Chief Medical Director at SANESolution | Website

Dr. Matthew Olesiak continues to make a significant impact in the medical field through his work at SANESolution and his dedication to evidence-based practices.

Natural throat cleaners

Every person should have these 12 natural throat cleaners available at home.

Sore throats can be a real pain, especially when they strike out of nowhere. With countless remedies available, it can be overwhelming to decide which ones are the most effective. In this Throat Health blog post, we will explore 12 natural home remedies that provide fast relief for sore throats, including natural throat cleaners, allowing you to feel better in no time. No need for a trip to the pharmacy; these remedies can be found in your kitchen or local grocery store. Get ready to soothe that sore throat and get back to feeling your best! 

If you want to dive deeper into your throat health journey then you need to check out our Relieving Sore Throats with Throat Spray in 2023 and Throat Care Products: The Best Medicine for Sore Throat Relief guides!

Short Summary

  • Saltwater gargling, apple cider vinegar, and herbal teas are natural remedies for sore throats.
  • Honey, baking soda rinses, and steam inhalation can provide relief from throat pain.
  • Proper hydration combined with cold treats and humidifiers will help alleviate symptoms associated with a sore throat.

Natural throat cleaners #1 tool: Saltwater Gargle

An image of a young woman gargling with salt water to relieve a sore throat

Gargling with warm saltwater is a tried and true remedy for sore throats. The simplicity of this treatment lies in its effectiveness, helping to reduce swelling and remove mucus from the irritated throat. Saltwater gargles can also help replenish electrolytes, strengthen the immune system, and alleviate nasal congestion. It’s no wonder this remedy has been passed down through generations.

To prepare a saltwater gargle, simply mix 1 teaspoon of salt with 1 cup of warm water and stir until dissolved. Gargle with a mouthful of this mixture for 30 seconds once per hour to help treat your sore throat by easing discomfort and reducing swelling. You’ll be amazed at how quickly this natural remedy can bring relief.

Apple Cider Vinegar: An Antibacterial Solution

An image of a glass container of apple cider vinegar with an apple on a white background.

Apple cider vinegar (ACV) may not be the first thing that comes to mind when you think of sore throat remedies, but its antibacterial properties can be a game-changer in soothing throat pain. The natural acidity of ACV helps to fight off bacteria that could be causing your sore throat symptoms while also reducing inflammation.

To use apple cider vinegar for sore throat relief, simply mix 1 tablespoon of ACV with 1 cup of warm water. Gargle this mixture for 30 seconds, and then swallow. You can repeat this process a few times a day until your throat pain subsides.

Not only will the antibacterial properties of ACV help soothe your sore throat, but it also delivers a wealth of other health benefits, making it a great staple to keep in your pantry.

Cartoon images of various sore throat remedies, including lemon, ginger, throat spray, honey, herbal tea, and supplements.

Herbal Teas: Soothing Warmth for Throat Pain

Herbal teas are more than just a comforting beverage; they can also provide soothing warmth and relief for throat pain and inflammation. Some popular herbal teas for sore throats include chamomile, peppermint, and ginger.

Let’s dive into the specific benefits of each of these teas to understand why they are such effective remedies for throat discomfort.

Chamomile Tea

Known for its calming properties, chamomile tea is a natural remedy that offers more than just relaxation. It possesses anti-inflammatory, antioxidant, and astringent characteristics, which can help alleviate sore throat pain and support the immune system. Inhaling chamomile steam or drinking chamomile tea may assist in soothing the symptoms of upper respiratory tract infections, including a sore throat.

Chamomile tea is also caffeine-free, making it a perfect choice for any time of day or night. To prepare a soothing cup of chamomile tea, steep the tea bag in hot water for about 5 minutes, and then enjoy. You can also add honey for an extra soothing effect and added health benefits.

Peppermint Tea

Peppermint tea is another popular herbal tea for sore throat relief, thanks to its anti-inflammatory properties and the presence of menthol. Menthol is known to thin mucus and provide relief to sore throats and coughs. The numbing effect of menthol can help soothe a sore throat and provide temporary relief from pain.

To prepare a cup of peppermint tea, steep dried peppermint leaves in boiling water for a few minutes, strain, and enjoy. You can also add honey or lemon juice for added benefits.

Drinking peppermint tea throughout the day will not only provide relief for your sore throat but also help keep you hydrated.

