Sore throat remedies: 12 natural gargles that may ease the pain

Sore throats are one of the worst symptoms of a cold. In addition to traditional cold treatments, it might be time to try alternatives for your sore throat, too. Although these gargles may help, the scientific evidence to support their use for pain relief is stronger for some than others. Still, they might be worth a shot to relieve your scratchy throat.

Try one of grandma’s sore throat remedies by mixing 1⁄4 teaspoon salt in 1 cup warm water. “Typically, for a salt water gargle, you want the water to be as warm as you can tolerate because this will help to soften and draw out mucus, which helps to reduce inflammation and pain,” says registered nurse, Ashley Wood. “Some people add a drop of mouthwash to their salt water mixture – ingredients like menthol and methyl salicylate provide pain relief, thymol provides antibacterial proprieties, and eucalyptol reduces inflammation. If you’re going to use mouthwash, the key thing to remember is to only use a small amount because they often contain some level of alcohol in them and this can actually irritate your throat if you put too much in your gargle mixture.”

Note: mix a fresh batch of gargle for every use. Better to waste a bit pouring it out than to leave it in your glass, where it might become contaminated with bacteria. Also, do not swallow the gargle; spit it out!

The capsaicin in chillies helps alleviate pain and fights inflammation, so it may help with sore throat pain. Add five shakes of ground cayenne pepper (or a few shakes of hot sauce) to a cup of hot water for sore throat relief. It’ll burn, but try this gargle every 15 minutes and see if it helps. Don’t try this if you have open sores in your mouth.

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This sore throat home remedy mixes 1 teaspoon each of powdered ginger and honey, 1⁄2 cup of hot water, and the juice of 1⁄2 squeezed lemon. Pour the water over the ginger, then add the lemon juice and honey, and gargle. Honey coats the throat and also has mild antibacterial properties. One 2017 study published in the journal Advances in Biotechnology & Microbiology found that a mixture of lemon juice and honey killed common bacteria often involved in respiratory infections. It’s best to address symptoms like sore throat as soon as they start.

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Sage has been used as a throat-soother for centuries. One recipe to try during cold and flu season: grind 2 tablespoons each dried sage and thyme into a mason jar with 2 cups apple cider vinegar. Leave covered at room temperature for two weeks, then strain out the herbs. When you’re ready to gargle, mix a couple of tablespoons of the sage mixture into a small glass of warm water. Another herb with cold-busting properties is thyme.

This yellow spice is a powerful antioxidant, and the traditional system of medicine called Ayurveda, rooted in Hinduism, has used turmeric to fight pain and inflammation for centuries. To try it yourself, add 1/2 teaspoon of the ground spice to a cup of warm water and use up to three times a day.

Add 1 to 3 teaspoons of powdered or ground cloves to warm water, then mix and gargle. Cloves have soothing properties, explains acupuncturist, Elizabeth Trattner. Plus, they also have antimicrobial properties that can help stop the growth of bacteria, according to research in Sultan Qaboos University Medical Journal. The spicy mixture can also be used as a mouthwash to help tooth pain, she says.

For temporary relief of sore throat symptoms, try this tasty gargle: 1/2 cup each of tomato juice and hot water, plus about 10 drops of chilli sauce. Bonus: capsaicin from chillies boosts circulation.

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Gargling with these herbal anti-inflammatories can soothe swollen and sore throat tissue, says Trattner. Try several drops of herbal tinctures in a small amount of warm water.

Anecdotal evidence suggests that apple cider vinegar can help a sore throat, and research does show that it has antibacterial properties. Gargle with 1 tablespoon of apple cider vinegar and 1 teaspoon of salt dissolved in a glass of warm water; use several times a day if needed. For a gentler treatment, combine 1/4 cup of apple cider vinegar and 1/4 cup of honey and take 1 tablespoon every four hours.

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