Best Tea for a Sore Throat

It’s January. For many of you, that means the weather is getting cold, your coats are getting some love, and your loved ones are developing cold symptoms. We’ve had a couple of sore throats already in the last month or so. I’m a big fan of trying natural remedies to alleviate symptoms before grabbing any over-the-counter medications. My kids can attest to my affinity for gargling salt water and using the Neti pot at the first sign of cold symptoms. I can generally ward off a full-blown cold if I use these methods for the first day or two.

I’m also a big fan of hot tea – like 3 or 4 cups minimum per day type of fan. Just for fun, I counted the varieties of tea I have in my pantry right now – there are 18. I have a tea for every occasion, whether that be for energy or focus or for relieving stress. I love that tea has a very soothing effect on sore throats, as well. But some types of tea are best for sore throats, and we’ll dive into those below.

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Why Drink Tea When You Have a Sore Throat?

Not only will hot tea warm you up in the wintertime but there are also some types that will actually help your body fight off illness. And drinking fluids in general is vital when you’re sick. Keeping a sore throat moist will help it become less irritated. (Read these other tips to drink more water to stay hydrated.)

Additionally, warm beverages can be very soothing to a painful throat. Hot teas are perfect because many contain antioxidants and anti-inflammatories, which will help you heal faster. And if you love honey in your tea, it has antibacterial properties.

What are the Best Teas for Sore Throats?

There are many varieties of teas and just the warmth of it alone will provide some relief from your sore throat symptoms. Here are the best teas and herbal infusions that will help soothe your sore throat.

Chamomile Tea

Chamomile has been used in natural medicine for years. It is a natural lubricant, making it a great option for soothing a sore throat. It is also an antioxidant and anti-inflammatory, so it can help boost your immune system.

Not only is chamomile good for sore throats, but it’s also known to provide a very calming effect and induce sleepiness. So, it might help you get some rest if your symptoms are keeping you awake. I like this Yogi Soothing Caramel Bedtime Tea.

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Licorice Root Tea

Licorice root tea is great for sore throats due to its antiviral and antimicrobial properties. It also helps aid digestion, reduces inflammation, and boosts the immune system. It has a naturally sweet flavor, but be careful not to drink too much or it could have adverse effects. Try this Yogi Egyptian Licorice Tea for a spicy-sweet, caffeine-free drink.

Turmeric Tea

Turmeric tea has antioxidant, anti-inflammatory, and antiseptic properties helping to heal your sore throat quickly. It contains a compound called curcumin and has been used in traditional herbal medicine for many years. It has a woody and slightly spicy taste. You can either purchase turmeric tea, like this one, or you can make your own by adding fresh turmeric to boiling water and then straining it. Use about a 1-inch piece of turmeric cut into rounds, add one cup of water, bring to a boil, then reduce heat and simmer for 5 minutes. Strain the tea through a fine-mesh sieve before drinking.

Peppermint Tea

Peppermint tea is great for soothing sore throats because it contains menthol, which not only soothes but also serves as a decongestant. It also has antiviral, antibacterial, and anti-inflammatory components. I enjoy fresh lemon in my peppermint tea, which gives it another healthy boost by adding Vitamin C. This Stash Peppermint tea is one of my favorites.

Lemon Tea

Speaking of putting lemons in tea, did you know you can buy lemon tea? Or make it on your own if you prefer. That big dose of Vitamin C will have you feeling better in no time. Try this TAZO Glazed Lemon Loaf tea. It tastes like dessert, but without the calories!

Marshmallow Root Tea

Despite its name, this tea does not taste like marshmallows toasted over a fire pit. It actually has an earthy taste. The tea is made from the marshmallow root plant, which contains a compound called mucilage. Mucilage coats the mucous membranes in the throat providing relief from pain and irritation.

Ginger Tea

You may know that ginger is effective at treating nausea or upset stomach. Did you know it can also help with sore throats? Ginger has powerful anti-inflammatory and antimicrobial properties that help your body fight viruses that can cause a sore throat.

You can make your own by slicing a 1-inch long piece of ginger into rounds and placing it in a pan with one cup of water. Bring the mixture to a boil, then reduce the heat and simmer for 5 minutes. You can add a cinnamon stick for flavor if you’d like. Once it’s done simmering, carefully pour it into a cup through a fine-mesh strainer. You can add lemon and honey for extra flavor if you prefer.

Green Tea

Ahhh – probably my favorite of the teas. Green tea is full of powerful antioxidants, giving your immune system the extra boost it needs to fight off viruses. Some people have also found sore throat relief by gargling green tea. Wait until the tea cools off to slightly warm, then take a drink, gargle for 5 seconds, then spit it out. Repeat this a few times. One of my favorite green teas is this Yogi Blueberry Slim Life Green Tea.

Onion Tea

I’d be remiss if I didn’t throw in my great grandma’s home remedy for general colds, including sore throats. It sounds awful if you’ve never tried it. But the onions actually become quite sweet as they boil. To make onion tea, cut one organic onion with the skin left on into 4 quarters. Place the quarters into a pan with 2 cups of water. Bring to a boil, then reduce the heat and simmer for 1 hour. Strain the tea into a cup and add honey. If you haven’t tried this home remedy, I highly recommend it.

Summary

So next time you or one of your loved ones is suffering from a sore throat, try one of these teas to provide some soothing relief. There are several to choose from depending on your tastes. I also recommend gargling with warm salt water starting with the first sign of a sore throat. Continue doing this 3 or 4 times a day until it subsides. I’ve found that this, along with drinking hot tea, gets rid of a sore throat within 2 or 3 days. Stay healthy!