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Natural Sore Throat Remedies

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In my family of non-stop talkers, a sore throat is a major event. Since I try to avoid chemicals and harmful ingredients, I like to rely on natural sore throat remedies.

a boy with his hand on his throat with title text reading Natural Remedies for Sore Throats

Natural sore throat remedies keep harmful ingredients out of your family’s bodies. Also, since natural remedies include ingredients that you probably already have around your home, they’re actually more convenient and less expensive than drug store alternatives.

Things to Avoid

To start, there are some things that you will want to avoid when caring for a sore throat.

Straining Your Vocal Chords

Talk less and avoid yelling. Your family will be happier and you’ll recover faster so you can resume your natural role in the family sooner.

You want the muscles in your throat to relax. Even whispering and chewing gum can cause stress on your throat muscles.

Dry Air

Winter weather is usually cold and dry. Try to avoid going outside if you can. When you do venture outdoors, wear a scarf to cover your mouth to keep moist air in and cold, dry air out.

Indoor heating can dry out the air inside your home too. A humidifier is essential for putting moisture back in the air to help protect your sore throat. I’m a HUGE fan of the Venta Airwasher which is not only a humidifier, but also cleans the air. They’re pricey, but worth every penny.

Certain Foods

Spicy or acidic foods can irritate the inflamed tissue in your throat. So, take a break from the jalapenos and orange juice (not that you were having them together in the first place).

Also avoid dairy products because they can cause an increase in phlegm, leading to coughing and throat irritation.

Things to Use

Now that we’ve covered some of the things you should do to keep your sore throat from getting worse, let’s focus on making it feel better!

Hot Tea

Sipping a relaxing cup of hot tea can do wonders for your sore throat. Hot liquids can sooth irritation and help to reduce inflammation. Try herbal teas and teas that include peppermint, cloves, or licorice. They can help with inflammation and create a numbing sensation to relieve the soreness. I really like Yogi Honey Lemon Throat Comfort Tea and Traditional Medicinals Organic Throat Coat Tea.

Adding honey and lemon to your tea can help immensely. Honey is a natural anesthetic and cough suppressant, and lemon will help clear out mucus.


Lozenges are the most common go-to remedy for a sore throat. A lot of store-bought lozenges, however, contain chemicals and ingredients that can actually be harmful to your body.

When looking for store-bought lozenges, search for all-natural brands that use herbs and honey rather than chemicals. Avoid products that use menthol, as it can constrict and dry out your vocal cords.

Zinc lozenges are a healthy alternative to popular name brand lozenges. They provide natural relief for sore throats and are useful in fortifying your body against sickness. Thayers is a popular brand that makes natural throat lozenges using slippery elm bark, honey, and zinc.

Salt Water

Occasionally gargling salt water can help with sore throats, especially when caused by sinus drainage. Just mix one teaspoon of salt in a glass of warm water. Gargle a little bit, mouthful by mouthful, and spit the solution out when you are done gargling.


Sucking on frozen popsicles can help relieve your sore throat and it’s a popular remedy among kids. Store-bought fruit popsicles or even homemade popsicles are great. Try freezing orange juice for a delicious vitamin C boost.

Sore throats can be irritating and inconvenient. Before you dash out to the store to pick up medicine, try some of these natural sore throat remedies first. Hopefully, they’ll do the trick and you can avoid a trip to the store, not to mention potentially harmful ingredients.

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