Getting Phlegm out of Your Throat Without the Use of Medicine

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Get rid of phlegm fast with these easy home and lifestyle tips

Co-authored by Lisa Bryant, ND and Bailey Cho

Last Updated: November 4, 2024 Fact Checked

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Dealing with phlegm can be really annoying. Fortunately, there are lots of home remedies that are pretty effective! If you have phlegm in your throat, try home treatments like gargling with salt water or inhaling steam to break up the mucus. Additionally, sip on hot liquids and ginger tea to get relief, and eat soup or spicy foods. Finally, prevent further mucus buildup by avoiding triggers like smoke, fumes, and allergens.

Method 1

Method 1 of 3:

Using Home Treatments

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1
Gargle with warm salt water to relieve mucus and soothe your throat. Mix .5 tablespoons (7.4 mL) of salt into one glass of warm water.^{[1]
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Cleveland Clinic
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Go to source} Take a sip of salt water, but don’t swallow. Instead, tilt your head back and gargle the water for 30-45 seconds. Then, spit out the salt water in the sink and rinse out your mouth.^{[2]
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- You can repeat this treatment 2-4 times a day, as needed.
2
Use a cool-mist humidifier to moisten your throat and airways. Pour distilled water into your humidifier up to the fill line. Then, turn on the humidifier and keep it running while you recover. The mist will moisten your airways and thin your mucus. This should relieve the phlegm in your throat.^{[3]
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Cleveland Clinic
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- Eucalyptus essential oil, an active ingredient in VapoRub products, can help loosen phlegm in your chest.^{[4]
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  Cleveland Clinic
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  Go to source} If you decide to add it to your diffuser, follow the manufacturer’s instructions on the label and ensure the space is well ventilated.^{[5]
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  American Lung Association
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Since steam can loosen built-up phlegm, taking a steamy shower may help.^{[6]
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Research source} Set your water temperature to hot but not scalding. Then, relax in your shower and take deep breaths.
4
Inhale steam from a bowl of hot water to thin and loosen the phlegm. Fill a large bowl with steaming hot water and let it cool for one minute. Then, lean over the bowl and drape a towel over your head and the bowl. Slowly inhale the steam for 10-15 minutes.^{[7]
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- This is called a facial steam. You can do it once or twice a day to get relief, or at times when you’re most aware of your symptoms.
- Many people inhale eucalyptus steam to loosen phlegm in their chest and relieve congestion.^{[8]
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  Research source} Put a few drops of essential oil into a bowl of hot water before placing a towel over your head and breathing in the steam.^{[9]
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  Cleveland Clinic
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- Research shows that steam inhalation may scald your face.^{[10]
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  PubMed Central
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  Go to source} If you choose to do this method, be sure to maintain a safe distance from the bowl. Do not put your face so close that your skin feels like it’s burning or you’re having trouble breathing fresh air.
5
Hum to break up the phlegm if your throat doesn’t hurt. Humming makes your throat vibrate, which may help break up mucus.^{[11]
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Research source} Pick your favorite song, then hum for a minute or 2. Follow up with a few sips of water. This can help clear your throat.
- This works best if your throat isn’t sore. If humming feels uncomfortable, try something else.
6
Rinse your sinuses with a neti pot to clear your airways and thin mucus. Fill a neti pot with an over-the-counter saline rinse (made with distilled or sterile water). Then, lean over a sink and tilt your head to one side. Breathing through your open mouth, place the spout of the neti pot against your top nostril, then slowly pour the water into your nose. The water should go in your top nostril and exit your bottom nostril.^{[12]
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US Food and Drug Administration
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- Rinse both of your nostrils over the sink. Allow the solution and any excess mucus to drip out, blowing your nose to clear the nasal passage.^{[13]
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- Never use tap water in your neti pot. Some tap water contains amoebas that can lead to serious infections. Only use distilled, sterile, or filtered water, or tap water that has been boiled for 3-5 minutes and cooled until it is lukewarm.^{[14]
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Method 2

Method 2 of 3:

Relieving Mucus with Fluids and Food

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Stay hydrated by drinking at least 6-8 glasses of water per day. Fluids will help thin out the mucus so that it doesn’t build up in your throat.^{[15]
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Research source} Make sure you stay hydrated by drinking plenty of water, tea, and other beverages. Additionally, snack on foods that contain water, like soup or fruit. Women need about 11.5 cups (2.7 L) of water daily, while men need about 15.5 cups (3.7 L) of water daily.^{[16]
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Harvard Medical School
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- Try flavoring your water with lemon or diluted juice if you dislike drinking plain water.^{[17]
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  Research source} Add lemon slices to your water or squeeze some lemon juice into your glass.
Warning: You don’t need to drink an excessive amount of fluids. If you drink too much, you may experience fluid overload because it’s normal for your body to hold onto fluids while you’re sick. Symptoms of fluid overload include confusion, lethargy, irritability, coma, and convulsions.^{[18]
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2
Drink warm liquids to clear your throat and break up the mucus. Studies show that drinking hot water or chicken soup can clear mucus and your nasal passages.^{[19]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} The heat of the fluid will soften and thin the mucus so it drains away more easily.
- Drinking warm liquids can also soothe a sore throat and help you stay hydrated.^{[20]
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Tip: Ginger tea is a popular drink for relieving throat irritation, cough, and mucus. Steep a fresh, peeled piece of ginger in boiling water for at least 10 minutes, then drink it when it’s comfortably warm.^{[21]
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Johns Hopkins Medicine
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3
Sip on lemon water with honey to soothe your throat and clear mucus. Add 1 tablespoon (15 mL) of lemon juice to 1 cup (240 mL) of hot water. Then, stir 1 tablespoon (15 mL) of honey into the lemon water. Drink your tea while it’s warm to loosen thick mucus and relieve a cough.^{[22]
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- The acid in the lemon juice helps to thin and remove the phlegm, while the honey soothes your throat.
- You can enjoy your lemon water with honey as often as you’d like.
Soup warms the mucus in your throat, which can thin it out so it goes away easily. It can also help relieve pain and sinus pressure.^{[23]
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Research source} Additionally, studies show that eating chicken noodle soup can reduce inflammation.^{[24]
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5
Eat spicy foods to loosen the phlegm so it drains easily. Choose dishes that contain spices like cayenne pepper, chili pepper, wasabi, horseradish, or peppers. These spices contain capsaicin, which can break up mucus and cause your nose to run. This should help clear your phlegm.^{[25]
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- Spices can upset your stomach, so you may not want to try this if you have a history of gastrointestinal issues.

