5 Natural Sore Throat Remedies

Salt, Lemon, Sage, Apple Cider Vinegar, and Ginger


Here are five simple natural sore throat remedies to help ease the discomfort! Let us know how they work for you!

When you have a sore throat, it’s your body’s immune response to viral or bacterial infections. Sore throats can be quite uncomfortable, especially when you swallow. The mucous membranes in your throat are inflamed and swollen.

Of course, the most important thing you can do is drink fluids and stay well hydrated! Keep your throat’s mucous membranes moist so it can heal.

Try drinking or at least sipping water every hour. If it’s uncomfortable, try drinking warm herbal tea such as Echinacea, peppermint, and chamomile. Sucking on an herbal throat lozenger also produces saliva and soothes the throat.

Here are some natural sore throat remedies to provide relief, using simple ingredients from your pantry. 

Gargle With Salt Water

Of course, one common way to ease the discomfort of sore throat is gargling with salt water. The salt helps reduce swelling.

Combine 1 cup of warm water with 1 teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.

Gargle With Cool Sage Tea

Sage is a wonderful herb used in cooking, but also has antiinflammatory and antibacterial properties to help soothe and help a sore throat.

Mix 1 teaspoon of herb in 1 cup of boiling water for 10 minutes, then strain.

Learn how to grow your own sage.

Drink Lemon Water

Not only does lemon contain vitamin C and antioxidants, but it increases the amount of saliva you produce to keep your mucous membranes moist and soothe your sore throat.

For a particularly scratchy throat, take one tablespoon of concentrated lemon juice followed immediately by a tablespoon of honey just before bed, which will usually soothe your throat until morning.

Find more household uses for lemons.

Tea With lemon and honey. Credit: Syda/Shutterstock

Sip Apple Cider Vinegar With Honey

Apple cider vinegar has been used in folk medicine remedies for centuries. It contains acetic acid which has antibacterial properties. 

To help relieve throat pain, mix 1 tablespoon of cider vinegar and 1 tablespoon of honey or sweetener in a cup of warm water.

Note: Honey shouldn’t be given to children under the age of one.

Learn more about the health benefits of cider vinegar and see how to make another apple cider vinegar tonic.

Ginger Tea

Ginger has been shown to relieve inflammation which should help sooth a sore throat. There also studies that show ginger has antibacterial powers.

You can purchase ginger tea or make your own tea with fresh ginger.

Boil 4 cups of water in a saucepan. Turn off heat, add 1 tablespoon of grated ginger root, and cover for 10 minutes. Stir in 1 tablespoon of honey (or sweetener) and a squeeze of lemon juice. Drink warm or cool. Reheat if desired.

Tea with ginger, lemon, and honey. And cold medicine. Photo credit: Fogey/Shutterstock

Reader Recipes

Here are a couple of age-old recipes that readers swear by!

Horseradish Cocktail: “Make a syrup of 1 tablespoon horseradish, 1 teaspoon of honey, and 1 teaspoon of lemon juice. Mix in a glass of warm water and drink slowly.”

Cider Vinegar With Pepper: “Put a cap full of apple cider vinegar, 3 shakes each of cayenne pepper and black pepper into a cup of warm, salted water. Gargle as many times as needed. This remedy is said to change the pH balance in your throat.”

Of course, there are also medications including NSAIDs and throat sprays. But we hope that these home remedies soothe the pain of your sore throat and help relieve your discomfort.

Note Be sure to see doctor if your sore throat lasts more than a few days as you could have strep throat or another infection.

Find more advice on how to relieve coughs and find more natural remedies for colds.

Reader Comments

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How to avoid Colds & Flu

NOTE: this forum prohibits Links to referenced data. So, I had to break the link text so it could be included for your reference. Hopefully you will be able to reassemble it.

I would be cautious when advocating the use of Flu, etc. Vaccines as some studies are linking vaccine ingredients to Alzheimer, Autoimmune diseases / disorders and Autism.

Ref: Dr. John Bergman analysis at
h t t p: // www drjohnbergman com/everything-youll-need-to-know-about-vaccines/

Also, injections that contain Aluminum can have devastating affects on the human body & in some instances are retained at 1/2 life in the body for 50 years.

The Toxicity of Aluminum Jared Skowan 2014

Aluminium is used as an adjuvant to stimulate the immune system , but aluminium is also highly poisonous in the body especially intravenously injected where some will be absorbed A single injection of aluminum, approximately 59% of the dose will be excreted in the urine during the first 5 days. At the end of 5 days, approximately 27% of the dose will be retained in the body where it will remain for many years unless chelated away from the body. Some estimates calculate a half-life of about 50 years. The following vaccines contain an amount of Aluminium:

Hib 0.225 mg

Hep B 0.25mg

DTaP 0.17 – 0.625mg

Pneumococcus 0.125mg

Hep A 0.25mg

HPV 0.225mg (Gardasil 9 has almost twice this amount)

Aluminium in vaccines can cause auto-immune and neurological damage as shown by the study Aluminium in the central nervous system : Toxicity in humans and animals, vaccine adjuvants and auto-immunity by Shaw & Tomljenovic published in Immunol res 2013. A study by Gherardi & Authier Macrophagic myofasciitis: Characterization and Pathophysiology published in Lupus 2012 documenting chronic fatigue, sleep disorder, multiple sclerosis like demyelinating disorder memory problems, and Macrophagic myofasciitis (a rare muscle disease), and many other studies. Aluminium is toxic in the body no matter how small the amount especially intravenously administered.

