This article was co-authored by Zora Degrandpre, ND. Dr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
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A sore throat is a scratchy pain in the back of your throat that can make it difficult to swallow or speak. Your sore throat could have a variety of causes, including dehydration, allergies, and muscle strain. However, the most common causes of sore throats are viral and bacterial infections like the flu or strep throat.[1] Sore throats usually resolve naturally in a couple of days, but you can take steps to speed up the process. However, visit your doctor if your symptoms persist, you have signs of infection, or you’re having trouble breathing or swallowing.
Steps
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![Step 1 Use a humidifier.]()
Use a humidifier. Dry air will only make your sore throat worse with every breath you take. To help keep your throat moisturized and soothed, try to raise the moisture levels in the air. This is especially important if you live in a dry environment.- Clean your humidifier every week to prevent bacteria or mold from growing in it.
- If your throat feels particularly scratchy, try taking a hot shower and spending time in the steamy bathroom.
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![Step 2 Gargle with saltwater.]()
Gargle with saltwater. Add about 1 teaspoon of either table salt or sea salt to 8 oz. of warm water and stir to dissolve the salt. Gargle with the solution for about 30 seconds and spit it out. Repeat once every hour.[2] The salt reduces the swelling by drawing out the water in the swollen tissues.Advertisement -
![Step 3 Eat soft foods that won't irritate your throat.]()
Eat soft foods that won't irritate your throat. Choose items like applesauce, rice, scrambled eggs, well-cooked pasta, oatmeal, smoothies, and well-cooked beans and legumes. Cold foods and drinks like ice pops and frozen yogurt can also soothe your throat.[3]- Avoid spicy foods like chicken wings, pepperoni pizza, or anything with hot peppery, curry, or garlic.
- Avoid hard or sticky foods that might be hard to swallow. Examples include peanut butter, dry bread, toast or crackers, raw vegetables or fruits, and dry cereals.
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![Step 4 Chew your food well.]()
Chew your food well. Cut your food into small pieces with a fork and knife before putting it in your mouth. Make sure to chew it enough to break it down before swallowing. Chewing and letting saliva moisten the food will make it easier for you to swallow.[4]- You might also use a food processor to puree foods for easier swallowing.[5]
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![Step 1 Drink plenty of water.]()
Drink plenty of water. Drinking water prevents dehydration and keeps your throat moist to reduce discomfort. Most people prefer room-temperature water when they have a sore throat. If cold or hot water makes you feel better, though, drink that instead.[6]- Try adding a teaspoon of honey to the water. Honey has antibacterial properties and can help soothe and coat the throat.[7]
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![Step 2 Have lots of soups and broths.]()
Have lots of soups and broths. The old tales of treating colds with chicken soup are true! The liquid can help prevent a sinus infection while also soothing your throat, minimizing coughing, and keeping you hydrated.[8] -
![Step 3 Enjoy herbal tea.]()
Enjoy herbal tea. Herbal teas that contain licorice root, sage, ginger root, thyme, oregano, and marshmallow root can soothe your throat and help you relax. They may also help combat bacterial infections due to their antiseptic properties.[9] Start by brewing a cup of your favorite tea and adding 1 tsp (5 g) of a beneficial herb for a soothing effect. Have 3-5 cups per day for the best results.- Add some honey or lemon to your tea for flavor.
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![Step 1 Get immediate care for difficulty breathing, swallowing, or severe symptoms.]()
Get immediate care for difficulty breathing, swallowing, or severe symptoms. These are emergency symptoms that require medical attention. Call your doctor for a same-day appointment, or visit an urgent care center or emergency room for treatment. Severe symptoms include the following:[10]- A sore throat that lasts longer than a week or seems severe
- Difficulty swallowing
- Difficulty breathing
- Difficulty in opening your mouth
- Pain in your jaw joint
- Joint pain, especially new pains
- Earache
- Rash
- Fever higher than 101 F (38.3 C)
- Blood in your saliva or phlegm
- Frequently recurring sore throats
- A lump or mass in your neck
- Hoarseness that lasts more than two weeks
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![Step 2 See a doctor if your symptoms persist or you may have an infection.]()
See a doctor if your symptoms persist or you may have an infection. Normally, your sore throat will start to improve within a week. However, your sore throat may be caused by a viral or bacterial infection. If the infection is bacterial, your doctor may prescribe an antibiotic to help you recover. Call your doctor if you notice the following symptoms:- Fever
- Chills
- Coughing
- Runny nose
- Sneezing
- Body aches
- Headache
- Nausea or vomiting
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![Step 3 Get a simple physical exam at your doctor’s office.]()
Get a simple physical exam at your doctor’s office. Your doctor will look at your throat, feel your neck to check for swollen glands, listen to your breathing, and ask you about your symptoms. Then, they may take a throat swab to see if your sore throat is caused by a viral or bacterial infection. Although the throat swab shouldn’t cause you any pain, it may cause some discomfort if it triggers your gag reflex. After the throat swab is tested, your doctor will prescribe the best treatment.[11]- The doctor may also order a CBC (complete blood count) to check for an infection, or they may test you for allergies.
