Last Updated on February 3, 2025 by Kiersten James, BS, RN
Try these natural remedies for sore throat relief to soothe a scratchy, painful throat fast. Includes herbal teas, gargles, and an elixir.

Waking up with a sore throat is the worst. I’m pretty strong when it comes to being sick but feeling like I’m swallowing glass is one of those things that can ruin my day before it even had the chance to start.
Back in college, I’d exist on artificial cough lozenges or Cepacol drops that numbed my entire mouth. This essentially only “fixed” my sore throat for 20 minutes and resulted in unnecessary drooling for the next two hours.
Once I became a nurse and dove headfirst into the world of home health, I discovered that there were plenty of natural remedies that were incredibly effective and worked just as well as (if not better than) the over the counter stuff.
Best Remedies for Sore Throat Relief

Not surprisingly, in its perfect design, nature provides some of the best tools for soothing a raw, irritated throat.
Marshmallow root and slippery elm are both mucilaginous herbs, meaning they create a protective, gel-like coating that reduces throat inflammation. If you’ve ever had traditional slippery elm lozenges, you’ll agree with me that they have a miraculous ability to stop throat pain right in its tracks.
Licorice root adds natural sweetness while also providing strong anti-inflammatory benefits.
Sage and thyme are fantastic for their antibacterial properties. The major benefit to these popular cooking herbs is that they don’t just mask symptoms. They actively help your throat heal.
Easy DIY Throat Gargles
A strong gargle can provide immediate relief for a sore throat by reducing swelling, flushing out bacteria, and keeping your throat from becoming too dry. Often, throat dryness is what ultimately leads to an annoying hacking cough.
Here are the top three that I use here at home:
Salt Water Gargle
I may be dating myself here but back in the day, the school nurse was famous for mixing some table salt and warm tap water in a paper cup when we would arrive with complaints of sore throats.
(To think that I put tap water from a 1990s public school nursing office sink into my mouth and lived to tell about is crazy but that’s beside the point.)
A salt water gargle works by drawing out excess fluid in swollen tonsil tissues and killing off any surface bacteria. All you have to do is mix ½ teaspoon of sea salt into 4 tablespoons of warm water (1/4 cup) and gargle as needed for pain.
Apple Cider Vinegar Gargle
Apple cider vinegar has excellent antibacterial properties and can help break up any mucus plugs that are present in the back of the throat. Mix 1 tablespoon of apple cider vinegar (with the mother) with 4 tablespoons warm water and gargle for 30 seconds.
Sage & Thyme Gargle
You can use fresh or dried herbs for this. Steep 2 tablespoons of herb mixture in 8oz hot water for 15 minutes. Let the mixture cool then strain with a wire mesh strainer. Use 2 ounces of liquid as a natural antiseptic rinse as often as needed.
*Do not swallow any of the throat gargles – spit them into the sink or a waste basket.
Honey, Lemon, and Ginger Sore Throat Elixir
A spoonful of honey can coat the throat and provide antibacterial benefits. When you add lemon and ginger, it becomes an even more powerful remedy.
Lemon juice helps cut through mucus and provides vitamin C, while ginger fights inflammation and soothes irritation.
How to Make a Honey, Lemon & Ginger Elixir:
- Heat 1 cup of warm water (or herbal tea like chamomile).
- Stir in 1 tablespoon raw honey, 1 tablespoon lemon juice, and ½ teaspoon freshly grated ginger. (You can use a microplane zester.)
- Sip slowly, letting the mixture coat your throat.
- Drink 2 to 3 times a day, as needed.
Herbal Teas That Ease Throat Pain

A warm cup of tea can feel like a warm hug when your throat is raw.
Marshmallow root tea is my absolute favorite as it creates a soothing, protective layer over an inflamed throat. It doesn’t taste the best but that’s the least of my concerns when I’m looking for pain relief. Honey improves the flavor a bit.
Chamomile, peppermint, and echinacea are also solid choices if you don’t have marshmallow root on hand.
Sip on the tea of your choice throughout the day adding lemon or a spoonful or two of honey to improve flavor.
More Natural Remedies for Cold & Flu
Amish Cough Syrup (highly soothing for sore throats)
Old Fashioned Mustard Plaster (for severe congestion)
Elderberry Syrup for Toddlers & Adults
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This information is intended for educational purposes only. The content created for www.naturalhomeapothecary.com has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider for personal healthcare decision-making guidance