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5 Natural Home Remedies for a Sore Throat

Sage tea can be a helpful natural remedy for sore throats.

Soothe Sore Throats with Salt, Lemon, Sage, Apple Cider Vinegar, and Ginger

Written By: Catherine Boeckmann Executive Digital Editor and Master Gardener

A sore throat can make even simple things (like talking and drinking) uncomfortable. Whether it’s caused by a cold, dry air, or irritation, finding fast, natural relief is a top priority. Fortunately, several home remedies for sore throat relief use simple pantry ingredients to soothe inflammation, ease pain, and support your body’s healing process. Here are five easy, natural remedies to help you feel better—starting today.

What Causes a Sore Throat?

A sore throat is caused by your body’s immune response to viral or bacterial infections. Sore throats can be pretty uncomfortable, especially when you try to swallow. The mucous membranes in your throat are inflamed and swollen.

Of course, the most important thing you can do is drink fluids and stay well-hydrated! Keep your throat’s mucous membranes moist so they can heal.

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Try drinking or at least sipping water every hour. If it’s uncomfortable, try drinking warm herbal tea from plants like echinacea, peppermint, or chamomile. Sucking on an herbal throat lozenge also produces saliva and soothes the throat.

5 Natural Home Remedies for Sore Throat Relief

Here are some natural sore throat remedies to provide relief using simple ingredients from your pantry. 

1. Gargle With Salt Water

Of course, one common way to ease the discomfort of a sore throat is gargling with salt water. The salt helps reduce swelling.

  • Combine 1 cup of warm water with one teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.

2. Gargle With Sage Tea

Sage is an excellent cooking herb but has anti-inflammatory and antibacterial properties to help soothe a sore throat.

  • Mix one teaspoon of the herb in 1 cup of boiling water for 10 minutes, then strain and gargle.

Learn how to grow sage.

3. Lemon Water and Honey

Not only does lemon contain vitamin C and antioxidants, but it also increases the saliva you produce to keep your mucous membranes moist and soothe your sore throat.

Take one tablespoon of concentrated lemon juice mixed with a cup of warm water for a particularly scratchy throat, followed immediately by a tablespoon of honey just before bed. This will usually soothe your throat until morning.

Find more household uses for lemons.

Tea with lemon and honey.
Tea with lemon and honey. 
Credit: Syda/Shutterstock

4. Apple Cider Vinegar With Honey

Apple cider vinegar has been used in folk medicine remedies for centuries. It contains acetic acid, which has antibacterial properties. 

  • To help relieve throat pain, mix one tablespoon of cider vinegar and one tablespoon of honey or sweetener in a cup of warm water.

Note: Honey shouldn’t be given to children under the age of one.

See how to make another apple cider vinegar tonic.

5. Ginger Tea for Inflammation

Ginger has been shown to relieve inflammation, which should help to soothe a sore throat. Some studies show ginger has antibacterial powers.

You can purchase ginger tea or make your tea with fresh ginger.

  • Boil 4 cups of water in a saucepan. Turn off the heat, add one tablespoon of grated ginger root, and cover for 10 minutes. Stir in 1 tablespoon of honey (or sweetener) and a squeeze of lemon juice. Drink warm or cool. Reheat if desired.
Tea with ginger, lemon, and honey. And cold medicine.
Tea with ginger, lemon, and honey. And cold medicine. 
Photo credit: Fogey/Shutterstock

Reader-Favorite Sore Throat Remedies

Here are a couple of age-old recipes that readers swear by!

  • Horseradish Cocktail: “Make a syrup of 1 tablespoon of horseradish, 1 teaspoon of honey, and 1 teaspoon of lemon juice. Mix in a glass of warm water and drink slowly.”
  • Cider Vinegar With Pepper: “Put a capful of apple cider vinegar, three shakes of cayenne pepper, and black pepper into a cup of warm, salted water. Gargle as many times as needed. This remedy is said to change the pH balance in your throat.”

Of course, medications, including NSAIDs (non-steroidal anti-inflammatory drugs) and throat sprays, can soothe a sore throat. But we hope these home remedies are enough to help with the pain of your sore throat and relieve your discomfort!

Note: Be sure to see a doctor if your sore throat lasts over a few days, as you could have strep throat or another infection.