Ginger Tea

Ginger is a spice well-known for its antibacterial and anti-inflammatory properties, making it a powerful ally in the fight against sore throats. Ginger tea can help relieve throat pain and break up mucus, thanks to its natural ability to reduce inflammation and disperse excess mucus. Studies have also shown that ginger extract has the potential to eliminate certain bacteria and viruses responsible for respiratory illnesses.

To enjoy the benefits of ginger tea, simply steep fresh ginger in hot water and drink it throughout the day. You can also add honey or lemon juice for added taste and health benefits. Incorporating ginger tea into your daily routine will not only help soothe your sore throat but also support your overall health.

Honey: Nature’s Sweet Throat Healer

An image of a tea cup, honey, lemon, and ginger on a serving board.

Honey is a well-known natural throat healer, offering soothing relief for sore throats due to its anti-inflammatory and antimicrobial properties. Raw honey can naturally alleviate throat discomfort, reduce swelling, and treat respiratory conditions like sore throats by reducing mucus secretion and coughing.

To enjoy the benefits of honey, you can simply consume a spoonful on its own, add it to warm water, apple cider vinegar, or mix it with herbal teas.

A 2021 literature review even found that honey was more effective in alleviating upper respiratory tract infection symptoms than certain conventional treatments, such as antibiotics and antihistamines. So next time you’re feeling the sting of a sore throat, reach for a jar of honey and let nature’s sweet healer work its magic.

Baking Soda Rinse: Alkaline Relief

An image of a jar of baking soda and a glass of water with spoon on a wooden table.

Baking soda may seem like an unconventional remedy for a sore throat, but it can be surprisingly effective. A baking soda rinse helps relieve throat pain and fight off infection by increasing the pH of saliva, which kills bacteria and fungi. By creating an alkaline environment in your mouth, baking soda can help to keep bacteria at bay and promote healing.

To prepare a baking soda rinse, mix 1/2 teaspoon of baking soda in 8 ounces of warm water. Swish and gargle this mixture throughout the day for optimal results. Not only will this rinse provide relief for your sore throat, but it also has additional oral health benefits, making it a great addition to your daily self-care routine.

Steam Inhalation: Clearing Congestion

Steam inhalation is a simple yet effective method for clearing congestion and easing sore throat pain. By opening the nasal passages and reducing mucus drainage, steam inhalation helps to alleviate the discomfort associated with a stuffy nose and sore throat.

To create a personal steamer for steam inhalation, pour very hot (not boiling) water into a bowl and add some aromatic herbs, such as oregano, crystallized ginger, or lavender. Cover your head with a towel. Lean in over the water and take deep breaths. The inhalation of steam will help to clear your nasal passages, reduce mucus drainage, and provide relief for your sore throat.

Cayenne Pepper: Spicy Mucus Breaker

An image of cayenne peppers, chili peppers, red peppers that help break up mucus.

Cayenne pepper may be spicy, but it can also be an effective remedy for sore throats. This fiery chili pepper has the ability to break up mucus and relieve sore throat pain. The active compound in cayenne peppers, called capsaicin, is responsible for its pungent flavor and potential health benefits.

To use cayenne pepper for sore throat relief, you can either gargle a mixture of warm water and a few drops of cayenne pepper or simply place a few drops in your mouth and swallow. The spiciness of cayenne pepper may seem counterintuitive for throat relief, but its ability to break up mucus makes it a valuable addition to your arsenal of natural sore throat remedies.

Marshmallow Root: A Soothing Herb

Marshmallow root is a natural remedy for sore throat that provides soothing relief due to its mucilage substance. This gelatin-like substance coats and soothes the throat when ingested, helping to alleviate throat irritation and discomfort.

To benefit from marshmallow root’s soothing properties, you can consume it in the form of tea or as a supplement. Simply steep the marshmallow root in hot water for a soothing beverage, or take it as a capsule or tincture following the manufacturer’s instructions.

Marshmallow root’s ability to coat and soothe the throat makes it a gentle and effective remedy for sore throats.

Hydration: The Key to Recovery

An image of a woman drinking a glass of water

Staying hydrated is essential for healing a sore throat and maintaining overall health. Proper hydration helps to flush out the virus or bacteria causing your sore throat, as well as keeping your throat moist and comfortable. Drinking water, broth, and hot tea are all excellent choices for maintaining hydration while battling a sore throat.

