Sore throats are one of the most common ailments, often accompanying a cold, flu, or seasonal changes. Instead of reaching for over-the-counter remedies, why not try a natural approach? Many herbal remedies can soothe irritation, reduce inflammation, and support your body’s immune response. Here’s a guide to some of the best DIY herbal remedies to ease sore throats and promote faster healing.
1. Marshmallow Root Tea
Marshmallow root contains mucilage, a gelatinous substance that coats and soothes the throat. This remedy is perfect for dry, scratchy throats and coughs.
How to Make:
- Add 1 tablespoon of dried marshmallow root to a tea infuser.
- Pour 8 ounces of hot (but not boiling) water over the herb.
- Let it steep for about 10 minutes.
- Strain and sip slowly.
The mucilage from marshmallow root provides a soothing coating, making it a go-to remedy for throat irritation.
2. Licorice Root Tea
Licorice root is another powerful herbal remedy that can help with a sore throat. It has antiviral, anti-inflammatory, and immune-boosting properties, making it a great choice for tackling the root cause of discomfort.
How to Make:
- Add 1 teaspoon of dried licorice root to 8 ounces of boiling water.
- Let it steep for 5–10 minutes.
- Strain and enjoy up to 2–3 times per day.
Note: Licorice root is not recommended for those with high blood pressure or certain medical conditions, so consult your healthcare provider before use.
3. Honey & Ginger Syrup
Honey is well-known for its throat-soothing qualities, and when paired with ginger, it packs an even greater punch. Ginger helps reduce inflammation and boosts circulation, while honey coats the throat and offers natural antimicrobial benefits.
How to Make:
- Grate a 2-inch piece of fresh ginger and simmer in 1 cup of water for 10 minutes.
- Strain the ginger and allow the liquid to cool.
- Stir in 1–2 tablespoons of raw honey.
- Take 1 tablespoon as needed for sore throat relief.
The warmth and spiciness of ginger also help to clear congestion and enhance immune response.
4. Slippery Elm Lozenges
Slippery elm, like marshmallow root, contains mucilage that coats the throat and alleviates irritation. You can make slippery elm lozenges at home with just a few ingredients.
How to Make:
- Combine 1 tablespoon of slippery elm bark powder with enough warm water to form a thick paste.
- Shape the mixture into small lozenges and let them dry overnight.
- Suck on these lozenges as needed throughout the day.
Slippery elm is a gentle remedy, safe for most people, and perfect for soothing chronic throat irritation.
5. Sage Gargle
Sage has antimicrobial, anti-inflammatory, and astringent properties that make it a great herb for sore throats. A sage gargle can help reduce swelling and fight off infection-causing bacteria.
How to Make:
- Steep 1 teaspoon of dried sage in 1 cup of hot water for 10 minutes.
- Strain and let it cool to a comfortable temperature.
- Gargle with the tea for 30 seconds, then spit it out.
- Repeat 2–3 times per day.
Sage’s healing properties also make it helpful for gum inflammation and mouth sores, making this remedy a multi-use solution.
6. Chamomile Tea
Chamomile is well-known for its calming and anti-inflammatory effects, making it an excellent choice for sore throats caused by irritation or swelling. Drinking chamomile tea can soothe the throat and promote relaxation, which is essential for recovery.
How to Make:
- Steep 1–2 teaspoons of dried chamomile flowers in hot water for 5–10 minutes.
- Strain and sip throughout the day.
Chamomile also has mild sedative effects, which can help you rest more easily while fighting off illness.
7. Peppermint Tea
Peppermint contains menthol, which acts as a natural decongestant and throat soother. It helps to numb the throat and reduce pain, making it a refreshing option for sore throat relief.
How to Make:
- Steep 1 teaspoon of dried peppermint leaves in hot water for 10 minutes.
- Strain and enjoy a cooling, soothing cup of tea.
Peppermint tea can also help clear sinus congestion and support overall respiratory health.
8. Gargling with Salt Water
Though not strictly an herbal remedy, gargling with salt water is a tried-and-true method for easing sore throat pain. It helps reduce swelling, loosen mucus, and wash away bacteria.
How to Make:
- Mix 1/2 teaspoon of salt into a glass of warm water.
- Gargle for 30 seconds, then spit it out.
- Repeat as needed throughout the day.
For an added boost, consider adding a pinch of turmeric to the saltwater mixture. Turmeric’s anti-inflammatory properties can help reduce throat irritation and fight infections.
Tips for Using Herbal Remedies
- Choose organic, high-quality herbs: For the best results, always choose organic herbs that are free from pesticides or chemicals. Your health is the priority, so sourcing clean ingredients is essential.
- Check for contraindications: While herbs are natural, they can still interact with medications or preexisting health conditions. Always consult a healthcare provider before starting new herbal remedies.
- Stay hydrated: Keeping your throat moist is key to healing, so drink plenty of water and warm herbal teas.
Shop Products Mentioned in this Post:
You can find all of these products on Amazon, and I’ve handpicked the best options for quality and effectiveness. I only recommend products that I personally trust and use. You’ll find the links to purchase these herbal ingredients below, so you can easily stock up on the essentials for your DIY sore throat remedies. Shopping through these links also helps support this blog, allowing me to continue providing valuable wellness content for you.
Click to shop links– *This site contains Amazon Associate affiliate links.
- Dried Marshmallow Root
- Dried Licorice Root
- Raw Honey
- Fresh Ginger Root – I buy it from my local grocery store
- Slippery Elm Bark Powder
- Dried Sage
- Dried Chamomile Flowers
- Dried Peppermint Leaves
- Turmeric Powder
Final Thoughts
Herbal remedies offer a gentle, natural way to soothe sore throats and promote faster recovery. Whether you’re sipping on marshmallow root tea, gargling with sage, or taking honey and ginger syrup, these natural remedies provide effective relief while supporting your overall health.
Give these DIY herbal treatments a try next time you feel a scratchy throat coming on. Your body will thank you for the natural support!
XO Marla Kay
Crafting Your Own DIY Organic Cough Syrup:
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