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This article was co-written by Lisa Bryant, ND. Dr. Bryant is a Doctor of Naturopathy and Naturopathic Medicine Specialist in Portland, Oregon. She completed her residency in the Department of Family Naturopathy Medicine at the National University of Medicine in 2014.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 140,680 times.
Sputum in the throat can be very uncomfortable, but luckily there are many effective home remedies for phlegm! If you have phlegm in your throat, try measures such as gargling with salt water or steaming to dissolve the mucus. Alternatively, you can sip lemon tea and hot drinks, eat soups or spicy foods that are soothing. Finally, you should avoid certain factors that cause mucus to build up.
Steps
Use home remedies
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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 salt water but do not swallow. Tilt your head back and gargle for a few seconds, then spit the salt water into the sink and rinse your mouth with water. [1] X Research Source
- You can gargle with salt water every 2-3 hours throughout the day if needed.
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Use a humidifier to moisten the airways with warm water. Pour distilled water into the humidifier to the limit line. Turn on the machine and let it run for the duration of the treatment. The steam will warm the airways and thin the mucus. This will help reduce phlegm in the throat. [2] X Research Source
- If you like, you can add a few drops of eucalyptus oil to the water, an active ingredient in topical products. Use a dropper to add 2-3 drops of oil to the water before turning on the humidifier. [3] X Research Sources
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Take a hot shower and inhale the steam. Steam has the effect of thinning and loosening phlegm, so a hot shower is a useful treatment. Make sure the water is hot but not so hot that it burns your skin in the shower. Stand under the shower, relax, and breathe in deeply. [4] X Research Sources
- You can also use eucalyptus oil in the shower. Use a dropper to drop a few drops of oil on the floor of the tub just before you step in.
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Inhale steam from a bowl of hot water to thin and loosen phlegm. Pour the steaming hot water into a large bowl. Bow over the bowl of water, drape the towel over your head and the bowl of water. Slowly inhale the steam while you are still feeling good, then drink a glass of water to cool and hydrate your body. [5] X Research Sources
- This method is called facial steaming. You can steam 1-2 times per day as needed.
- To increase the effectiveness, you can add essential oils to the steam, such as 2-3 drops of eucalyptus, rosemary or peppermint essential oils to dissolve mucus and soothe the throat. [6] X Research Source
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Humming a hum to dissolve phlegm if your throat doesn’t hurt. The vibration in your throat when you hum can dissolve phlegm. Pick a tune you love and hum for 1-2 minutes, then take a few sips of water. This will help clear your throat. [7] X Research Sources
- This tip is most effective if the throat doesn’t hurt. If you find it uncomfortable to hum, you should choose another way.
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Wash the sinuses with a neti pot to clear the airways and thin the mucus. Pour the over-the-counter saline solution or purified water into the neti pot. Bend over the sink and tilt your head to the side. Place the spout of the neti pot over the nostril and slowly pour it into the nose. The saline should come in from one nostril and out the other. [8] X Research Sources
- Wash 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 a neti pot. Although rare, tap water can contain brain-eating amoebas.
Reduce mucus with food and drink
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Stay hydrated by drinking at least 2.7 liters of water per day. The liquid will thin the mucus, so it won’t build up in the throat. You need to make sure to meet your water needs every day by drinking plenty of water, tea and other beverages. Alternatively, you can snack on foods that contain water such as soup or fruit. Women need about 2.7 liters of water, and men need 3.7 liters of water per day. [9] X Trusted Source Mayo Clinic Go to Source
- Try flavoring water or tea with lemon, an ingredient that can loosen mucus. You can drop lemon slices into drinking water or squeeze lemons into a glass of water.
Warning: You should not drink too much water. If you drink too much water, you can go into fluid overload, as the body often retains water when sick. Symptoms of fluid overload include confusion, fatigue, restlessness, lethargy, and tremors. [10] X Research Source
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Drink warm drinks to clear your throat and dissolve mucus. Choose hot liquids like warm water, tea, or fermented apple juice to reduce phlegm. The heat will soften and thin the mucus for easier expulsion. This will clear your throat. [11] X Trusted Source PubMed Central Go to Source
- Warm liquids are also soothing, so you should feel better.