Frequently Asked Questions

What is the fastest natural way to relieve a sore throat?

Staying hydrated, gargling with salt water, and drinking warm teas with honey can provide quick relief.

Does honey really help a sore throat?

Yes. Honey coats the throat, reduces irritation, and has mild antibacterial properties. Read more about the health benefits of honey.

Can apple cider vinegar cure a sore throat?

It won’t cure infections, but its acidity may help reduce bacteria and soothe discomfort.

How long should a sore throat last?

Most sore throats improve within 3–5 days. If symptoms persist or worsen, see a doctor.

A sore throat is never fun, but these natural sore throat remedies can help ease discomfort and support healing without harsh ingredients. Remember to stay hydrated, rest, and listen to your body as it recovers. 

Find more advice on relieving coughs and natural remedies for colds.

Have a go-to remedy that works wonders for you? Share your favorite sore throat cure in the comments below—your tip might help someone else feel better faster!

Natural Remedies
About The Author
Catherine Boeckmann

Catherine Boeckmann

Executive Digital Editor and Master Gardener

Catherine Boeckmann is the Executive Digital Editor of Almanac.com, the website companion of The Old Farmer's Almanac. She covers gardening, plants, pest control, soil composition, seasonal and moon c...
Read More from Catherine Boeckmann

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Comments

<span>Lily</span> Mon, 01/05/2026 - 12:22
Growing up on an organic farm in the 60s/70s, our go to for sore throats was a Native American remedy... white pine tea. White pine needles are very high in vitamin C. Just steep a handful plucked fresh from the reachable lower branches of a White Pine tree and steep in a cup of boiling water... add honey if you like... the very first sip will instantly soothe your throat!
<span>Toby Padgett</span> Thu, 02/27/2025 - 18:45
Any healthcare professional will tell you that sugar feeds on bacteria. Please do not use honey, agave nectar, table sugar, brown sugar, or anything containing sugar when you have a sore throat that is bacterial in origin. All you will be doing is feeding the bacteria that is causing the sore throat.
<span>Lavender</span> Thu, 01/12/2023 - 11:55
Here is how I approach sore throat: 1. Identify the cause- virus, infection, bacteria? The underlying issue must be addressed. With most cold/flu issues I make a simple soup- boil onions, celery, garlic, carrots, green cabbage and veggie broth, Italian seasoning, and pepper. Early on in the sickness I boil fresh chunks of turmeric and ginger in there as well. Drink lots of herbal tea with ingredients like licorice root for throat soothing, chamomile to get extra rest which helps heal, and fennel is great too because it helps strengthen digestion which is great for the immune system. I also like manuka honey drops as well as honey and lemon in tea. I also take spirulina capsules for the incredible amounts of essential vitamins and minerals and/or 1 tbsp of sea moss if you can for the same reasons. I take elderberry as well in a syrup, capsule, or tea form. Finally I take oil of oregeno for fighting infection in capsule form bur tinctures are great too. I also take zinc, vitamin c, and vitamin D. I like to eat my favorite gluten free vegan bagels as well with finely chopped fresh garlic, hummus, and honey as well. 2. Once the underlying issue starts to clear up, I noticed at times the sore throat may linger. At this point its not so much fighting it but clearing the throat of buildup. For example, I may notice a few white bumps on my throat or tonsils. If I can, I try to take a cuetip and run it under very cold water and physically swab the white spots. This is one of the most effective methods at the very end if there is just a few spots, physically disrupting whatever is trying to live there is usually the most effective method for me. Just be careful, be gentle and meditative when swabbing a spot on your throat to avoid too much activation of the gag reflex and after each swab dispose of the cutip and get a fresh cutip before swabbing again. 