That scratchy, painful sensation of a sore throat remedies search often leads straight to the pharmacy aisle. But what if the most effective solutions are already in your kitchen cupboard?
Sore throats affect millions of people annually, disrupting daily activities and causing significant discomfort. While over-the-counter medications certainly have their place, many doctors actually recommend trying natural approaches first. These remedies not only soothe inflammation but also address the underlying causes without unwanted side effects.
From the antibacterial properties of honey to the anti-inflammatory benefits of saltwater gargles, this article explores 13 doctor-approved natural remedies that genuinely work. Each solution has been vetted by medical professionals and backed by scientific research, giving you reliable options for relief.
Ready to soothe that painful throat with remedies you can trust? Let's explore these natural solutions that doctors themselves recommend in 2025.
Honey
Known since ancient times, honey stands out as one of the most effective natural sore throat remedies backed by modern science. This golden liquid offers multiple therapeutic benefits for throat discomfort.
Honey benefits
Honey contains powerful antimicrobial properties that help fight infection while its antioxidant and anti-inflammatory qualities reduce throat irritation and swelling. Furthermore, honey's thick consistency creates a protective coating that soothes irritated throat tissues.
Research indicates honey works similarly to diphenhydramine (a common ingredient in cough medications) in reducing throat irritation and breaking down mucus. Moreover, honey stimulates leukocytes to release cytokines, initiating tissue repair and boosting immune response to infection.
How to use honey
For adults and children over one year old, take one teaspoon of honey straight or mix half to one teaspoon in warm water or tea up to 4-5 times daily. Notably, nighttime use provides particular relief before bed.
Important warning: Never give honey to infants under one year old as it may contain Clostridium botulinum bacteria, which can be dangerous for babies.
Scientific support for honey
In a comprehensive review of 14 studies involving nearly 1,800 people, honey improved upper respiratory infection symptoms—especially cough frequency and severity—and sometimes shortened symptom duration by one to two days. Additionally, studies show honey performs as effectively as some conventional cough suppressants.
Saltwater Gargle
A simple yet effective remedy sitting in most kitchens, saltwater gargle stands as one of the oldest and most trusted sore throat remedies physicians continue to recommend today.
Saltwater gargle benefits
Gargling with saltwater helps draw out fluids from throat tissues, which effectively washes away viruses and bacteria. This hypertonic solution creates a salt barrier that prevents pathogens from re-entering tissues. Furthermore, saltwater reduces inflammation and eases pain by pulling water from swollen areas.
Saltwater gargling offers additional advantages beyond sore throat relief. It can help prevent gingivitis, periodontitis, and cavities and provides relief for conditions including allergies, sinus infections, mouth sores, and even COVID-19 symptoms.
How to use saltwater gargle
For an effective solution, mix ¼ to ½ teaspoon of salt in 8 ounces (1 cup) of warm water. The warmth helps dissolve the salt and increases blood flow to the throat, potentially speeding healing.
To gargle properly:
- Take a mouthful of solution and bring it to the back of your throat
- Tilt your head back and gargle for 10-15 seconds
- Spit out the solution (do not swallow)
- Repeat 2-4 times daily depending on symptom severity
Scientific support for saltwater gargle
According to research, gargling saltwater within 48 hours of developing an upper respiratory infection may reduce illness duration by up to two days. In another study, those who used saltwater gargles had significantly lower hospitalization rates compared to control groups.
Doctors consistently recommend this remedy because it effectively addresses both symptoms and underlying causes. Research confirms that saltwater solutions are as effective as some antimicrobial rinses for reducing inflammation and promoting healing.
Baking Soda Gargle
Beyond the common salt solution, baking soda offers an often-overlooked yet powerful option for sore throat relief. This household staple brings unique properties that make it particularly effective against throat discomfort.
Baking soda gargle benefits
Baking soda (sodium bicarbonate) works differently from other sore throat remedies thanks to its alkaline nature. It effectively neutralizes acids in the throat, providing relief from irritation. The antibacterial qualities help combat infections that may cause throat pain. Additionally, baking soda soothes inflamed tissues and breaks up mucus that contributes to discomfort.
Unlike some commercial mouthwashes, baking soda remains gentle on sensitive mouth tissues. Consequently, it's often recommended for people with mouth sores, throat pain, or those undergoing cancer treatments.
