12 Easy Ways to Soothe a Sore Throat Quickly, According to Doctors
You might be surprised by the treatments sitting right in your kitchen cabinet.
Medically reviewed by Eric M. Ascher, D.O.
Everyone's familiar with that scratchy, itchy, painful-to-swallow feeling of a sore throat. Some episodes of pharyngitis (the more technical term for the miserable condition) come with colds or the flu, while others stand alone to create your misery. You probably have more than a few tricks up your sleeve for dealing with a tight, scratchy throat (Mom's chicken noodle soup, anyone?), but at what point should you reach for medicine—OTC or otherwise?
Consult your doctor if your sore throat lasts for more than a week, says Jonathan M. Lee, MD, an assistant professor of otorhinolaryngology (the study of diseases of the ear, nose, and throat) in the Perelman School of Medicine at the University of Pennsylvania. Red flags that could indicate something more concerning include "difficulty breathing or swallowing, drooling, trouble opening the mouth, facial swelling, stiff neck, [high] fever, persistent lumps in the neck, and prolonged hoarseness," says Dr. Lee.
Whether you're suffering through a cold or fighting seasonal allergies, there are a few time-tested natural remedies that you can try before running for the nearest clinic. Our panel of doctors says that these tricks and tips may have you feeling better in no time. The best part? You probably already have most of them in your kitchen, saving you a trip to the drugstore. Even better, some home remedies give you good reason to revisit childhood joys. (Popsicles? Yes, please!)
Honey
Recent research shows that honey can be effective at relieving sore throats. Not only does it give the throat a protective coating, but it also has anti-microbial, anti-inflammatory and antioxidant properties. "Honey contains a compound that is converted into hydrogen peroxide in addition to other antimicrobial compounds," says Caroline Roberts, M.D., associate professor of family medicine at the University of North Carolina School of Medicine in Chapel Hill. "However, children less than a year old should not be given any honey because of an increased risk of botulism."
Frozen Foods
"This is your excuse to have ice cream," says Joseph Ladapo, M.D., Ph.D, professor of medicine at the University of Florida in Gainesville and State Surgeon General of Florida. "Anything that’s frozen—ice itself, frozen ice pops, frozen yogurt—numbs the tissue and nerves and reduces pain." Plus, who wouldn’t feel a little better after indulging in a treat?
Teas
"Warm drinks can be soothing for the throat," says Dana Neutze, M.D., Ph.D., associate professor of medicine at UNC School of Medicine in Chapel Hill. "There is a small amount of evidence that herbal teas, including marshmallow root, licorice root, and elm inner bark help with pain, but the reason is not known."
Saltwater Gargle
There’s a reason your mom or grandma probably told you that gargling with saltwater solves everything. "A saltwater gargle helps with swelling and keeping the mouth clean,” says Monika Jindal, M.D., clinical and associate professor of family and community medicine at the University of Iowa’s Carver College of Medicine in Iowa City. "Most recipes suggest ¼ to ½ teaspoon of salt per cup of warm water." It’s totally safe (and easy on the wallet) to try several times a day while you’re in pain.
Chicken Soup
"Chicken soup is the most commonly prescribed home remedy for sore throat and cold symptoms, and there is actually data to show it works by inhibiting neutrophil migration, the components inside your body which cause inflammation in your throat," says Dr. Roberts. "However, she notes, the research hasn’t been performed on humans, and the homemade recipe used in the study worked better than store-bought kinds.
Warm Broth
If your appetite has all but vanished during your cold, a sore throat doesn't make it easier to force down a meal. A good alternative to an empty stomach is sipping on warm soup stock of any kind, says Prianka Chawla, MD, primary care physician at Tufts Medical Center in Boston. Store-bought varieties can be used in a pinch, and just like a warm cup of tea, they'll help soothe a dry throat while also giving you a bit of nourishment between meals, says Dr. Chawla. Try to source low-sodium varieties if possible.
Potato Poultice
Don’t knock this until you try it. "Cook potatoes and mash them, carefully wrap them in a cloth while they’re hot, then cover with a second cloth," advises Andreas Michalsen, M.D., Ph.D, author of The Nature Cure. "Apply to your neck and leave for a few hours." It works like a heating pad, stimulating circulation to the area.
Garlic
"This is my personal remedy of choice, though it’s not a popular one," says Dr. Neutze. "There is not much hard evidence beyond one small study, but it is thought that the allicin in garlic has antimicrobial properties."
Apple Cider Vinegar
There isn't any definitive research on exactly how apple cider vinegar manages to combat sore throats, says David B. Feller, M.D., clinical associate professor of community health and family medicine at the University of Florida's College of Medicine in Gainesville. However, diluting this potent pantry staple in water and gargling may reduce swelling and general throat pain, he says, noting anecdotal improvements in patients. Keep it to one tablespoon or less (it’s highly acidic), and mix it into a cup of warm water.
Supplements
You should chat with your doc before taking any supplements, but there’s research supporting the use of zinc or elderberry to reduce sore throat symptoms, says Dr. Roberts. "Another natural remedy which has data showing good benefit in treating sore throat, especially in children less than 6 years old, is Pelargonium sidoides root extract," she says. "This is also called South African geranium, and it has been found to reduce both the severity and duration of a sore throat in kids."
Vicks VapoRub
We don’t typically think of mainstream products as "natural," but the beauty of Vicks VapoRub—which happens to be a Good Housekeeping Seal star—is that it works topically. When rubbed onto the chest, neck, or back, the traditional camphor, menthol, and eucalyptus ointment can temporarily relieve discomfort and help you breathe more easily. Plus, it can be used on kids as young as two, so it’s one less medication for them to take by mouth.
Humidifier
While anecdotal evidence abounds, there isn’t a whole lot of hard evidence to show that a humidifier can actually relieve a sore throat. However, it probably won’t hurt to try. The thinking is that dry air can exacerbate throat irritation, but a humidifier adds moisture to the air, making you feel more comfortable. Our Good Housekeeping Institute likes the Honeywell Cool Mist Humidifier for its quick results and easy cleaning.
Eric M. Ascher, D.O. is a board-certified family medicine physician. He completed medical school at the New York College of Osteopathic Medicine, his family medicine residency and fellowship at Northwell Health, and has been working for Northwell Health since. Dr. Ascher practices in New York City and focuses on preventative medicine and healthy lifestyles. He has been recognized annually on The Super Doctor’s List posted in the New York Times and has been recognized by Northwell Health as a Rising Star and Physician of the Year. He hosts a series on YouTube in collaboration with Northwell Health called “Hack Your Health,” where viewers are taught why household items may relieve their ailments. Dr. Ascher is an assistant professor of the Zucker Hillside School of Medicine at Hoftsra Northwell, has been a pioneer for telehealth throughout his career, has been a media expert, and is heavily involved in practice and technology optimization. He appreciates building relationships with his patients and their families to encourage long, happy, and healthy lives.
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