil.
3. Gargle for 20–30 seconds, then spit it out.
4. Use up to twice daily.

Warning: Only use essential oils that are clearly labeled as food-grade. Do not swallow.

Saltwater

Saltwater is a time-tested remedy for sore throats. While it doesn’t bring instant relief, it can reduce inflammation, loosen mucus, and help flush out irritants or bacteria over time. It’s especially useful for calming throat swelling and promoting healing.

How to Use It:

1. Dissolve 1 teaspoon of salt into 1 cup (8 ounces) of warm water.
2. Stir until fully dissolved.
3. Take a sip and gargle in the back of your throat for 30 seconds.
4. Don't swallow it. Spit it out.
5. Repeat the gargle until the cup is empty.
6. Use this remedy 2–4 times per day as needed.

Tip: Make sure the water is warm, not hot—it should feel soothing, not scalding.

Slippery Elm

Slippery elm has been used in herbal medicine for centuries, especially for throat and digestive issues. When mixed with water, it produces mucilage, a thick, soothing gel that coats the throat and relieves irritation. It's especially helpful for dry, scratchy, or inflamed throats.

How to Use It:

1. Place 1–2 teaspoons of powdered slippery elm bark in a mug.
2. Add 1 cup of hot (not boiling) water.
3. Stir well until the mixture thickens slightly into a gel-like consistency.
4. Let it cool a bit, then sip slowly.

Optional: Add honey to improve the flavor and enhance the soothing effect.

Tip: Look for slippery elm lozenges as a convenient alternative if tea isn't your thing.

Steam

Inhaling steam helps moisten dry or irritated throat tissue and can loosen mucus in your throat and sinuses. It doesn’t cure the cause of a sore throat, but it can provide noticeable temporary relief, especially if your throat feels dry or scratchy.

How to Use It:

1. Boil 4–6 cups of water and pour it into a large, heat-safe bowl.
2. Place the bowl on a sturdy surface.
3. Drape a towel over your head and lean over the bowl, keeping your face 8–10 inches above the water.
4. Inhale the steam deeply through your nose and mouth for 5–10 minutes.
5. (Optional) Add a few drops of eucalyptus or peppermint oil to the water for additional soothing.

Tip: Be careful not to burn yourself. Don’t get too close, and keep kids away from the bowl.

Turmeric

Turmeric is a well-known kitchen spice with powerful anti-inflammatory, antioxidant, and antiseptic properties. It may help reduce swelling in the throat and support your immune response while offering some pain relief.

How to Use It:

1. Add ½ teaspoon of ground turmeric to 1–2 cups of water in a small pot.
2. Bring to a boil, then reduce heat and let it simmer for 5–10 minutes.
3. Optional: Add a pinch of black pepper—it may help your body absorb turmeric’s active compound, curcumin.
4. Strain the tea into a mug to remove sediment.
5. Let it cool to a drinkable temperature.
6. Stir in honey or lemon for added soothing and flavor.
7. Sip slowly.

Drink up to twice a day for best results.

Tip: Turmeric can stain surfaces and clothes, so handle it carefully.

Warm Compress

Applying a warm compress to the outside of your throat can help increase blood flow to the area and ease muscle tension or soreness. While it won’t treat the cause, it can make you more comfortable while your body heals.

How to Use It:

1. Soak a clean towel or cloth in hot (but not scalding) water.
2. Wring it out until it’s damp, not dripping.
3. Fold and place it over your throat or wrap it gently around your neck.
4. Leave on for 10–15 minutes.
5. Re-warm and repeat as needed throughout the day.

Tip: You can also use a microwaveable heat pack or a warm water bottle wrapped in a towel.

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