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Phlegm in your throat can be really uncomfortable, but the good news is that there are several effective home remedies to get rid of it! If you're dealing with phlegm, try remedies like gargling with salt water or steaming to break up the mucus. Additionally, sipping lemon tea, warm drinks, eating soup, or spicy foods can provide relief. Finally, be mindful of certain factors that can cause mucus buildup.
Steps
Use Home Remedies
Gargle with warm salt water to reduce mucus and soothe your throat. Mix half a teaspoon of salt (2.5 ml) with 1 cup (240 ml) of warm water. Take a sip of the saltwater but don't swallow. Tilt your head back and gargle for a few seconds, then spit it out into the sink and rinse your mouth with plain water.
- You can gargle with salt water every 2-3 hours throughout the day if needed.
Use a humidifier to hydrate your airways with warm water. Fill the humidifier with distilled water up to the marked line. Turn on the machine and let it run during your treatment. The steam will warm your airways and thin the mucus. This method will help reduce phlegm in your throat.
- If desired, you can add a few drops of eucalyptus essential oil, a common ingredient in topical products. Use a dropper to add 2-3 drops of oil into the water before turning on the humidifier.
Take a hot shower and inhale the steam. Steam helps loosen and thin phlegm, making a hot shower an effective remedy. Turn on the water to a hot, but not scalding, temperature. Stand under the shower, relax, and breathe deeply.
- You can also use eucalyptus essential oil in the shower. Add a few drops of oil to the shower floor just before you step in.
Inhale steam from a bowl of hot water to thin and loosen phlegm. Pour steaming hot water into a large bowl. Lean your head over the bowl and cover your head and the bowl with a towel. Slowly inhale the steam while it remains comfortable, then drink a glass of water to cool down and hydrate your body.
- This technique is known as facial steaming. You can steam 1-2 times per day as needed.
- To increase effectiveness, you can add essential oils to the steaming water, such as 2-3 drops of eucalyptus, rosemary, or peppermint oil to help break down mucus and soothe your throat.
Hum to break up phlegm if your throat isn't sore. The vibrations in your throat while humming can help break down phlegm. Choose a song you enjoy and hum for 1-2 minutes, then take a few sips of water. This will help clear your throat.
- This method is most effective if your throat is not sore. If you experience discomfort while humming, you should try a different method.
Use a neti pot to rinse your sinuses to clear your airways and thin mucus. Pour over-the-counter saline solution or purified water into the neti pot. Bend over the sink and tilt your head to one side. Place the spout of the neti pot into one nostril and gently pour the water into your nose. The saline should flow in one nostril and out the other.
- Rinse both nostrils over the sink. Be careful not to inhale the saline solution or water.
- Do not use tap water to rinse your nose with the neti pot. Though rare, tap water may contain amoeba that can cause brain infection.
Reduce mucus with food and drinks
Stay hydrated by drinking at least 2.7 liters of water daily. Fluids will help thin the mucus, preventing it from accumulating in the throat. Ensure you meet your daily hydration needs by consuming water, tea, and other drinks. You can also eat hydrating foods like soups or fruits. Women need approximately 2.7 liters of water, and men need 3.7 liters per day.
- Try adding flavor to your water or tea with lemon, a natural ingredient that helps break down mucus. You can drop lemon slices into your water or squeeze fresh lemon juice into your glass.
Caution: Avoid excessive water intake. Drinking too much water may lead to fluid overload, as the body tends to retain water when sick. Symptoms of fluid overload include confusion, fatigue, restlessness, dizziness, and trembling.
Drink warm beverages to clear your throat and break down mucus. Opt for hot liquids like warm water, tea, or fermented apple cider to reduce phlegm. The heat helps soften and thin the mucus, making it easier to expel. This method will help clear your throat.
- Warm liquids are also soothing, which will make you feel better.
Tip: Ginger tea is a popular drink for soothing an irritated throat, reducing coughing, and thinning mucus. You can steep a ginger tea bag in hot water for 2-3 minutes and drink it when it reaches a comfortable warm temperature.
Sip lemon tea with honey to soothe your throat and reduce mucus. Use one lemon tea bag or add 2 teaspoons (10 ml) of lemon juice to a cup (240 ml) of hot water. Stir in 1 tablespoon (15 ml) of honey and drink while warm.
- The acidity in lemon juice helps thin and clear mucus, while honey soothes your throat.
- You can enjoy lemon honey tea as often as you like.
Eat hot soup to loosen and break down mucus. Soup will warm the mucus, making it thinner and easier to expel. Meat broth can also help thin mucus and clear the throat. Additionally, soups made with chicken broth, such as chicken noodle soup, have anti-inflammatory properties.
- If possible, choose a chicken broth-based soup. However, any type of soup will help warm you up and increase fluid intake.
Eat spicy foods to break down mucus and make it easier to expel. You can opt for spicy dishes like cayenne pepper, hot chili peppers, wasabi mustard, horseradish, or black pepper. These spices act as natural decongestants, thinning mucus and causing a runny nose. This will help you clear the phlegm.
- Spicy foods can irritate your throat, so it might not be ideal to try this remedy if you have a sore throat.
Prevent mucus buildup
Elevate your head to prevent mucus from accumulating in your throat. Mucus often drains from the sinuses into the throat. If you lie down, the mucus may pool there, leading to phlegm buildup. To prevent this, prop up your head on pillows so mucus can drain more easily.
- While sleeping, use several pillows to elevate your head, or sleep on a chair if the mucus is particularly thick.
Avoid foods that trigger acid reflux. Acid reflux can cause mucus to accumulate in the throat. If you often experience heartburn or a burning sensation in your throat, monitor which foods may be causing these symptoms and try to avoid them.
- Common foods and drinks that trigger acid reflux include garlic, onions, spicy foods, caffeine, carbonated beverages, citrus fruits, alcohol, mint, tomato-based products, chocolate, and greasy foods.
- Consult your doctor if you experience acid reflux more than twice a week.
Quit smoking and avoid secondhand smoke. Smoking dries out the vocal cords, which stimulates the body to produce more mucus in an attempt to restore lost moisture. This can lead to an increase in mucus buildup. It is best to quit smoking (if you smoke), and also ask others not to smoke around you or avoid places where people are smoking.
- If you're addicted to cigarettes, you might consider using nicotine gum or patches to manage cravings.
Avoid dairy products as they can thicken mucus. While you may have heard that dairy increases mucus production, it actually causes mucus to become thicker, especially if you consume full-fat milk. Even if you don't typically experience this effect, it's best to stay away from dairy while trying to clear mucus.
- If you still want to consume dairy, opt for low-fat or fat-free milk, as these options are less likely to thicken mucus.
Limit exposure to allergens, fumes, and toxic chemicals. Paint fumes, cleaning products, and other chemicals can irritate the airways and damage respiratory function. This can trigger the body to produce more mucus. It's important to minimize exposure to these substances, wear a mask, and move to a well-ventilated area as soon as possible.
Advice
- Swallowing mucus is not harmful, but you can spit it out if preferred.
- Lozenges with mint can help soothe the throat.
Warning
- If you cough up blood, experience rapid breathing, or difficulty breathing, seek immediate medical attention or call local emergency services.
- If you expel mucus that is yellow or green, consult your doctor.
- Avoid using apple cider vinegar to treat mucus. While apple cider vinegar can treat infections, it may cause irritation or a burning sensation in the throat.
