4 Natural remedies for a sore throat

July 12, 2017 4 min read

4 Natural remedies for a sore throat

Ever been struck down with a sore throat that really knocks you about? It’s not fun and sometimes it means that you can’t enjoy eating and that’s just upsetting! If you’re trying to avoid medications and ease the pain naturally, these are the best methods we have found to soothe a sore throat naturally. We’ve found that the pain is usually gone within 1-2 days so you can continue enjoying life as normal without having to survive on a diet of fruit and liquids when it’s too painful to eat anything else! Obviously if the pain is not going away or it feels like more than just a sore throat, you should seek medical attention.

1. Gargle Manuka honey

Manuka honey has incredible healing capabilities and is thought to have the most antibacterial properties of all honeys. It is sold in pharmacies as a medicinal honey for many uses from healing sore throats, to healing wounds and cuts. Most honey contains hydrogen peroxide which gives honey it’s antibacterial qualities. Manuka honey also contains high concentrations of methylglyoxal (MG) which is thought to give Manuka honey the stronger antibacterial power compared to other honeys. When purchasing Manuka honey, keep an eye out for a UMF (Unique Manuka Factor) rating of 10 or more. This is the worldwide standard to measure the antibacterial strength of the Manuka honey. Some Manuka honey may not contain the same levels of antibacterial properties and may not be considered strong enough to be therapeutic. What you need:

  • One teaspoon of UMF 10+ Manuka honey


  • Lick the honey clean off the teaspoon and hold it in your mouth (Do not swallow yet!)
  • Throw your head back and gargle as you normally would – The honey is thick so will be difficult to gargle at first but eventually more saliva will be produced and it will feel like your are gargling a thick liquid.
  • Try to gargle for 2 – 5 minutes or until it becomes too much to hold in your mouth any longer.
  • Swallow the honey.

This seriously works wonders if you can get a good quality Manuka honey. It is pricey to purchase with a UMF rating, however you only use a small amount, just make sure you keep it somewhere away from the rest of your condiments so it isn’t accidentally used to make honey toast!

2. The tried and tested salt gargle

It’s not a remedy that has been used for hundreds of years by mistake, the salt helps to draw fluid away from inflamed areas of your throat which eases pain. It also loosens any mucus around your throat and can wash away bacteria lingering around your throat and tonsils. Adding Bi-carbonate soda can also help to ease the pain of a sore throat because it can act to balance acids produced by bacteria in your mouth and help to maintain the pH of your throat. This can make your throat less hospitable to some nasty bacteria. What you need:

  • 1 cup of warm water (best to use boiled water that has cooled slightly)
  • 1 teaspoon of salt
  • 1/2 teaspoon of bi-carbonate soda


  • Pour warm water into your gargling cup
  • Add salt and stir until dissolved
  • Add bi-carb soda and stir until dissolved
  • Gargle entire mixture while it is warm and spit out – Do not swallow.
  • Repeat this every 2-3 hours or as needed to ease pain.


3. Echinacea

Echinacea is a herb that is believed to stimulate the immune system and reduce the symptoms of cold and flu. Research into the topic has produced conflicting results. Personally, we swear by the stuff. We have found that if you are starting to get an inkling of a cold, sore throat or runny nose… a dose of echinacea can fix you right up so that you are back to normal by the next day. Echinacea is available as a dried herb, liquid extract, tea or in pill form. It’s up to you how you would prefer to take it as some people can’t stand the taste of it. What you will need:

  • One dose of echinachea


  • Take echinachea the moment you begin to get a sore throat or any cold symptoms to ward off a cold. You could even take it if someone around you is sick to strengthen your immune system and reduce your chances of catching the nasty bug!

4. Warm lemon and honey drink

It is really important when you have a sore throat to stay hydrated to help fight the bacteria and other cold symptoms, it also keeps your throat moist which will ease your pain. Having a warm drink can really help to soothe that pain and keep you hydrated. Out of all of our remedies listed, this is one of the best to instantly soothe a sore throat so you can get on with your day. Skip the coffee and other milky drinks for the day and instead drink a warm, soothing lemon and honey drink. The lemon works as an antiseptic and antibacterial agent to heal your throat and it is also a rich source of Vitamin C which can help to boost your immune system. Honey also has antiseptic and antibacterial properties which can fight bacteria and infection. It also has anti-inflammatory properties which can help to reduce swelling and pain. The lemon and honey drink works to soothe pain almost instantly and it tastes delicious which always helps!


What you need:

  • 1 cup of warm boiled water
  • 1 wedge of lemon
  • 1 teaspoon of honey (Manuka is great if you have it available, otherwise any other pure honey will work)


  • Cut a wedge of lemon and squeeze the juice into a mug.
  • Drop the wedge of lemon into the mug as well.
  • Top with boiled water
  • Add a dash of cold water so it’s not too hot!
  • Add teaspoon of honey to the mug and stir until honey has dissolved.
  • Drink whenever needed throughout the day to soothe that scratchy throat!


These 4 natural remedies should help to reduce the pain and eventually get rid of your sore throat. If pain persists and you are not getting any better please seek medical attention to ensure there is not something more serious going on. Let us know in the comments if you have any other natural remedies that you love! Stay healthy!

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