The most effective natural treatments for a sore throat

A sore throat can be annoying and inconvenient. The following home remedies can effectively give relief to that uncomfortable and itchy feeling in your throat.

Some of these treatments can also strengthen your immune system, which means your body can easily fight infections and heal itself faster. (h/t to

Apple cider vinegar (ACV)

Raw ACV is a natural remedy for acne and diabetes. But did you know that it can also help soothe a sore throat? ACV is a potent cure because it has antibacterial properties, healthy probiotics, and hydrating electrolytes.

However, ACV is very acidic and it can burn your throat when taken directly. To relieve a sore throat, dilute ACV in warm water. This remedy can also help dispel mucus.

Drink herbal tea

Medicinal herbs can help boost your immune system, and warming herbs like cayenne, cinnamon, clove, and ginger have potent anti-inflammatory and anti-bacterial properties. Combine some of these herbs to make a soothing herbal tea.

Follow an antiviral diet

If your sore throat is caused by a virus, avoid foods full of sugar, such as desserts and even certain fruits. Sugar is the main food source of bacteria and viruses.

When following an antiviral diet, you also need to avoid other common allergens like corn, eggs, gluten, nuts, seeds, and soy products. While you’re recovering from a sore throat, consume bone broth, fermented foods, and vegetable-based soups.

Make a gelatinous, soothing tea

Some foods and herbs, like chia seeds, flaxseed, licorice root, or marshmallow root, have a mucilaginous effect when soaked in water. This means fiber swells up and turns gelatinous.

Use some or all of these foods to brew a gelatinous tea. Add at least two tablespoons of seeds to a cup of boiling water. Before the tea becomes too thick, add some lemon and honey to taste.

Licorice root has anti-inflammatory and antiviral properties, which can hasten healing if you have a sore throat. (Related: Home Remedies: Use Honey For 11 Common Ailments.)


Sometimes, a sore throat can be caused by bacteria. Instead of taking antibiotics, which may have negative side effects, consume healthy probiotics. However, dairy and dairy kefir may produce more mucus, which can aggravate a sore throat.

Drink coconut kefir instead so you can stay hydrated. This healthy drink also contains a lot of “good” bacteria. Alternatively, you can drink kombucha, eat fermented veggies, or take probiotic pills.


The best remedy for any kind of illness is rest and plenty of sleep. Some studies have confirmed that sleep allows the body to go in homeostasis, or “self-repair.”

Resting whenever you’re feeling unwell is the best way to let your body recover so it can fight off bacteria and viruses.

Salt water gargle

A sore throat causes discomfort because of the inflamed mucous membranes in your throat. Gargle with salt water to reduce the painful inflammation. Saltwater can draw out excess fluid in an inflamed throat, and it can remove mucus where allergens, bacteria, or fungi could be forming in your throat.

Add half a teaspoon of high-quality, unrefined sea salt to eight ounces of warm water in a glass. Mix well and when the salt dissolves, gargle the solution. You can also add one teaspoon of birch xylitol to give the salt water gargle a boost. Categorized as a sugar alcohol, birch xylitol can help eliminate bacterial biofilm, a mucus film where bacteria thrive.

The next time you have a sore throat, or even if you just want to give your immune system a natural boost, try some of these soothing natural cures.

You can read more articles about natural remedies for sore throat at

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