Let’s be real—a sore throat can ruin your day quicker than a snooze button failure. Whether dry, raw, burning, or just plain annoying, getting quick relief is all you care about. The best part? You don’t need to depend on cough drops or pharmacy visits every time your throat gets cranky. There are many home remedies—some traditional, some surprising—that can soothe you and speed recovery. Here are 10 of the most effective ways to soothe a sore throat, from basics to the real game-changers.
10. Take a Break
Sometimes the best cure is to do… nothing. Rest is your body’s way of striking back. Sleep deprivation suppresses your immune system and increases inflammation, says the CDC. So if your throat’s on the fritz, permit yourself to take it easy. Wrap yourself up in a blanket, cancel your activities, and let your immune system work its magic.
9. Breathe in Some Steam
Dry air will make a sore throat hurt more. Water, however, calms irritation and loosens congestion. A hot shower or a bowl of hot water can be a godsend, and a humidifier in your bedroom at night can ensure a comfortable night’s sleep. Be sure to keep it clean, though—bacteria thrive in grimy humidifiers.
8. Warm Broths and Soups
There’s a reason chicken soup has stuck around for generations. Warm, soothing, and hydrating, broth-based soups are a gentle way to nourish your body and comfort your throat. Plus, they’re packed with nutrients and can help open up nasal passages if you’re feeling stuffy.
7. A Dash of Heat
Adding a little spice to your sore throat relief might sound like a terrible idea, but cayenne pepper contains capsaicin, which helps dull pain. Mixing a pinch with warm water and honey can create a numbing effect. Just be careful—less is more, and if you’ve got any mouth sores, this isn’t the remedy for you.
6. Garlic Power
Raw garlic contains natural antimicrobial properties due to a chemical called allicin. It can be used to ward off infections, and some use chewing on a clove to soothe sore throats (after brushing teeth, naturally). If this is too extreme, mixing fresh garlic into meals or teas is a milder way.
5. Slippery Elm
This tree bark remedy is an ancient one. When dissolved in hot water, powdered slippery elm becomes a thick beverage that coats and comforts the throat. It is also available in lozenges. One warning: it can conflict with the way your body processes certain medications, so wait a little if you’ve taken any pills.
4. Licorice Root
Licorice root is more than just a tea-time treat—it has antibacterial and anti-inflammatory properties. Used in teas, lozenges, or even as a gargle, it’s been shown to help with sore throats, including those caused by strep. That said, it’s not safe for everyone, especially if you’re pregnant or nursing.
3. Marshmallow Root
No, not the sweet kind in your hot chocolate. Marshmallow root is an old-fashioned herbal remedy with mucilage—a gooey substance that coats and soothes irritated tissue. It’s available in teas, tinctures, and capsules. Studies indicate that it can reduce pain from throat and respiratory irritation.
2. Fenugreek
This herb is kind of a multitasker—it can soothe sore throats, combat bacteria, and combat inflammation. Fenugreek tea is one of the most popular go-tos for soothing throats. Just be aware that it’s not safe for pregnant individuals, children, or those on specific medications, as it can get in the way of how your body absorbs some medications.
1. Go-To Comforts: Honey, Saltwater Gargle, Baking Soda, Herbal Teas, and Cold Treats
These are the big guns for a reason—something works. Honey is an anti-inflammatory by nature and acts to quiet coughs. Salt water rinses (simply warm water with salt) can reduce swelling and kill germs. Baking soda added provides an extra kick to the combination. Herbal teas such as peppermint or chamomile are calming and easy on your system. And for those who like it cold, ice cream or popsicles can deaden the pain and make it easier to swallow. Just don’t offer honey to children under one year of age because honey can cause botulism.
Next time your throat feels like sandpaper, don’t panic. Reach for these time-tested remedies, experiment with what feels best, and give your body the care it needs. Your throat will thank you—and so will everyone you’re not coughing around.