NOTE: I rec'd (1) Flu Vaccine in my 20's & I had not rec'd one till my primary advocated it recently due to my age 65+

I'm in pretty good health and take no medications

I know this is a long post but I am concerned for your health.

I agree

I agree with Detroit Joseph's comments. I avoid vaccines like the plague [sic] and only use natural, organic remedies.
Modern medicine, and the doctors who practice it, is run by the big pharmaceutical companies who supplement the classroom learning and the cost of most medical students, encouraging them to dispense drugs instead of alternative, homeopathic cures.
For those of us rebel that shun "modern medicine" and doctors for traditional, centuries-old cures, there's always the toxic aerial spraying of aluminum, barium and other heavy metals in the form of chem-trails.

I also agree

The toxic geo-engineering chemicals have also rendered our dried out forests to be explosive. Wild fires are also class 5 metal fires now. Burning much hotter and faster than anything fire fighters have ever seen! Just look at what's happening in CA. Over 9000 homes destroyed, 63 dead, and still more than 600 missing!


Great, informative post. I hope many will take heed.

Sore throat

Over the years we all get sore throat, some more painfully than others. I have found the best cure for sore throat skipping all that jazz about eating and drinking all kinds of stuff. Only certain people can tolerate my method, an absolute fix for sore throat for all time. @ night while sleeping take any blanket or sheet heavy or light and sleep with your head covered. Room temperature is the worst for sore throat due to air conditioning and different home heating elements. Breathing the warm air under the bed linen warms up your throat rather breathing in room temperatures. Breathing in the warm air under the linen also collects your own natural bodily moisture straight to the back of your the tender dried out throat. Lets say the situation even came up there is not bed linen or would like a different approach. Even an extra large hoodie or shirt (W/IT ON and closed off like a bag) works directly why because now you are taking the air off your chest. And as i said, only certain people can try this why?? Because people have a fear of suffication, trust me that will subside. My trick will take the sting off your sore throat in less than 15 minutes. The longer the better and I GUARANTEE YOU WILL ABSOLUTELY FORGET YOU EVEN HAD SORE THROAT THE MORNING AFTER!!!!

Taught In Massage Therapy

Since they always teach medicinal and homegrown ideas I have used Cayenne Pepper Powder for a sore throat. You get some hot/warm water and mix the powder in, according to how much of the heat/spice you can take. And sip it. It burns your throat and also the heat soothes and kills any bacteria that is starting. I have been doing this for 10 years and it works every time. It's also good for stuffy noses or sinus problems. Consult with your doctor if you have ulcers or aren't able to have spicy/hot herbs or foods.

My father made a syrup by

My father made a syrup by alternating layers of chopped onions and dark brown sugar in a small soup/cereal bowl. He would let it sit for a few hours while it made a syrup. A teaspoon or two full of that made good work of my sore throat.

I can drink hot lemonade

I can drink hot lemonade mixed with honey. This removes pain of my swollen tissues to a great extent. You just have to take a cup of hot water and mix the juice of half of the lemon into it. Along with this, mix a tablespoon of honey by stirring.


Add a shot of bourbon...perfect!

I always use this honey drink

I always use this honey drink mix I found. It works for me every single time...and I get a lot of sore throats! Stinking sinus problems :( Anyway I found a video on how to make it. http://secrethealthremedies.co...

Mix water & distilled vinegar

Mix water & distilled vinegar to gargle with about 5 times.

When I have a sore throat I

When I have a sore throat I gargle with a water vinegar mix. Soothes my throat.

I love to eat green olives

I love to eat green olives with garlic in them. I just ate 5 before bed tonight because my throat was starting to feel sore, now no more sore throat. Ive been doing this for awhile, other stuff I eat for a start of a cold or sore throat is spicy food or lots of salsa. It works every time. Try the green garlic olives, they are the best.

I just ate my 2 cloves of

I just ate my 2 cloves of garlic, it works great! I make toast with jelly and cheese slices, take a bite of the toast then the garlic...chew them together! Its kinda good, a little spicy but good and it does bring relief!

At first symptoms of sore

At first symptoms of sore throat, cough or sneezing/runny nose, take oscillococcinum (a homeopathic remedy). Repeat doses as directed. Six doses will deflect any typical winter illness if taken at first symptoms.

If you don't have any oscillococcinum at hand when symptoms appear, use Old Indian Wild Cherry Bark Syrup (a commercial preparation) and/or use aromatherapy.

For aromatherapy, I sprinkle oregano oil, eucalyptus oil, clove oil and lavender oil on a cotton cosmetic pad. This pad can be attached to a fan and the aroma will fill the room and kill all the fungus, bacteria & viruses in the room (including your nose and throat) as you sleep.

If you're on the go, you can take the pad with you in a plastic bag, sniffing it as often as possible. It'll clear your nose, soothe your throat and help kill off the viruses/bacteria in your nose and throat.

A cold washrag around your

A cold washrag around your throat at night will help ease the pain by morning.

When I get a sore throat I

When I get a sore throat I eat a clove of garlic. The antioxidents in the garlic help kill any bacteria that might be causing the infection. It stings your throat and gives you garlic breath but it works!

When I get a sore/scratchy

When I get a sore/scratchy throat I suck on halls cough drops, any mint candy or mint gum and drink ice water at the same time-it freezes your throat, plus you get fluids you need, It works for me!