As the seasons change, many people experience an itchy, scratchy throat, often caused by viral infections like colds or flu. While sore throats are common—over five million Americans visit doctors for them annually—relief can sometimes be found using everyday pantry items, backed by scientific research.
Warm liquids such as tea or broth help keep the throat moist and loosen mucus. Dr. Amy Zack of Cleveland Clinic notes that warm temperatures can reduce coughing by soothing the throat. Chamomile and green teas offer anti-inflammatory benefits, while cold liquids can be equally soothing; experts recommend trying both to see what works best.
Honey is a natural antioxidant with antibacterial properties. Research from the University of Illinois Urbana-Champaign found that just one or two drops can relieve cough symptoms in adults. Stirring a spoonful into tea combines benefits, but honey should not be given to children under one year due to the risk of infant botulism.
Gargling with salt water reduces swelling, pain, and clears mucus. A 2019 study showed that people with nonbacterial sore throats who gargled with salt water experienced less severe pain and swallowing difficulty after a week compared to those using antiseptic mouthwash. A half teaspoon of salt in eight ounces of warm water, repeated hourly, is recommended.
Cayenne pepper or hot sauce contains capsaicin, which fights inflammation and blocks pain. A small study in cancer patients found capsaicin relieved pain from swollen membranes, and a larger study showed it helped with cough symptoms. However, capsaicin can increase mucus production, so it should be used sparingly.
Sucking on lozenges stimulates saliva production, keeping the throat moist. Many contain menthol, which soothes pain. Dr. Valerie Riddle of the National Institutes of Health explains that sore throats often worsen overnight due to dryness, and lozenges or hard candies can help maintain moisture.