How to use baking soda gargle
For an effective gargle solution, mix:
- ¼ teaspoon baking soda
- ⅛ teaspoon salt (optional)
- 1 cup warm water
Gargle for 30 seconds to one minute, then spit out—never swallow the mixture. Rinse with plain water afterward. Repeat this process every three hours or 3-4 times daily for optimal results.
Scientific support for baking soda gargle
Research demonstrates that sodium bicarbonate significantly increases salivary pH above the threshold needed to prevent enamel demineralization. This pH increase helps create an environment where harmful bacteria struggle to thrive.
Studies show baking soda can alter the virulence of bacteria that cause oral infections. Furthermore, research confirms that baking soda mouth rinses effectively cleanse by dissolving mucus and loosening debris without direct antimicrobial effects. This makes it an excellent alternative to alcohol-based mouthwashes, particularly for long-term use.
Chamomile Tea
Among the most cherished herbal remedies worldwide, chamomile tea delivers remarkable relief for sore throats through its gentle yet effective healing properties. With approximately one million cups consumed daily, this ancient medicinal herb stands as a doctor-approved solution for throat discomfort.
Chamomile tea benefits
Chamomile contains several beneficial compounds—primarily apigenin and α-linolenic acid—that provide anti-inflammatory, antioxidant, antimicrobial, and pain-relieving effects. These properties effectively reduce throat swelling and redness while soothing irritated tissues. Beyond symptom relief, chamomile tea helps lubricate the throat, reducing hoarseness associated with soreness. Additionally, chamomile's antispasmodic action might decrease coughing fits that further aggravate throat pain.
How to use chamomile tea
For optimal results:
- Steep one chamomile tea bag or 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes
- Cover your cup during steeping to prevent beneficial volatile oils from escaping
- Enhance effectiveness by adding raw honey for antimicrobial benefits, fresh lemon for vitamin C, or a pinch of ginger for additional soothing properties
Alternatively, inhaling chamomile steam provides relief for congestion often accompanying sore throats. For direct application, prepare chamomile tea as usual, allow it to cool, then use as a gargle solution for 30-60 seconds.
Scientific support for chamomile tea
Research confirms chamomile's ability to boost the immune system and fight infections associated with colds. During a study involving fourteen volunteers who drank five cups daily for two consecutive weeks, researchers observed significantly increased urinary levels of hippurate and glycine—compounds associated with enhanced antibacterial activity. Studies indicate that inhaling steam with chamomile extract helps relieve common cold symptoms, though researchers note further investigation is needed.
Peppermint
Menthol-rich peppermint stands out among sore throat remedies for its distinctive cooling sensation that offers immediate comfort to irritated tissues. This versatile herb works through multiple mechanisms to address throat discomfort.
Peppermint benefits
Peppermint's main active ingredient, menthol, creates a cooling effect when applied topically or consumed. This sensation helps soothe inflamed throat tissues while thinning mucus. Peppermint contains powerful polyphenols that reduce inflammation and possesses antimicrobial properties comparable to some antibiotics. Remarkably, peppermint relaxes smooth muscles in the esophagus, potentially easing the pain of swallowing often associated with sore throats.
How to use peppermint
For sore throat relief, try these applications:
- Peppermint tea: Steep dried leaves in boiling water for 3-5 minutes
- Essential oil: Add a few drops to a diffuser or dilute and apply to chest
- Lozenges or candies: Particularly effective for those with difficulty swallowing
For maximum effectiveness, begin using peppermint at the first sign of symptoms to potentially shorten duration or reduce severity.
Scientific support for peppermint
Clinical research validates peppermint's effectiveness. In one study, 63% of patients with esophageal disorders reported symptom improvement after taking peppermint. Even more impressive, 83% of patients with spastic esophageal disorders experienced relief. Research confirms peppermint's ability to eliminate simultaneous esophageal contractions completely, making it valuable for throat discomfort involving muscle spasms.
Fenugreek
Treasured in traditional medicine systems for centuries, fenugreek offers unique benefits for throat ailments through its impressive mucilage content and multiple therapeutic properties. This clover-like herb native to India and North Africa provides effective relief for sore throats when properly prepared.
Fenugreek benefits
Fenugreek contains abundant mucilage that creates a soothing demulcent action, effectively coating and protecting irritated throat tissues. Its powerful combination of antifungal, antibacterial, and anti-inflammatory properties helps reduce throat pain and inflammation. Additionally, fenugreek works as an effective throat cleanser and mucus solvent, breaking down accumulated phlegm. Essentially, it functions as both a protective agent and healing catalyst for irritated throat tissues.
