7 Natural Sore Throat Remedies

An itchy, scratchy, sore throat can throw off your day. Every swallow of saliva, food, or drink makes you cringe. If you aren’t one to go straight to the medicine cabinet to ease your pain you may be left thinking you are at a loss for relief. Lucky for you, relief can be found in your kitchen cupboards. Check out a few natural ways to treat and soothe a sore throat. 

7 Natural Sore Throat Remedies

  1. Gargling warm salt water can help in reducing pain and swelling. It can also help in killing the bacteria that is present in the throat. You can create the mixture by adding 1 teaspoon of salt to 8 ounces of warm water. Gargle the salt and water mixture for 30 seconds and spit it out once done. You can continue to do this every hour if needed. 
  2. Drinking apple cider vinegar can help reduce sore throat pain through a healing active ingredient, acetic acid, which helps in fighting bacteria and promoting the growth of beneficial bacteria. To drink apple cider vinegar, you will want to mix one cup of water with one tablespoon of apple cider vinegar. Due to its pungent taste, you may want to add up to a tablespoon of honey to sweeten the taste. 
  3. Eating honey can help fight infection and provide pain relief due to its antioxidants and anti-inflammatory properties. You can add honey to any food or beverage or eat a small dose on its own. Honey cannot be given to children under 1-year-old so please avoid this method of relief for your little one. 
  4. Drinking warm tea can also aid in the relief of a sore throat. There are many different types of tea that can be used to help reduce sore throat symptoms. It is recommended to try one of the varieties below: Peppermint, Ginger, Chamomile, Licorice root, Echinacea, Lemon
  5. Sipping on bone broth has been proven as a sore throat, cold, and flu remedy. The bones used in the broth are rich in vitamins, minerals, and amino acids. On top of all that healthy goodness, it has been shown to reduce inflammation in the body. For an easy bone broth recipe, you can check out How to Make Bone Broth (And Why You Should) by Wholefully®. Chicken soup does the trick, too.
  6. Eating coconut oil provides many health benefits. It lubricates mucous membranes which help in soothing a painful, sore throat. And as with many of the relievers above, it helps in reducing inflammation and fights infection. Add a teaspoon to a tablespoon of coconut oil to your favorite food or beverage once or twice a day. You can also use coconut oil for oil pulling and receive the same benefits. To do so, place one to two tablespoons of coconut oil in your mouth and swish it around for 15-20 minutes. After the time is up, you should spit out the oil, rinse your mouth and brush your teeth. If 15-20 minutes is too long, do what you can to start or just stick with adding coconut oil to your favorite food and beverages. 
  7. Staying hydrated is always a great way to reduce the pain of a sore throat and ensure that your body is getting enough liquids to function properly. Stay away from carbonated or sugary beverages and stick with natural, clear liquids. 


If your sore throat persists and you exhibit any of the symptoms below, you should take an at-home rapid strep test to determine if strep throat is a cause for concern. Common strep throat symptoms include:


  • Fever
  • Swollen lymph nodes
  • Red or swollen tonsils
  • White patches or pus on the tonsils
  • Tiny red spots on the roof of the mouth
  • Headache
  • Rash
  • Nausea or vomiting
  • Body aches


Next time you start to feel the itchy, scratchy, painful sore throat, remember that your relief may be a kitchen cupboard away.