How to Get Rid of a Sore Throat: 14 Effective Home Remedies, Proven by Studies

There are many ways on how to get rid of a sore throat with over-the-counter drugs. However, why rely on medicine when you could get relief from home remedies that work just as well? Sore throat occurs when your body fights off bacteria and viruses. Here are 14 effective home remedies that are backed by studies. 

Apple cider vinegar (ACV)

Add one tablespoon of ACV to one cup of warm water, then drink the mixture. Add a tablespoon of honey if needed. The ACV has acetic acid that is an antibacterial. 


Cinnamon almond milk may especially soothe your throat. To make the drink, mix a half-teaspoon of ground cinnamon and an eighth teaspoon of baking soda in a saucepan. Pour in the almond milk, then heat the mixture just until before it simmers. Remove from the heat, then add sweetener to taste. 

See also: How to Get Rid of Headaches Instantly and Naturally

Coconut oil

Add coconut oil to hot tea or cocoa, soup, or directly into mouth to help lubricate your throat's mucous membranes. Studies reveal that it could help fight infection and inflammation


Fresh garlic contains an antibacterial effect that could help fight off infections. Eat it raw or add it to your meals to get its effects. 

how to get rid of a sore throat, effective home remedies, proven by studies
(Photo: unsplash/Lisa Hobbs)

Ginger root tea

Studies show that ginger extract could kill viruses and bacteria that cause respiratory illnesses. To make the tea, submerge grated and peeled ginger root into boiled water. Steep for ten minutes, then you may add honey or lemon juice before drinking. 

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Herbal lozenges

A famous herb used for lozenges is the slippery elm. It coats and soothes the throat with its mucilages. 


Use raw honey or manuka honey because they fight off microbes and inflammations. Be careful with children, as kids below one year old should not take honey. 

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Sage and Echinacea

Because of its anti-inflammatory effect, sage can also relieve throat pain. Echinacea could fight bacteria and reduces inflammation, so it works well with sage in relieving sore throat. Mix one teaspoon each of ground sage and ground echinacea in a hot half-cup of water then steep for 30 minutes. Spray the mixture into your throat every two hours or as needed. 

Lemon water

Drinking lemon with warm water helps you to produce more saliva that keeps your mucous membranes moist. Drink this together with a little honey to maximize the effects. 

Licorice root

Steep ground licorice root in hot water for five minutes, then strain before drinking the tea. The plant works like aspirin to reduce sore throat

how to get rid of a sore throat, effective home remedies, proven by studies
(Photo: unsplash/Joanna Kosinska)

Marshmallow root

Researchers used lozenges with marshmallow root extract and found that it is effective and nontoxic at soothing a sore throat and dry cough. The root contains mucilage that coats and lubricates your throat, thereby produces a soothing effect. 

Submerge an ounce of marshmallow root tied up in a cheesecloth bundle into a jar filled with cold water. Infuse overnight or at least eight hours before drinking for relief. 


Drinking tea, water, herbal infusions, or other beverages could help hydrate your mucous membranes. 

Chamomile tea

Apart from promoting restful sleep, chamomile tea helps reduce pain and fight infection

Peppermint tea

Add fresh peppermint leaves into boiling water, then steep for three to five minutes before drinking. The mint may slightly numb your throat to provide relief. 

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