How to use fenugreek
Several preparation methods provide effective relief:
- Fenugreek tea: Boil 1-2 teaspoons of seeds in a cup of water for 10-15 minutes, strain, and sip while warm
- Gargle solution: Prepare the tea as above, allow to cool slightly, then gargle 2-3 times daily
- Steam inhalation: Add a few drops of fenugreek seed oil to boiling water and inhale the steam up to 4 times daily
For optimal results, you may add honey to mask fenugreek's naturally bitter taste.
Scientific support for fenugreek
Research demonstrates fenugreek contains beneficial compounds that cleanse the throat, dissolve mucus, and stimulate immune function. Studies verify its high content of antioxidants—specifically flavonoids and phenolic acids—that effectively reduce inflammation and pain. Throughout centuries of use, fenugreek has maintained its reputation as a reliable remedy, now validated by modern scientific investigation of its nutraceutical properties.
Marshmallow Root
Used medicinally for centuries, the mucilage-rich marshmallow root creates a protective coating that offers remarkable soothing effects for irritated throats. This flowering plant, Althaea officinalis, has emerged as one of the most respected herbal sore throat remedies among physicians.
Marshmallow root benefits
The key therapeutic component in marshmallow root is its mucilage, a gel-like substance that forms a protective film over inflamed mucous membranes. This coating reduces irritation while supporting faster regeneration of the respiratory tract. In fact, marshmallow root exhibits strong antioxidant properties alongside effective free radical scavenging abilities. The plant's bio-adhesive qualities protect throat tissues from both mechanical irritations and microbial invasion. Prior to modern medicine, marshmallow root was nicknamed "mortification root" for its ability to prevent gangrene.
How to use marshmallow root
For sore throat relief, several preparation methods prove effective:
- Cold infusion: Place 1 ounce (28g) dried root in cheesecloth, submerge in 1 liter cold water overnight for at least 8 hours
- Hot tea: Steep 1-2 teaspoons dried root in hot water for 5-10 minutes
- Gargle solution: Use cooled tea as a mouth rinse for sore throats or mouth ulcers
Commercial forms include lozenges, syrups, capsules, and tinctures at typical doses of 0.5-5 grams in 150ml water three times daily.
Scientific support for marshmallow root
Research confirms marshmallow root effectively inhibits inflammatory markers, with effects comparable or superior to diclofenac. Studies involving 900 children demonstrated reduced cough severity when using marshmallow root. Without reservation, most compelling evidence comes from research showing marshmallow's immediate effects in coating irritated mucosa. For adults with dry cough, studies indicate marshmallow root drops significantly reduced symptoms versus placebo.
Licorice Root
Prized for its distinctively sweet compound glycyrrhizin, licorice root offers multiple therapeutic benefits for sore throats beyond simple symptom relief. This medicinal root, derived from Glycyrrhiza glabra, has earned its reputation as "the essential herbal medication" in traditional Chinese medicine.
Licorice root benefits
Licorice root functions as both a demulcent that encourages mucus production and an expectorant that helps expel irritants from the lungs. Its powerful antiviral, anti-inflammatory, and antimicrobial properties make it ideal for treating respiratory infections including sore throats. Hence, the World Health Organization recognizes licorice as an effective expectorant for bronchial catarrh and coughs. Typically used as an adaptogen, it helps the body manage stress during illness while restoring and relaxing irritated tissues.
How to use licorice root
Several preparation methods provide effective relief:
- Tea preparation: Steep one teaspoon of licorice root in boiling water for 10 minutes, then strain
- Gargle solution: Prepare tea as above, allow to cool slightly, then gargle and spit out
- Direct application: Chew on a twig of licorice root to soothe sore throat and hoarseness
Due to its natural sweetness (glycyrrhizin is 50 times sweeter than sugar), licorice blends well with peppermint, ginger, or lemon for enhanced taste and benefits.
Scientific support for licorice root
Research confirms licorice extract effectively soothes sore throats when mixed with water as a gargle solution. Meanwhile, clinical studies demonstrate its ability to inhibit inflammatory cytokines and prevent plaque buildup. Still, caution remains essential as licorice should not be used by pregnant women, breastfeeding mothers, or individuals with high blood pressure, heart problems, or kidney disease.