Method 3

Method 3 of 3:

Preventing Phlegm Buildup

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1
Keep your head elevated so mucus won’t collect in your throat. Mucus naturally drains from your sinuses down the back of your throat. If you’re lying down, the mucus can pool there. This leads to a buildup of phlegm in your throat. To prevent this, prop yourself up on pillows to allow the phlegm to drain.^{[26]
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- When you’re sleeping, use a lot of pillows or sleep in a chair if your mucus is really thick.
2
Stop eating foods that cause you to have acid reflux. Acid reflux can cause mucus to collect in your throat. If you commonly experience heartburn or burning in your throat, monitor the foods that seem to cause your symptoms. Then, avoiding eating those foods.^{[27]
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- Common foods that cause acid reflux include: garlic, onions, spicy foods, caffeine, carbonated drinks, citrus foods, onions, alcohol, mint, tomato products, chocolate, and fried, greasy foods.^{[28]
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- Talk to your doctor if you’re having acid reflux more than twice a week, if you haven’t already.
3
Avoid smoking and stay away from secondhand smoke. Smoking can dry out your vocal cords, which triggers your body to make more phlegm and mucus to restore the lost moisture. This can make your phlegm worse. It’s best to stop smoking if you do. Additionally, ask others not to smoke around you or step away while they do it.^{[29]
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Cleveland Clinic
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- If you’re a smoker, you may be able to use nicotine gum or patches to help you deal with your cravings.
You may have heard that drinking milk increases mucus production, but studies show that it’s not true.^{[30]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} It does, however, temporarily thicken your saliva and coat your throat, making it harder to swallow.^{[31]
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Dairy Council of California
Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits.

Go to source} While you might not experience thicker mucus, consider staying away from dairy if you’re trying to get rid of phlegm.
Paint fumes, cleaners, and other chemicals can irritate your airways and harm your respiratory function. This can trigger your body to produce more mucus. Limit your contact with irritants or chemicals. If you must come into contact with them, wear a face mask and move to a ventilated area as soon as possible.^{[32]
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Cleveland Clinic
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Heal a Sore Throat With This Expert Series

Heal a sore throat fast with these expert articles. Learn how to soothe it, sleep with it, and even cure it naturally.

1

Get Rid of a Sore Throat Quickly

2

Sleep with a Sore Throat

3

Soothe an Itchy Throat

4

Treat a Sore Throat After Throwing Up

5

Getting Phlegm out of Your Throat Without the Use of Medicine

6

How to Get Rid of a Cough in 5 Minutes: Remedies to Calm & Prevent Coughing

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Question

I have old phlegm in my throat. How can I get rid of it? Does phlegm affect voice?

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

Yes, phlegm may temporarily affect your voice. However, this should go away when the phlegm is gone. Try gargling with salt water to help remove the phlegm. You many need to gargle with salt water 2-3 times to reduce the phlegm in your throat.

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My nose and throat is choked with mucus and phlegm. How do I get rid of it??

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

Your best option for this is to use a neti pot to help clear out the mucus and phlegm. You can find the instructions for using a neti pot above.

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I have been diagnosed with tonsillitis. It hurts, so what can I do to sooth my tonsils ?

Lisa Bryant, ND
Licensed Naturopathic Physician
Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.

Lisa Bryant, ND

Licensed Naturopathic Physician

Expert Answer

If your tonsils are hurting because of a viral infection, the remedies discussed in this article should help sooth your throat. You might also try Traditional Medicinals Throat Coat Tea. When you brew the tea, put 2 tea bags in the cup so your tea will be more potent, which will help it sooth your throat.

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It’s okay to swallow your mucus, but you can spit it out if you prefer.^{[33]
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Have a cough drop with menthol to help soothe your throat.

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The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Add turmeric powder to warm water and drink it every 3-4 hours. Phlegm will loosen up and come out of your throat.
Take a teaspoon of honey because it creates a layer that helps relieve and soothe the soreness in your throat.

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Warnings

If you are coughing up yellow or green colored mucus, or have a cough that lasts more than 2 weeks, visit your healthcare provider.^{[34]
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If you are coughing up blood, have shortness of breath or difficulty breathing, seek immediate medical care or call emergency services.^{[35]
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