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Mucus is unpleasant, nasty, and sometimes stays with you for longer than expected. Luckily, there are lots of ways you can get rid of mucus and phlegm in your throat. Start by providing basic care for your throat and mucus. If this doesn't work, you can try herbal and natural remedies. For frequent trouble with mucus, change your diet to avoid foods that can increase mucus.

Method 1
Method 1 of 4:

Getting Basic Care

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  1. If an excess of mucus has made its home in your throat, it's okay to evict it by coughing it up. Find a remote place, such as a bathroom, and try to loosen the mucus from your throat by coughing or hacking. Make sure not to cough too hard or too much, as it can do some damage.
  2. Watermark wikiHow to Clear the Throat of Mucus
    Gargle with warm water and salt. Dissolve a teaspoon of salt into 8 ounces of lukewarm or warm water. Take the water into your mouth, tilt your head back, and without swallowing, gargle the salt water in the back of your throat.
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  3. Watermark wikiHow to Clear the Throat of Mucus
    The right liquids can help loosen the mucus from the lining of the throat as the liquids pass down the esophagus. Try the following for time-tested mucus relief:
  4. Watermark wikiHow to Clear the Throat of Mucus
    Give yourself a steam treatment and let warm steam travel down your sinus and throat, loosening up some of the mucus that's lodged there. Try the following for relief:
    • Wrap a towel around your head and breathe in the steam issuing from warm water. Even better, steep some tea (chamomile works great) in a large pot, carefully lower your head over being and breathe in the steam.
    • Take warm showers. If you take a long shower, be sure to moisturize afterward as warm water robs your skin of essential oils and moisture.
    • Use a humidifier/vaporizer. Allow your humidifier to pump moist air into your room. Take care not to pump too much moisture into the air; a little bit goes a long way.
  5. Watermark wikiHow to Clear the Throat of Mucus
    Generic medicine, like guaifenesin (Mucinex), is available to thin out and loosen mucus. Look for medicines that are labeled "expectorants," which means to clear out phlegm or mucus.[3]
  6. 6
    Remove mucus on your tongue with a tongue scraper. Place the tongue scraper on the back of your tongue, then slowly bring it forward. Wipe off the tongue scraper, then repeat as many times as needed. This can remove mucus from the back of your mouth.[4]
    • You can find a tongue scraper at your local drugstore or online.
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Method 2
Method 2 of 4:

Administering Herbal and Natural Remedies

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  1. Watermark wikiHow to Clear the Throat of Mucus
    Use eucalyptus oil. Eucalyptus oil has long been used as an herbal mucus relief product. The most effective way to use eucalyptus oil is to line the upper chest area with a carrier oil such as coconut oil and then rub in a few drops of the eucalyptus oil. This might make you cough a little more than expected, at first, but after a while it should help loosen mucus from your throat.
    • Add a few drops of eucalyptus oil to your vaporizer for another effective treatment option. Do not take eucalyptus oil orally.
  2. Watermark wikiHow to Clear the Throat of Mucus
    Add turmeric powder to liquids to keep the digestive tract working. Turmeric also works as an antiseptic. Add one tablespoon of turmeric and one tablespoon of honey to 8 ounces of hot water, dissolving. Drink the liquid, and repeat for best results.
  3. Watermark wikiHow to Clear the Throat of Mucus
    Eat spicy foods to get the mucus loose and runny. The list of spicy foods that can aid in mucus relief is long. A few foods you might eat include:
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Method 3
Method 3 of 4:

Avoiding Mucus-Producing Foods and Irritants

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  1. Watermark wikiHow to Clear the Throat of Mucus
    Although many dispute the evidence that dairy makes mucus worse, it's best to avoid it if you think that mucus may get worse after you reach for the milk. That's because the fat content in milk may be high, making mucus thicker and more irritating.[5]
  2. Watermark wikiHow to Clear the Throat of Mucus
    Soy products, such as soymilk, tofu, and tempeh, although rich in protein and otherwise healthy for you, may increase the viscosity of mucus and cause buildups of mucus in the chest. If you have a choice, it may be better to stay on the safe side and avoid soy.
  3. Watermark wikiHow to Clear the Throat of Mucus
    Stop smoking. Just another reason — one of many — to quit smoking if you haven't already. Smoking irritates the throat, worsens respiratory function, and causes congestion.
  4. Watermark wikiHow to Clear the Throat of Mucus
    Paints and household cleaners such as ammonia may be irritating to the nose and throat, causing further mucus production.
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Method 4
Method 4 of 4:

Diagnosing the Problem

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  1. Watermark wikiHow to Clear the Throat of Mucus
    You probably know whether or not you have a cold. But do you know why colds are accompanied by persistent mucus? Mucus performs two functions[6] :
    • It coats organs, keeping them moisturized and preventing them from drying out.
    • It acts as a kind of first defense against pollutants and bacteria, which often get caught in the mucus before infiltrating the rest of the body.
  2. Watermark wikiHow to Clear the Throat of Mucus
    Know if you may have post-nasal drip. Post-nasal drip is when your body produces excess mucus, and the mucus runs down your throat instead of out your nose.[7] Post-nasal drip can be caused by colds and allergies, certain medications (including medicines for hypertension), deviated septa, and fumes from irritants. Call your doctor if your drainage is foul-smelling or lasts for longer than 10 days.
  3. Watermark wikiHow to Clear the Throat of Mucus
    Know if the mucus is being caused by seasonal allergies or an allergic reaction. Allergies can stimulate the production of mucus. Mucus caused by allergies is usually clear, whereas mucus caused by a cold or flu is usually greenish yellow.[8] If you're susceptible to allergies, avoid going outside on days when the pollen count is high, and stay away from:
    • Mold
    • Animal dander
    • Dust mites
  4. Watermark wikiHow to Clear the Throat of Mucus
    If you recently found out you are pregnant, that could explain your problem with mucus. While there's not anything you can take, aside from decongestants like Claritin, it should be comforting to know that your ramped-up mucus production won't last forever.
  5. 5
    Consider if mucus on your tongue could be thrush. If most of the excess mucus seems to be on the back of your tongue, then it could be a sign of oral thrush, which is caused by candida. You might also notice the following symptoms:[9]
    • White sores on your tongue, inner cheeks, gums, tonsils, and roof of your mouth
    • Redness
    • Burning
    • Soreness
    • Loss of taste
    • Feeling like you have cotton in your mouth
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Expert Q&A

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Add New Question
  • Question
    Does soda make it worse?
    Luba Lee, FNP-BC, MS
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    Yes, cold and carbonated drinks can hurt your throat and make it take longer to heal the underlying issue. Don't drink these types of beverages while you're trying to clear out your mucus.
  • Question
    How do I clear my throat of mucus if my nose is plugged up as well?
    Luba Lee, FNP-BC, MS
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    You can use the same techniques to clear both your throat and your nose. Rest, take care of your body, drink plenty of warm or hot fluids, use a humidifier, gargle with salt water, and take immune supporting supplements. Ask your doctor which expectorant you can take to relieve your symptoms.
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References

  1. Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
  2. Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
  3. Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
  4. https://my.clevelandclinic.org/health/diseases/17654-white-tongue
  5. https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation
  6. https://my.clevelandclinic.org/health/diseases/15285-acute-sinusitis
  7. Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
  8. https://my.clevelandclinic.org/health/diseases/8610-allergies
  9. https://my.clevelandclinic.org/health/diseases/10956-thrush

About This Article

Ni-Cheng Liang, MD
Medically reviewed by:
Board Certified Pulmonologist
This article was medically reviewed by Ni-Cheng Liang, MD. Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year. This article has been viewed 5,681,693 times.
326 votes - 92%
Co-authors: 77
Updated: October 16, 2024
Views: 5,681,693
Categories: Sore Throat Care

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To clear mucus out of your throat, try gargling with salt water and then spitting it out. You can also take a long, hot shower with the door closed so the bathroom gets steamy since steam can help clear up mucus. Drinking a cup of warm tea with lemon and honey is also effective. If you don't have any tea, drink some warm soup or broth instead, which will cut through the mucus so it clears out of your throat. To learn what foods you should avoid so you don't make your mucus worse, scroll down!

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Thanks to all authors for creating a page that has been read 5,681,693 times.

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    Mar 19, 2018

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