Slippery Elm
Native to North America, slippery elm offers remarkable soothing properties for irritated throats through its unique inner bark composition. This traditional remedy has gained renewed attention from physicians seeking effective natural options for throat discomfort.
Slippery elm benefits
The inner bark of slippery elm contains mucilage, a substance that transforms into a slick gel when mixed with water. This gel-like substance coats and soothes irritated throat tissues, creating a protective barrier against further irritation. Beyond simply coating the throat, slippery elm stimulates mucus and saliva production, which helps alleviate dry or sore throats. Ultimately, its combination of mucilages, tannins, and resins provides both soothing and astringent properties that address multiple aspects of throat discomfort.
How to use slippery elm
For effective relief, try these preparation methods:
- Tea: Pour boiling water over 1-2 teaspoons of powdered bark, stir thoroughly, and drink
- Lozenges: Allow to dissolve slowly in mouth for direct contact with irritated tissues
- Gargle: Prepare tea as above, let cool slightly, then use as a gargle solution
The FDA has not established standard dosages, although many practitioners recommend 1,600 mg daily divided into 2-3 doses.
Scientific support for slippery elm
Although designated as "generally recognized as safe" (GRAS) by the FDA, slippery elm may decrease absorption of other medications, necessitating separation by at least one hour between doses. Research confirms its demulcent, emollient, and antitussive properties, although large-scale clinical trials are limited. Native American traditional medicine has utilized slippery elm for centuries, with consistent anecdotal evidence supporting its effectiveness for soothing sore throats.
Garlic
Beyond its culinary uses, garlic brings powerful antimicrobial properties to the list of effective sore throat remedies through its potent compound allicin. This pungent vegetable has been used for centuries as both food and medicine.
Garlic benefits
The therapeutic power of garlic comes primarily from allicin, an organosulfur compound released when raw garlic is crushed, minced, or chewed. Remarkably, allicin demonstrates antibacterial properties against both Gram-positive and Gram-negative bacteria. Beyond fighting bacteria, garlic displays antifungal and antiviral activities, making it versatile for various throat infections. Garlic also contains antioxidants and possesses immunity-boosting and anti-inflammatory properties.
How to use garlic
For maximum effectiveness:
- Chew a raw garlic clove or slice, keeping it in your mouth for about 15 minutes
- Let crushed garlic stand for 10 minutes before consumption to maximize allicin content
- Mix minced raw garlic with honey to make it more palatable and enhance effects
Cooking destroys allicin, so raw consumption is essential. Despite its potent odor, this inconvenience is often outweighed by its potential benefits.
Scientific support for garlic
Research indicates that garlic may help prevent colds and reduce their duration. Indeed, one study found 24 occurrences of colds in a garlic group versus 65 in a placebo group over three months. Throughout centuries, garlic has maintained its reputation for fighting infections, with studies confirming its antimicrobial effects against various pathogens. Clinical trials show garlic exhibits comparable effectiveness to some influenza vaccines in preventing or reducing flu severity.
Cayenne Pepper
Surprisingly, cayenne pepper—known for its fiery heat—ranks among effective sore throat remedies physicians recommend. This counterintuitive approach works through specific compounds that target pain pathways.
Cayenne pepper benefits
Cayenne pepper contains capsaicin, a powerful natural compound that fights inflammation and blocks pain transmission to the brain. This creates a numbing effect that temporarily alleviates throat discomfort. Interestingly, capsaicin reduces the amount of substance P—a chemical responsible for carrying pain messages to the brain. Beyond pain relief, cayenne pepper possesses antibacterial properties that combat infections including Streptococcus pyogenes.
How to use cayenne pepper
To prepare an effective gargle:
- Mix ½ teaspoon of cayenne pepper into a glass of warm water
- Gargle the solution without swallowing
- Use as needed for relief
Important: Avoid this remedy if you have open sores in your mouth or throat. Start with a smaller amount initially, as cayenne can be intensely spicy.
Scientific support for cayenne pepper
Research confirms capsaicin's effectiveness for pain management. Clinical studies show capsaicin cream reduced pain from osteoarthritis when applied three times daily. Primarily, cayenne works by shrinking dilated blood vessels in the throat. One study demonstrated participants receiving 4mg capsaicin daily for 12 weeks experienced nearly 6% reduction in body fat.
