5 remedies to help soothe a sore throat

It starts with a scratchy, uncomfortable feeling when you swallow, and the next thing you know, your throat feels like it's lined with razor blades.

A sore throat (or pharyngitis) is when the back of your throat is inflamed. It's commonly caused by viruses like cold and flu and can also be caused by bacteria. Your throat will be red and swollen and might have white streaks or spots of pus. These symptoms can make it uncomfortable to swallow or talk,¹ so it's no surprise that acute sore throats are one of the most common reasons patients visit their GP.²

But what can you do to ease your symptoms at home?

Most sore throats are caused by a virus, such as cold (rhinovirus), flu, COVID-19 or glandular fever. They're also often caused by allergies or tonsillitis (inflammation of the tonsils). ¹

Colds are a common occurrence, particularly in winter. Adults generally come down with a cold and sore throat 2 to 4 times a year, while children can catch 6 to 8 infections a year.³

While fewer than 1 in 3 sore throats are caused by a bacterial infection, some are caused by strep A (streptococcus pyogenes), sometimes called strep throat.

If your sore throat is caused by a bacterial infection, you may have other symptoms such as:

• swollen glands in your neck
• rash
• fever
• stomach pain
• vomiting.

If your sore throat is caused by bacteria, you may benefit from antibiotics. Make an appointment with your GP if you're concerned about your symptoms.

Most sore throats will get better within a week, but there are plenty of ways to make yourself more comfortable while you recover.

Rest is an important way to boost your recovery, and taking paracetamol and ibuprofen can help to ease pain.

Over-the-counter (OTC) medications, such as lozenges and throat gargles that contain local anaesthetic, may also provide relief. If you are pregnant or breastfeeding, ask your pharmacist to help you find suitable products without iodine.¹

Try some of these home remedies to make yourself more comfortable while you recover.

Saltwater may help reduce swelling and inflammation. Dissolve 1/2 teaspoon of salt in a cup of warm water and gargle several times a day for relief. Make sure you don't swallow it, though!

Drinking warm (not hot) fluids as well as cool drinks can help to soothe the back of your throat. Try sipping on chamomile or peppermint tea, or a mug of warm water with a teaspoon of honey and lemon juice mixed through.

Smoothies are a nutritious way to cool your throat. Try whipping up antioxidant-rich fruit smoothies using blueberries, strawberries or mangoes, or vegetable smoothies with spinach and kale.

Inhaling steam can relieve the discomfort of a sore throat by helping to moisturise it. Make a stream bath by filling a large bowl with hot water. Lean over it (making sure you're at a safe distance to avoid burns) and create a tent by putting a towel over your head and the bowl. Breathe in the steam for 5 to 10 minutes.

You can also try adding a handful of dried chamomile flowers or a herbal tea bag to the bowl, as chamomile is known for its anti-inflammatory and soothing properties.⁴

Chicken soup is said to be good for the soul and is also a popular home remedy when we’re feeling unwell. Try this simple homemade chicken soup to lift your spirits.

Eating food that is crunchy, spicy or acidic can irritate a sore throat, so try foods and drinks that are gentler on your body. Cool foods (such as smoothies, yoghurt, jelly or icy poles) may help relieve inflammation, while banana, melons and canned fruits are soft and soothing on a sore throat. Scrambled or poached eggs, mashed potatoes, pasta and cooked vegetables have the dual benefits of being easy to swallow and providing nourishment when you may not feel like eating.

Viral sore throats usually go away within a week, but you should see your doctor if you still have or develop:

• a sore throat that gets worse, rather than better after 2 to 3 days
• a fever
• trouble breathing
• swelling in the neck or jaw
• excessive drooling, especially in children
• symptoms associated with strep throat.