BEST HOME SORE THROAT REMEDIES FOR INSTANT RELIEF
Sore throats are very often an early symptom of colds or flu-like viruses so doing the basics – plenty of rest, fluids & hand washing – is a no-brainer as soon as you feel that sore throat coming on.
You can then use a mixture of these 25 different home sore throat remedies to keep on top of the infection, inflammation, and pain. Getting on top of symptoms early can also help to keep the infection and inflammation off our chest where it can get much nastier.
As with so many things a balanced approach really seems to help. We get the different benefits of different remedies without overdoing any of them.
I’ve ordered the sore throat remedies in this list roughly by ease of use with some super simple quick ones first, then some of my favourite remedies that take just a bit more effort and finally some others I use less but which may work well for you.
1. SALT WATER GARGLE
A salt water gargle is the easiest ever DIY sore throat remedy. Simply gargle half a teaspoon of salt in warm water, then spit out. It’s a handy sore throat remedy for adults as if you’ve no other ingredients in the house salt gargles will give instant sore throat relief but not a great remedy for kids until they’re old enough to gargle properly without swallowing the lot or spraying it everywhere!!
2. HONEY WATER
Honey water is my go to remedy for instant sore throat relief when I’m too tired to come up with anything else. Simply stir a tea spoon of real honey into a glass of warm water and drink it.
If you don’t typically have honey in the house, you have to get some – buy directly to support a local farmer – because honey is the best home remedy for everything from coughs and colds to sun burn and mosquito bites and is a natural antihistamine and natural antibiotic!!!
It’s also a key ingredient in the best sore throat teas and in the super duper sore throat smoothies and slushies I am going to share below.
3. APPLE CIDER VINEGAR GARGLE
An apple cider vinegar gargle is another super quick home remedy I swear by for instant sore throat relief. Again just stir a tea spoon full or so of apple cider vinegar into a small glass of warm water and gargle with it.
I find an apple cider vinegar gargle half an or so before bedtime and then a small glass of warm honey water as I get into bed can together really take the edge off a sore throat that will stop me sleeping.
Real apple cider vinegar is another natural ingredient I always keep in stock as it’s great for gut health and can help relieve all sorts of ailments from stomach pain to colds.
4. LEMON ICE CUBES
Lemon ice cubes are another amazing home remedy you always need to have in your house. I now totally swear by them.
Simply, buy a load of lemons, cut into quarters & scoop all the flesh & pith – minus pips – into a blender and blend away. Then pour into ice cube trays – especially any random tiny ones you have cluttering your kitchen – and freeze. Once frozen quickly pop them out into a freezer bag or container.
Now obviously you need to be a bit organised in advance but these little babies are life savers for making the best sore throat teas and you can also use them for sore throat soothing:
- Lemon ice water
- Lemon sore throat smoothies – see below
- Lemon sore throat slushies – again see below
- And those random tiny ones are brilliant as instant sore throat relief lozenges. Sucking away on a lemon ice cube helps numb the pain and lets the natural antiseptic powers of the lemon get to work on the infection.
5. COCONUT OIL
Coconut oil is yet another super quick sore throat remedy.
It has natural antibiotic and anti-histamine powers so can help with both infection and inflammation and that lovely creaminess can give on-the-spot topical pain relief to our poor old throat.
You can just dose yourself up with a teaspoon of softened oil or stir a teaspoon into a glass of warm water and sip down.
A couple of quick spoons of natural unsweetened yogurt can also bring instant relief to sore throat pain. It’s also great for our gut bacteria and looking after our gut will, bizarrely, actually help us fight sore throat infections.
Yoghurt won’t provide as long lasting relief as some of these other home remedies for sore throats but it’s a good top up to keep you going earlier in the evening so you can save up a really warming sore throat tea until just before bedtime for maximum impact.
Simple DIY sore throat teas can bring amazing instant relief to even the most painful store throat and they truly are a zillion times better than store bought sachets I promise you, so it is worth learning to make a few easy sore throat tea recipes. They really do only take 5 minutes or so.
7. THYME SORE THROAT TEA
Thyme is a super useful herb which yet again has natural antibiotic and anti-histamine powers and has traditionally been used to heal sore throats so it really is worth growing a little pot so you’ve always got some to hand. Alternatively, just keep some good dried thyme in stock.
To make thyme sore throat tea just boil fresh water and then pour over a small handful of thyme and leave to steep for 5 minutes before straining and stirring in a spoonful of honey.
8. LEMON & HONEY SORE THROAT TEA
This is another super simple sore throat tea. You could just squeeze some lemon juice into some freshly boiled water but this is where those lemon ice cubes – see #4 – become so handy. I just chuck a couple in a small pan with a cup of water and bring to a gentle simmer before stirring in a teaspoon of honey. You get more flavour and more sore throat relieving power from the intensity of all that lemon flesh.
9. GINGER SORE THROAT TEA
Ginger is yet another natural ingredient it’s always worth having around. It’s good for sore throats, morning sickness, and headaches but also worth eating regularly for general gut health, so do get some in.
The ginger root itself seems to be most effective but if you can’t get hold of easily or it seems too much faff just stock good quality ginger powder.
Steep a teaspoon of dried ginger or fresh ginger peeled and sliced in freshly boiled water for 4 or 5 minutes, stir and then strain over a teaspoon of honey for lovely warming ginger sore throat tea.
10. CHAMOMILE SORE THROAT TEA
Some herbal sore throat teas are – to be honest – a bit obscure and most of us would use ’em once and then clutter the cupboard with them forever and a day, but chamomile tea is worth getting into as it’s a good standby remedy for insomnia, headaches, anxiety and period pain as well as sore throats.
Chamomile is naturally soothing for sore throats but also seems to heal infections and is anti-spasmodic so may relieve coughing.
11. LEMON, CINNAMON & GINGER TEA
This sore throat tea is basically just lemon tea and ginger tea combined with a teaspoon of cinnamon added in. The combined effect is very warming and the cinnamon has anti inflammatory and also analgesic – pain killing – properties.
12. SORE THROAT POPSICLES
The warmth of sore throat teas can be wonderful especially if our throat feels swollen but sometimes when our throat is just raw sore something ice-cold can help more because it numbs the pain.