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![Step 4 Take antibiotics for a bacterial infection, as directed.]()
Take antibiotics for a bacterial infection, as directed. Your doctor may prescribe an antibiotic if your sore throat is caused by a bacterial infection. The medicine will help your immune system fight off the infection so you can feel better faster. Make sure you take all of the medication as prescribed, even if you start to feel better early. Otherwise, your symptoms may return.[12] -
![Step 5 Take over-the-counter pain relievers for discomfort from a viral infection.]()
Take over-the-counter pain relievers for discomfort from a viral infection. Unfortunately, there’s no medication for a viral infection. However, you can take pain relievers like NSAIDs or acetaminophen (Tylenol) to help with pain or discomfort. Always take these medications as directed on the label, and check with your doctor first.[13]- Over the counter NSAIDs include ibuprofen (Advil, Motrin) and naproxen (Aleve).
- Never give aspirin to a child under the age of 16, as it may cause Reye’s Syndrome.
Heal a Sore Throat With This Expert Series
Expert Q&A
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QuestionHow long does the average sore throat last?
Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorIt depends on what is causing the sore throat. Viral sore throats are usually gone within 5-7 days, though a sore throat due to mononucleosis (mono) can take longer. Smokers tend to have sore throats longer because of the constant irritation of the smoke. Bacterial sore throats start improving within a day or 2 or starting antibiotics. -
QuestionDoesn't mashed banana help with sore throats?Zora Degrandpre, NDDr. Zora Degrandpre is a Natural Health Doctor and Licensed Naturopathic Physician in Vancouver, Washington. She is a grant reviewer for the National Institutes of Health and the National Center for Complementary and Alternative Medicine. She received her ND from the National College of Natural Medicine in 2007.
Natural Health DoctorIt may, but it is more likely that mashed banana is easy to swallow and doesn't make the sore throat worse.
Reader Videos
Tips
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Most people find relief drinking hot liquids, but everyone is different. If you feel better drinking lukewarm or cool teas, go right ahead. Iced drinks can be helpful, as well, especially if you have a fever.Thanks
Tips from our Readers 
- Try using a family remedy, like drinking spoonfuls of warm lemonade. It works very well and it doesn’t coat your throat like other warm beverages do.
- Try drinking lukewarm or cool teas to help make your throat feel better, especially if you have a fever as well.
- Don't go outside if it is cold or dry because it might make your sore throat feel worse.
Warnings
- Do not use honey with a child under the age of 2. While it is rare, babies can get infant botulism from honey, as it sometimes contains bacterial spores, and infants do not have a developed immune system.Thanks
References
- ↑ https://www.mayoclinic.org/diseases-conditions/sore-throat/symptoms-causes/syc-20351635
- ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/sore-throat
- ↑ https://www.mayoclinic.org/diseases-conditions/strep-throat/diagnosis-treatment/drc-20350344
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003116.htm
- ↑ https://www.drugs.com/cg/soft-diet.html
- ↑ https://www.mayoclinic.org/diseases-conditions/sore-throat/diagnosis-treatment/drc-20351640
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/
- ↑ https://health.clevelandclinic.org/sore-throat-remedies-that-actually-work/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/31450579
About This Article
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.
While most sore throats will go away in a few days naturally, there are a few things you can do at home to speed up the process. Drink plenty of water to prevent dehydration and keep your throat moist. You can also add a teaspoon of honey to your water to help soothe and coat your throat. Soups and broths can also help reduce infection, so drink plenty of both to keep your sore throat from developing into a full-blown illness. Another way to treat your sore throat is with gargling. Add 1 teaspoon of salt to 8 ounces of warm water and stir until the salt dissolves. Then, gargle the solution for 30 seconds before spitting it out. Repeat this every hour to help reduce the swelling in your throat. To kill bacteria, try adding 1 tablespoon of apple cider vinegar to 1 cup of warm water and gargle with it 2 to 3 times a day. For more tips from our Medical co-author, including when to seek medical care for a sore throat, keep reading!
Reader Success Stories
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"This article helped a lot because my throat is just sore, not scratchy. I like the ideas about different teas & the ACV (apple cider vinegar). Plus, there was a lot of other helpful tips! Thanks a bunch! :)"..." more
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