Sore throats can make everything—from talking to swallowing—feel like a chore. Whether it’s caused by a cold, dry air, or too much talking, the discomfort can be real.
But, you don’t always need to rush for over-the-counter meds. There are natural, science-backed remedies that can help soothe your throat, reduce inflammation, and get you feeling better faster.
Here are 10 natural cures for sore throat that are simple, safe, and easy to try at home. Let’s count them down!
10. Honey
Let’s start with a classic—honey. It’s been used for centuries to treat sore throats, and science now backs it up.
Honey has antibacterial, anti-inflammatory, and soothing properties. It coats the throat, reducing irritation and calming coughs. In fact, a study published in the journal Archives of Pediatric and Adolescent Medicine found that honey was more effective than cough syrup at relieving nighttime coughs in children.
To use honey for a sore throat, mix one to two teaspoons of raw honey into a cup of warm water, lemon water, or herbal tea. Sip it slowly to let it coat your throat and ease the discomfort.
9. Salt Water Gargle
Next on our list at number 9 is the salt water gargle. It might not be the tastiest remedy, but it’s definitely one of the most tried-and-true ways to ease a sore throat—and chances are, your grandmother swore by it.
Gargling with warm salt water works in a few different ways. First, the salt acts as a natural antiseptic, helping to kill bacteria in the mouth and throat. It also creates a hypertonic environment, meaning it draws out excess fluids from inflamed tissues. This helps reduce swelling, ease discomfort, and make it easier to swallow.
On top of that, the warm water helps loosen thick mucus and soothe the throat lining, especially if your soreness is due to post-nasal drip or a cold.
To try this simple remedy at home, just dissolve half a teaspoon of salt in a cup of warm—not hot—water. Gargle the solution in your mouth for about 30 seconds, then spit it out. It’s best to do this two to three times a day, especially in the morning and evening when symptoms tend to be worse.
Just remember—this remedy isn’t a cure for an infection, but it’s a great supportive treatment to help your body heal faster and keep your throat more comfortable in the meantime.
8. Ginger Tea
Coming in at number 8 is ginger tea, a powerful natural remedy that does more than just warm you up on a chilly day. Ginger has been used in traditional medicine for centuries—and modern science now backs up its effectiveness, especially when it comes to soothing sore throats.
Ginger is loaded with anti-inflammatory compounds, particularly one called gingerol. This compound helps reduce swelling and irritation in the throat, making it easier and less painful to swallow. But that’s not all—ginger also has antibacterial and antiviral properties, which means it can help your body fight off the underlying causes of your sore throat, whether it’s a cold, the flu, or another infection.
And here’s a bonus: Ginger boosts circulation, helping bring more oxygen and nutrients to the affected area. That increased blood flow can help your throat heal faster.
To make ginger tea at home, slice up a few pieces of fresh ginger root and simmer them in hot water for ten to fifteen minutes. Strain the tea, and if you like, stir in a bit of honey or lemon. Honey adds soothing, antibacterial benefits, while lemon provides vitamin C and enhances the flavor.
Sip the tea slowly while it’s warm to get the full soothing effect. You can drink it two or three times a day, especially when your throat feels most irritated.
7. Chamomile Tea
Next on our list at number 7 is chamomile tea—a gentle and comforting remedy that’s often associated with sleep, but it offers far more than just relaxation.
Chamomile has natural anti-inflammatory and antioxidant properties that can help reduce swelling in the throat, ease irritation, and promote healing. It’s especially helpful when your sore throat is accompanied by tension, stress, or difficulty sleeping, which can make symptoms feel worse.
What’s more, chamomile can support the immune system, helping your body fight off the virus or infection that may be causing your sore throat in the first place. Some studies have even shown that inhaling chamomile steam can help with respiratory symptoms, including nasal congestion and throat irritation.
To try it, simply brew a cup of chamomile tea using either a tea bag or dried chamomile flowers. Let it steep for several minutes, then drink it slowly while it’s still warm. You can enjoy it two or three times a day, or even before bed to help you relax and recover.
For extra benefit, lean over the cup and inhale the gentle steam before drinking—it can help open up your airways and calm inflammation in your throat and sinuses.
6. Licorice Root Tea
Coming in at number 6 is licorice root tea.