Broth or Soup
Generations of grandmothers worldwide have prescribed warm soup or broth as a go-to remedy for sore throats, and medical research increasingly validates this timeless tradition.
Broth or soup benefits
Warm broths and soups create a soothing effect on irritated throat tissues while simultaneously increasing mucus flow to ease stuffiness. The warmth helps reduce coughing by gently soothing the back of your throat. Clear broths serve as excellent hydration sources during illness, helping prevent dehydration. Most importantly, the steam from hot soup opens congested nasal passages, allowing for easier breathing. Many broths offer antibacterial and antiviral properties that support immune function when fighting infections.
How to use broth or soup
For optimal throat relief, simply sip warm chicken broth, vegetable soup, or bone broth throughout the day. Enhance healing properties by adding ingredients like garlic to fight inflammation, or include pepper and turmeric for additional anti-inflammatory benefits. Always serve soup warm enough to produce steam but not too hot to cause discomfort. Homemade options typically contain more nutrients, yet store-bought varieties still provide hydration and warmth benefits.
Scientific support for broth or soup
A University of Nebraska study found that chicken soup contains anti-inflammatory substances that may help alleviate cold symptoms. In separate research, people who consumed soup recovered up to 2.5 days faster than those who didn't. Some participants showed reduced levels of inflammation markers in their blood. Scientifically, soup works by inhibiting neutrophil migration, effectively calming an overactive immune response.
Steam or Humidity
Adding moisture to the air offers natural relief for sore throat sufferers seeking alternatives to medication. Unlike many remedies that work directly on throat tissues, steam therapy addresses multiple aspects of respiratory discomfort simultaneously.
Steam or humidity benefits
Steam inhalation helps loosen mucus in the nasal passages, throat, and lungs. The warm, moist air effectively soothes swollen blood vessels and reduces irritation in the sinuses. Beyond throat relief, proper humidity (between 30-50%) prevents dry skin, itchy eyes, and nasal dryness. For those with congestion accompanying sore throats, steam helps thin mucus, allowing sinuses to empty more easily. Proper humidity also prevents the dryness that occurs with mouth breathing during illness.
How to use steam or humidity
Several effective methods provide steam benefits:
- Humidifier approach: Run a cool-mist humidifier in your sleeping area at night. The American Academy of Pediatrics recommends cool-mist over warm-mist humidifiers for safety, especially for children.
- Shower steam: Take a hot shower to loosen mucus and moisturize the throat.
- Bowl method: Pour hot water into a bowl, place a towel over your head, and breathe 8-12 inches above the water for 5-10 minutes.
For safety, maintain proper distance from hot water and never leave children unsupervised.
Scientific support for steam or humidity
Research on steam inhalation shows mixed results. While some studies indicate it helps with headaches, evidence for effectiveness against other symptoms remains limited. Nevertheless, many doctors still recommend steam as a complementary approach to ease discomfort. However, caution regarding scalding risks cannot be overstated, particularly for children.
Conclusion
Sore throats affect millions annually, yet finding effective relief need not always involve pharmaceutical interventions. Throughout this article, we've explored thirteen natural remedies physicians actually recommend in 2025, each offering unique therapeutic benefits without unwanted side effects.
These natural solutions work through different mechanisms – some coat and protect irritated tissues, others fight infection directly, while several reduce inflammation and pain. Honey stands out for its antimicrobial properties, while saltwater and baking soda gargles draw out fluids from swollen tissues. Herbal options like chamomile, peppermint, fenugreek, marshmallow root, licorice root, and slippery elm provide powerful anti-inflammatory effects alongside soothing relief.
Food-based remedies such as garlic and cayenne pepper might seem counterintuitive yet deliver surprising benefits through compounds that target pain pathways or fight bacteria. Simple approaches like warm broth and steam therapy address multiple aspects of throat discomfort simultaneously.
Most importantly, each remedy featured here has earned medical validation through scientific research, making them reliable alternatives to over-the-counter medications. Their effectiveness combined with minimal side effects explains why physicians increasingly recommend these natural approaches first.
Next time throat discomfort strikes, consider trying these doctor-approved natural remedies before reaching for pharmaceuticals. Your throat will thank you for choosing gentle yet effective solutions already waiting in your kitchen cupboard. After all, sometimes the most powerful medicine comes from the simplest sources nature provides.