Natural Sore Throat Remedies You Can Make At Home


Sore throats are extremely common and can hit you anytime, anywhere for a variety of reasons. They can be connected to anything from a viral infection to a bacterial infection, or even something like strep throat. Essentially it’s any kind of inflammatory process of the throat and tonsils that causes pain when swallowing. And it’s so common in fact that about 10 to 30 percent of people present in primary healthcare services complain of a sore throat each year.

As mentioned, there are lots of reasons you could be experiencing a sore throat and as such the signs and symptoms vary depending on the cause. However, some common symptoms include:

  • hoarseness
  • swollen, red tonsils
  • difficulty swallowing
  • sore, swollen glands in the neck or jaw
  • a scratchy sensation in the throat
  • white patches on the tonsils
  • pain that worsens when swallowing or talking

Whatever the reason a sore throat can also be quite contagious so it’s important to deal with symptoms as soon as they arise. Luckily there are plenty of natural remedies available that you can make at home, which I have listed below. And, if you have any of your own that we’ve missed

Luckily there are plenty of natural remedies available that you can make at home, which I have listed below.

And, if you have any of your own fail-safe remedies that we’ve missed – make sure to leave a comment below!

Natural Sore Throat Remedies You Can Make At Home

Raw Honey

Raw honey can help to treat respiratory conditions like a sore throat due to its anti-inflammatory and antimicrobial properties that naturally soothe the throat and ease swelling. Other raw honey benefits include its ability to reduce mucus secretion and coughs, which can be associated with a sore throat.

Add raw honey to warm water or tea, or mix it with lemon essential oil, to create a fast acting sore throat remedy.


Freshly crushed garlic has a variety of antimicrobial activities thanks to an active component called Allicin. In its pure form, Allicin has shown antiviral, antifungal and antiparasitic activity. It was also found to exhibit antibacterial activity against a wide range of bacteria, including multidrug-resistant strains of E coli.

To treat your sore throat simply add it to your food throughout the day, or if you prefer, take a daily garlic supplement.


It may go without saying but proper hydration is the key to flushing out the virus or bacteria from your system, while also keeping your throat hydrated.

Hot water, either plain or with lemon, ginger or honey can also be consumed and often provide immediate and sustained relief from symptoms of the common cold and flu, including sore throat.

Vitamin C

Vitamin C boosts white blood cells and helps with immune system function. So as soon as you develop signs of a sore throat it’s a good idea to boost your intake with a vitamin C supplement as well as high concentrate foods like kiwi, oranges, kale, strawberries, grapefruit, and guava.

Other foods high in vitamin C include citrus fruits, red bell peppers, broccoli, Brussels sprouts, butternut squash, papaya, sweet potatoes, and tomatoes.

Studies have shown that vitamin C shortens the duration of respiratory symptoms, especially in people under physical stress and it’s best known for its benefits for infectious diseases.

If your throat hurts too much to eat solid food, try a vitamin c Packed smoothie like my ….


By consuming echinacea you can help treat the infection before it manifests into a sore throat thanks to its powerful antiviral and immune boosting properties. Not only will it help to reduce your chances of developing a cold by more than 50% it can also help you heal faster – up to 1.4 days fasters, if you already have a cold!

Licorice Root

A traditional remedy that may help soothe your sore throat is liquid Licorice Root. The extract is best gargled and is known to soothe irritation and reduce inflammation of the tonsils. It’s also a powerful expectorant, helping to loosen and expel mucus from the throat.


Missing sleep can be just as bad for your health as not exercising and eating poorly, so getting adequate sleep is extremely important in overcoming (and preventing) a sore throat. When you start to feel the symptoms try to aim for 9 to 10 hours of sleep until you start to feel better again.

Lemon/Lemon Essential Oil

Highly antibacterial and anti-inflammatory, lemon essential oil cleanses toxins from any part of the body – making it a powerful and useful sore throat home remedy. Not only is it full of wonderful cleansing properties, it’s also high in vitamin C, which increases immune function and helps to keep the throat moist by boosting salivation in the mouth.

Just add 1-2 drops of lemon oil to warm water or tea, inhale lemon oil directly from the bottle, or put 5-10 drops in a diffuser at home.

Lemons can be used in multiple ways to appease a sore throat and is known to lessen the throat pain that occurs during a cold or the flu.

Simply combine some lemon with warm water and a bit of honey or salt water for the perfect home remedy.

Salt Water Gargle

One familiar natural remedy for a sore throat is to simply gargle with salted water.

The salt can aid in killing unwanted microbes in your throat as well as helping to ease swelling by pulling water out of your throat tissue.

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.


Thanks to its antibacterial and anti-inflammatory properties, ginger may help fight infection and relieve throat pain and aid in the healing process.

Make your own ginger tea with fresh ginger root and warm water, or combine with lemon and honey for a potent sore throat mix!

How to Get Started!

You can combine any of these remedies and I recommend, if you’re feeling that worrying itchy, scratchy feeling in your throat to get started on one of these right away and have a few throughout the day.

A sore throat CAN be prevented if you get in early, and I hope these suggestions give you the inspiration and motivation to make it happen for you.

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  1. Ivana Reply

    Great article Ross. For me, the best sore throat foods are ginger and lemon with honey.