Licorice root has long been used in traditional medicine to soothe mucous membranes and reduce throat irritation. It’s also known for its antiviral properties. In fact, one study published in Anesthesia & Analgesia showed that patients who gargled with licorice root before surgery were less likely to develop sore throats afterward.
To make it, steep dried licorice root in hot water for about five to ten minutes. Drink the tea while it’s warm, but keep in mind that licorice root is not recommended for people with high blood pressure or during pregnancy.
5. Apple Cider Vinegar
Coming in at number 5 is apple cider vinegar, a popular home remedy with some solid science behind it.
Apple cider vinegar is known for its ability to break down mucus, kill bacteria, and balance the body’s pH. Its natural acidity creates an environment where many viruses and bacteria struggle to survive, making it a great option when your throat feels raw or congested.
To try this remedy, mix one tablespoon of raw, unfiltered apple cider vinegar with a glass of warm water. If the taste is too strong, you can add a little honey and lemon for added flavor and soothing benefits. Sip it slowly, or use it as a gentle gargle once or twice a day.
4. Warm Water
Next on our list at number four is warm water.
This one may sound too simple, but warm water is one of the most effective ways to soothe a sore throat. Staying hydrated helps thin out mucus and keeps your throat moist, which is essential for healing. Warm water also relaxes the muscles in the throat and can ease discomfort, especially when swallowing.
To use this remedy, simply sip warm water slowly throughout the day. It’s especially helpful in the morning or before bed when your throat tends to feel driest.
3. Thyme Tea
Coming in at number 3 is thyme tea—an underrated herbal remedy that’s surprisingly powerful when it comes to clearing out a sore throat.
Thyme isn’t just great in soups and stews—it’s been used for centuries to support respiratory health. It contains compounds like thymol and carvacrol, which have antibacterial, antiviral, and anti-inflammatory properties. These help relax the muscles in the throat and chest, loosen mucus, and make it easier to expel phlegm, especially during a cold or cough.
To make thyme tea, steep about one teaspoon of dried thyme leaves in a cup of hot water for ten minutes, then strain and sip while warm. If the flavor feels a little too strong, try adding a spoonful of honey or a splash of lemon to make it more soothing and flavorful.
Drinking thyme tea two to three times a day can give your throat the support it needs while also helping you breathe easier.
2. Apple Juice with Ginger and Honey
Next at number 2 is a warm apple juice drink with ginger and honey—a gentle and comforting remedy that’s perfect when your throat feels raw or irritated.
This soothing combination is both healing and hydrating. Apple juice brings natural antioxidants that support the immune system, ginger helps reduce inflammation, and honey coats the throat, easing pain and calming coughs. Together, they make a warm drink that’s easy to sip and gentle enough even when swallowing feels uncomfortable.
To prepare it, simply warm up a small cup of apple juice, add a little freshly grated ginger, and stir in a teaspoon of raw honey. Let the flavors blend for a few minutes, then drink it slowly while it’s still warm.
It’s especially helpful before bedtime or during the day when your throat needs some soothing without anything too harsh.
1. Fresh Pineapple Juice
Taking the number one spot is fresh pineapple juice—a tropical favorite that’s not only delicious but also incredibly effective for soothing a sore throat.
Pineapple contains bromelain, a natural enzyme known for its strong anti-inflammatory and mucus-breaking properties. Bromelain works by thinning out mucus, helping it clear more easily from your throat and sinuses. It also helps reduce swelling and irritation in the airways, making it easier to breathe and swallow. What many people don’t know is that bromelain can also act as a natural cough suppressant, helping to quiet that tickle that keeps you up at night.
In fact, some studies have shown that bromelain may be just as effective as some over-the-counter cough syrups, especially when combined with other natural ingredients.
To get the full benefits, make sure you’re drinking freshly pressed pineapple juice—not canned or sweetened versions, which often contain added sugar and fewer nutrients. Sip it cold or at room temperature, and drink slowly to coat the throat and ease the irritation. You can even mix it with a little warm water or ginger for an extra healing boost.
And there you have it—10 natural remedies for sore throat.
Whether you’re battling a cold, overused your voice, or just woke up with a scratchy throat, these natural options can bring you relief without relying on heavy medications.
Stay well, and we’ll see you in the next one!