3. Finally I gargle a number if things as mentioned above. I start by brushing my teeth to get a fresh mouth then gargle warm salt water. I clear out the salt with cold water and begin the next gargle. I then dissolve ginger powder in warm water and gargle that. I sip a few sips of the warm ginger water to get it into my gut as well. Rinse with cold water gargle. I then rinse with cayenne pepper gargle, take a few sips, rinse. Next I gargle with warm lemon water, take a few sips, rinse. Finally put turmeric powder in warm water, gargle, sip, rinse. The last thing I do is then seal it off with gargling and drinking cery cold ice water. Remember body chemistry is complex and not just black and white. Inflammation or warmth in the throat us not the same as a muscle injury. A sore throat with no underlying illness like a virus or infection is not the same as a sore throat from singing or talking too much. Inflammation is necessary when healing and warm liquids with salt or herbs or spices allows the medicine to get into the blood and opens up the throat tissue to be able to absorb the medicines. After taking a number of warm healing approaches, the final stage of cold reduces the inflammation and soothes, but its after the warm healing session. Not to mention the cold icy water is mot necessarily needed when healing from a cold/flu/infection and will not solve the underlying issue, it can just be soothing.
<span>Je</span> Tue, 11/30/2021 - 11:15
1. If sinus drainage causes my sore throat, I mix 1/4 tsp of salt in 2 oz of boiled water. I ad minister with a dropper by nose. 2. I make keep grated ginger by the tsp frozen for various uses. I make a tea of ginger, lemon and raw honey.
<span>William Dudas</span> Sat, 11/27/2021 - 14:41
BEST REMEDY FOR SORE THROAT I HAVE FOUND IS GARLIC, TAKE GARLIC PILL OR CHEW ON A CLOVE OF GARLIC & THE NEXT DAY THE SORE THROAT IS GONE. TRY IT & YOU WILL SEE
<span>Bill Thatcher</span> Sun, 01/10/2021 - 20:29
You NEVER, EVER use warm/hot liquids when trying to get rid of the swelling associated with a sore throat!!!! ALWAYS use ice, which will reduce the swelling!!!! I learned this from my voice teacher, years ago, and it works for me, specifically cracked ice, every 20 minutes!!! When a football player is injured, you don't see anyone applying heat to their swollen joint, ice is applied!!!! Check it out, I know what I'm espousing!!!
<span>Cheryel Lemley-Mcroy</span> Mon, 12/07/2020 - 11:00
The capsaicin in sports rubs is what relieves pain. It's the same capsaicin that's in red pepper or jalapenos. Put half a cup of cider vinegar, half a cup of honey, and one pickled, seeded jalapeno in a blender, and liquify. Or stir the equivalent of red pepper into the honey/vinegar. Trickle it down your throat. I learned this from a pharmacist.
<span>Bill Thatcher</span> Fri, 11/13/2020 - 12:59
My voice teacher had me swallow cracked ice, every 20 minutes, for one hour, which reduces the swelling. I had a violent sore throat one Sunday morning when I was scheduled to sing a solo at church. With the cracked ice method, I had my voice in shape and sang my solo within 30 minutes!!! Also, she told me NEVER to use any hot beverages to treat a sore throat, ONLY very cold drinks, and of course the cracked ice method. Blanche knew of what she spoke, and I am the beneficiary, who is still singing at 83!!!!! Also never cover your throat/neck, because heat exacerbates the swelling. Athletes never use heat for an injury, only ice to reduce swelling.
<span>Sandra Mcclure</span> Thu, 11/14/2019 - 10:10
1/8-1/4 tsp Cream of Tartar in warm water. Immediate success!
<span>Josh Williams</span> Fri, 06/09/2017 - 06:56
Over the years we all get sore throat, some more painfully than others. I have found the best cure for sore throat skipping all that jazz about eating and drinking all kinds of stuff. Only certain people can tolerate my method, an absolute fix for sore throat for all time. @ night while sleeping take any blanket or sheet heavy or light and sleep with your head covered. Room temperature is the worst for sore throat due to air conditioning and different home heating elements. Breathing the warm air under the bed linen warms up your throat rather breathing in room temperatures. Breathing in the warm air under the linen also collects your own natural bodily moisture straight to the back of your the tender dried out throat. Lets say the situation even came up there is not bed linen or would like a different approach. Even an extra large hoodie or shirt (W/IT ON and closed off like a bag) works directly why because now you are taking the air off your chest. And as i said, only certain people can try this why?? Because people have a fear of suffication, trust me that will subside. My trick will take the sting off your sore throat in less than 15 minutes. The longer the better and I GUARANTEE YOU WILL ABSOLUTELY FORGET YOU EVEN HAD SORE THROAT THE MORNING AFTER!!!!