You wake up one day and notice a tickle in your throat. Not long after, the tickle becomes a scratchy feeling and the back of your mouth feels dry. The pain soon makes it difficult to swallow or speak. You have a sore throat.

Most episodes of pharyngitis – the more technical term for a sore throat – come with a cold or the flu, but you can also end up with a sore throat because of dry indoor air and allergies.

Whether you’re dealing with a cold or seasonal allergies, there are many time-tested remedies you can try to get rid of a sore throat fast. The best part is, you probably have most of them in your pantry.

Try these 10 natural remedies the next time you have a sore throat:

1. Honey

Honey has long been used to relieve sore throat naturally. According to previous studies, honey has antioxidant and antimicrobial properties, which make it especially effective against sore throat caused by bacterial infections. Honey’s viscous texture also allows it to gently coat the throat, delivering relief.

But not all types of honey can effectively treat a sore throat. Most of the honey you’ll find in groceries or supermarkets are pasteurized. The high heat of pasteurization kills potentially harmful yeast but also destroys honey’s beneficial compounds. As such, it’s better to use raw honey, which is typically only strained before packaging.

For sore throat relief, stir one to three teaspoons of raw honey into a cup of warm water and gargle this twice or thrice a day. You can also take raw honey on its own by the teaspoon or add it to herbal tea.

Take note that you shouldn’t give raw honey to children under the age of one. Raw honey may carry bacteria, such as Clostridium botulinum, that can be dangerous for babies.

2. Frozen foods

Though popsicles and ice chips don’t have actual medicinal benefits, they can reduce inflammation and pain by numbing the affected area. Anything that’s frozen – ice itself, ice cream and frozen yogurt – can provide a numbing effect for temporary sore throat relief.

Frozen foods are especially great for young children who aren’t ready to handle more well-known “adult” remedies.

3. Tea

Warm drinks can be soothing for a sore throat as well. Studies show that certain herbal teas, such as licorice, elm inner bark and marshmallow root, can help with pain caused by a sore throat. Experts believe the antioxidants in these herbs help reduce inflammation and possibly even combat foreign invaders that cause sore throat.

Other herbal teas worth a shot for sore throat relief are ginger, sage and chamomile teas. For best results, stir a teaspoon of raw honey into your tea.

4. Saltwater gargle

Gargling with warm salt water can help soothe a scratchy throat. The salt helps reduce swelling and keeps your mouth clean. To make a saltwater gargle, add a teaspoon of salt to a cup of warm water. Stir until the salt dissolves. Gargle with the mixture for about 30 seconds, then spit it out. Repeat several times a day.

5. Chicken soup

Chicken soup is one of the most commonly prescribed remedies for sore throat and other cold symptoms. Studies show that chicken soup works by preventing the migration of white blood cells called neutrophils, which kill and digest bacteria to help your body fight infections. But in so doing, neutrophils can cause or worsen inflammation.

More studies are needed to determine how chicken soup works to relieve sore throat in humans. But until then, there’s no harm in enjoying a bowl of chicken soup, especially when your sore throat makes it hard to eat anything else.

6. Vegetable broth

If you’re not a fan of chicken soup, try vegetable broth. Like chicken soup, warm broth can soothe a sore throat. It can also give you a bit of nourishment between meals. Follow this easy recipe to make vegetable broth.

7. Potato poultice

A potato poultice is exactly as it sounds: a poultice made of mashed potatoes. It works like a heating pad and stimulates blood circulation in the area it is applied to.

To make a potato poultice, cook potatoes and mash them. While they’re hot, carefully wrap them in a cloth and wrap that in another layer of cloth. Apply the poultice to your neck for a few hours to soothe a sore throat.

When applied cold, a potato poultice can help reduce swelling and temporarily numb the area.

8. Garlic

When crushed, raw garlic releases allicin, a compound with antimicrobial properties. This is why raw garlic is good for sore throat caused by a bacterial or viral infection. The best way to use garlic for sore throat is to chew on a raw garlic clove. You can also take a slice of raw garlic and suck on it for 15 minutes.

If the taste of raw garlic is too much to handle, steep slices of raw garlic to make tea and add a teaspoon of raw honey.

9. Apple cider vinegar (ACV)

ACV can help treat a sore throat caused by a bacterial infection because it has antibacterial properties. Its acidic nature can also aid in breaking down mucus in your throat and preventing the spread of bacteria.

As soon as you feel a tickle in your throat, gargle using a mixture of one to two tablespoons of ACV and a cup of warm water. Repeat once or twice every hour. Be sure to drink plenty of water after gargling with ACV to protect your teeth from the highly acidic liquid.

10. Dietary supplements

Certain vitamins and minerals can help soothe a sore throat and may potentially reduce your chances of getting it often. Zinc, for instance, helps prevent rhinoviruses – the most common causes of colds – from multiplying and sticking to the mucous membranes of your throat.

Vitamin C can also help reduce the severity of cold symptoms, such as sore throat, by boosting your immune system. Both zinc and vitamin C are found in various foods, but they may be more effective against a sore throat when taken in the form of supplements, lozenges or syrups.

Though usually temporary, a sore throat can make it difficult to swallow and speak. The next time you feel your throat become dry and scratchy, try these natural remedies for fast-acting relief.

Sources:

GoodHousekeeping.com

Healthline.com 1

Healthline.com 2

AllRecipes.com