10 Home Remedies For Sore Throat Relief, The Link between GERD and Stress

When I was struggling with LPR, my throat was constantly sore. In fact, my throat was so sore that I wasn’t able to talk for more than a year.

I constantly worried about what I ate and at times, struggled with depression. It was bad.

A chronic sore throat is one of the most debilitating symptoms of acid reflux and LPR. Not only can swallowing food hurt, but a chronic sore throat can really take a toll on your social life. In this article, I will cover 10 natural remedies that can help alleviate a sore throat.

1. Throat Coat

Throat Coat is a popular tea that contains healthy herbs like licorice root, slippery elm, and marshmallow root. These herbs form a gelatin-like substance called mucilage. Mucilage can cover the esophagus and soothe it.

Throat Coat is available at pretty much every supermarket but I like getting it on Amazon because it tends to be cheaper. Check it out here. I like drinking Throat Coat tea with a tablespoon of Manuka honey.

2. Hot Water

Did you know that good ol’ hot water can help soothe a sore throat? A study showed that hot drinks cannot only relieve a sore throat but can also relieve cold symptoms like a runny nose, coughing, sneezing, chilliness, and tiredness. There is also some evidence that hot drinks can affect our saliva and airway secretions. (3)

Hot soups, tea, and stews are all excellent ways to relieve the pain and discomfort associated with a sore throat. For me, cold drinks tend to make my throat feel worse, so I keep away from them when my throat is sore.

Also, it’s a good idea to drink plenty of warm water when you have a sore throat to keep your throat moist and your esophagus lubricated.

3. Lemon-Honey Water

I’ve found that the classic hot water with lemon and honey is also quite effective at treating a sore throat. First, honey is great for relieving a sore throat because it has anti-inflammatory and anti-microbial properties. (2)

Personally, I prefer Manuka honey because it’s more potent than regular honey. Studies on Manuka honey have shown that it can accelerate the healing of wounds. (3I used to take about a tablespoon of Manuka honey right after dinner and found it quite helpful for a sore throat.

Be careful though: a tablespoon of honey contains a lot of sugar, so if you have diabetes or any other health conditions, you should consult your doctor before adding honey to your diet.

Lemon also has anti-microbial and anti-inflammatory properties, and hot water can remove the gunk from your throat as well as relieve clogged sinuses. (4)

The recipe I like is 3 teaspoons of lemon juice and 1 tablespoon of Manuka honey with about 1 cup of hot water. Stir in the ingredients and sip slowly.

*If lemon is a trigger for your reflux, then you can just do honey and hot water. Or, you can slowly add in about half a teaspoon of lemon juice at a time until tolerable.

4. Warm Salt Water Gargles

A warm water salt gargle is a simple but effective way to temporarily relieve throat soreness. (5) One study showed that when you treat a wound with warm salt water, healing cells migrate to the wound area and speed up the healing process. Interestingly the same study found that using too much salt with warm water can lead to slower healing times. (6) (7)

A teaspoon of salt with warm water is a good recipe for treating a sore throat. Personally, I like my saltwater gargle on the warmer to hot-ish side. To me, warmer water feels better.

5. Humidifier

Did you know that a dry mouth and throat can cause a sore throat? (8) If you’ve survived a long dental procedure where you had to breath through your mouth for a long time, you can probably relate. A humidifier can soothe a sore throat by moisturizing the throat and by opening your nasal passages. (9)

Be sure to only use distilled water with a humidifier as humidifying tap water can lead to pneumonia or even death. I like the Ultrasonic Cool Mist Humidifier. It’s quiet and does the job well.

6. Turmeric

Turmeric is a popular super spice that has significant anti-inflammatory, antioxidant, and anticancer properties. (10) Turmeric originates from India and is known for its bright orange-yellow color. The spice also has significant wound healing properties and has been used to treat everything from anorexia, diabetic ulcers, arthritis, to inflammatory bowel disease and coughs. (11)

Through the years, turmeric has become a popular anti-inflammatory ingredient to add to smoothies and drinks. Adding turmeric to your diet may help calm a sore throat and strengthen your immune system. I typically add a tablespoon of turmeric to my morning smoothie blend every day. I like Starwest Botanicals Organic Turmeric Root Powder. It tends to be cheaper than the turmeric you find at the local market.

7. Butterfly Pea flower

The Butterfly Pea flower is a popular herb that has been used for centuries to treat ailments like arthritis, eye diseases, depression, indigestion, and constipation. The Butterfly Pea flower is also known to have anti-inflammatory and antioxidant properties. (12)

The best way to have Butterfly Pea flower is to drink it in tea or blend it up into a smoothie. You can find Butterfly Pea supplements here.

8. Echinacea/Sage

Echinacea and Sage are also some supplements that can help with a sore throat. Both supplements come from plants with anti-inflammatory properties and have long been used for upper respiratory tract infections and sore throats. (13)

One study actually found that a sage-echinacea throat spray was just as effective at treating acute sore throats than a pharmaceutical drug. Sage and echinacea are available in pill form but if you want to go the more natural route you can buy echinacea tea and sage tea. You can also make your own throat spray with dried echinacea, sage, water and a small spray bottle. 

9. Chamomile

Chamomile is another plant that can potentially heal a sore throat with its anti-inflammatory properties. The Chamomile flower has been used for thousands of years by mankind to treat a range of ailments like hay fever, menstrual disorders, insomnia, wounds, inflammation and gastrointestinal disorders. There is even evidence that chamomile can kill cancer cells. Chamomile is available here. (14)

10. Overdose on Fruits and Vegetables

It’s important to increase your dose of fruits and vegetables and decrease your red meat intake if you’re suffering from a chronic sore throat and inflammation. Countless studies have shown that fruits and vegetables reduce inflammation, prevent cancer, and promote healing in the body.

Cruciferous vegetables like red cabbage and broccoli are particularly effective at lowering inflammation. Having at least 3 servings of fruit and 3 servings of vegetables may be a great long-term way to treat a chronic sore throat. Remember, red meat promotes inflammation; fruits and vegetables promote healing. (15) (16)

If you found some relief from trying one of these remedies, I want to hear from you! Or, if none of these remedies worked for you, please share your experience anyway and let me know what works for you!

*This post contains affiliate links. See my disclosure here.

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