In addition to drinking fluids, make sure to get plenty of rest and avoid irritants like smoke or strong perfumes. Remember to also practice good hygiene to prevent bacterial infection and seek medical attention if your sore throat persists or worsens, especially if you experience a severe sore throat.

With proper hydration and self-care, your sore throat, whether it’s a simple irritation or strep throat, will be on the mend in no time, thanks to effective remedies for sore throats.

Soft Foods: Gentle Nutrition

An image of a mature, attractive woman eating a container of yogurt, a soft food than can nourish your body without irritating the throat.

When dealing with a sore throat, it’s important to nourish your body with gentle, easy-to-swallow foods. Soft foods like soups, yogurt, and mashed potatoes can provide the nutrition you need without causing further irritation to your throat. Chicken noodle soup, in particular, is a popular choice for sore throat relief due to its anti-inflammatory properties and its ability to loosen mucus.

By opting for soft foods, you’re giving your throat the chance to heal without straining it further. As you begin to feel better, gradually reintroduce more solid foods into your diet. Remember to stay hydrated and continue to consume soft foods as needed to support your recovery.

Humidifiers: Moisture for Throat Comfort

An image of a hand andjusting the steam of the humidifier in a room.

Using a humidifier in your home can provide comfort and relief for a sore throat by adding moisture to the air. Dry, irritated throats can benefit from the added humidity, which can help prevent further irritation and promote healing. Additionally, humidifiers can help alleviate other symptoms associated with the flu or cold, such as coughing and congestion.

To reap the benefits of a humidifier, choose one that is suitable for your living space and follow the manufacturer’s instructions for use and maintenance. By maintaining a comfortable level of humidity in your home, you can create an optimal environment for throat healing and overall health.

Cold Treats: Numbing Relief

A profile image of a person eating a vanilla ice cream cone.

Sometimes, a little numbing relief can make all the difference when it comes to sore throat pain. Cold treats like ice chips, popsicles, and frozen fruit can provide temporary relief by numbing the pain and reducing inflammation. Opt for all-natural fruit popsicles or ice chips instead of sugary ice pops to avoid added sugars and artificial colors.

While cold treats should not replace other natural remedies, they can be a helpful addition to your arsenal for fighting sore throat pain. Enjoy these frosty delights in moderation, and remember to stay hydrated and nourished with other soothing remedies like herbal teas and soft foods to treat sore throats.


In conclusion, there are numerous natural remedies available for fast relief from sore throats. From time-tested solutions like saltwater gargles and herbal teas to lesser-known remedies like cayenne pepper and marshmallow root, these remedies provide a range of soothing and healing properties. By incorporating these natural remedies into your self-care routine, you can alleviate throat pain and discomfort while supporting your overall health. So, the next time you find yourself battling a sore throat, reach for these natural solutions and experience the relief you deserve.

Frequently Asked Questions

What can I use to disinfect my throat?

In order to disinfect your throat, you should mix warm water with just a pinch of salt for added protection from cold and flu viruses. This natural solution is an effective and timeless remedy that has been passed down through generations.

Take time each night to blend this mixture for the best results.

How can I clean my throat fast?

To quickly clean your throat, try gargling with salt water. This remedy helps thin mucus and clear the throat and only requires a warm glass of water mixed with two to three tablespoons of salt. Once prepared, take a sip of the salt water and gargle for a few seconds with your head tilted back while keeping the solution in your throat before spitting it out. Following this routine should help you clean your throat in no time.

Does apple cider vinegar clean your throat?

Yes, apple cider vinegar can clean your throat. Its antibacterial properties can help kill germs and bacteria that cause sore throats.

To use it, mix one teaspoon of apple cider vinegar with eight ounces of warm water and gargle for up to 30 seconds.

What is a good natural remedy for a sore throat that can be found in my kitchen?

A teaspoon of honey in a cup of hot water can be an effective natural remedy for a sore throat that you may already have in your kitchen. Try sipping it slowly throughout the day for relief.

Why is honey effective for soothing sore throats?

Honey has antibacterial and antioxidant properties that help fight infections and reduce inflammation in the throat, making it effective in soothing sore throats.

Chief Medical Director at SANESolution | Website

Dr. Matthew Olesiak continues to make a significant impact in the medical field through his work at SANESolution and his dedication to evidence-based practices.