Tip: Ginger tea is a popular drink to soothe an irritated throat, cough, and reduce mucus. You can steep 1 packet of ginger tea in hot water for 2-3 minutes and drink it when the tea is at a comfortable temperature. [12] X Research Source
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Sip lemon tea with honey to soothe your throat and reduce mucus. Use 1 packet of lemon tea or mix 2 teaspoons (10 ml) of lemon juice in 1 cup (240 ml) of hot water. Stir in 1 tablespoon (15 ml) of honey into a cup of lemon juice and drink while still warm. [13] X Trusted Source Mayo Clinic Go to Source
- The acid in lemon juice helps to thin and remove phlegm, and honey helps soothe the throat.
- You can enjoy lemon tea with honey as many times as you like.
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Eat hot soup to thin and dissolve mucus. The soup will warm up the mucus and thin it out so it can be expelled more easily. Meat broth can also thin mucus and clear the throat. In addition, soups made with chicken broth such as chicken noodle soup also have anti-inflammatory effects. [14] X Research Source
- Choose soups made with chicken broth if possible. However, any kind of soup can be used to warm the body and increase the amount of fluid in the body.
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Eat spicy foods to loosen phlegm and ease it out. You can choose dishes with spicy condiments such as cayenne pepper, red pepper, wasabi mustard, horseradish or pepper. These spices act as natural decongestants, so the mucus thins out and you start to have a runny nose. This will help you get rid of phlegm. [15] X Research Source
- Spicy spices can burn your throat, so you may not want to try this when you have a sore throat.
Prevent phlegm accumulation
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Elevate the head so that mucus does not accumulate in the throat. The mucus will usually drain from the sinuses down the throat. If you lie down, mucus can stay there, and this causes phlegm to build up in your throat. To prevent this, rest your head on a pillow to allow the phlegm to drain easily. [16] X Research Source
- When sleeping, you should use many pillows to support your head or sleep in a chair if the mucus is too thick.
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Stop eating foods that cause gastroesophageal reflux. Gastroesophageal reflux disease can cause mucus to build up in the throat. If you often experience heartburn or burning in your throat, watch for foods that may be causing your symptoms and avoid them. [17] X Research Source
- Foods and drinks that commonly cause GERD include garlic, onions, spicy foods, caffeine, carbonated water, citrus fruits, alcohol, mints, tomato products, and chocolate. and fatty foods. [18] X Cleveland Clinic Trusted Source Go to Source
- Talk to your doctor if you have reflux more than 2 times in a week.
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Don’t smoke and stay away from secondhand smoke. Smoking can dry out the vocal cords, which in turn stimulates the body to produce more phlegm and mucus to restore lost moisture. This can cause more and more phlegm to build up. It’s best to stop smoking (if you smoke). In addition, you also need to ask other people not to smoke near you, or avoid going when someone smokes. [19] X Trusted Source PubMed Central Go to Source
- If you are a smoker, you can use nicotine gum or nicotine patches to deal with cravings.
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Avoid dairy products, as they will thicken mucus. You may have heard that milk causes the body to produce more mucus, but it’s not. However, it will cause the mucus to thicken, especially when you drink high-fat milk. While you probably won’t experience this, it’s best to stay away from dairy if you’re trying to get rid of phlegm. [20] X Trusted Source PubMed Central Go to Source
- If you still want to continue using milk, you should choose fat-free or low-fat milk, as these milks are less thickened.
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Avoid exposure to allergens, emissions, and toxic chemicals. Paint fumes, cleaning agents and other chemicals can irritate the airways and compromise respiratory function. This can stimulate the body to secrete more mucus. You need to limit your exposure to the above substances, wear a mask and move out to a ventilated place as quickly as possible. [21] X Research Source
Advice
- It’s okay if you swallow the mucus, but you can spit it out if you want. [22] X Research Source
- Use peppermint lozenges to soothe your throat.
Warning
- If you cough up blood, have shortness of breath, or have trouble breathing, seek emergency medical attention or call local emergency services.
- If they have yellow or green mucus, you should ask your doctor.
- Don’t use apple cider vinegar to treat phlegm. Apple cider vinegar works to treat infections, but it can burn your throat. [23] X Research Sources
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This article was co-written by Lisa Bryant, ND. Dr. Bryant is a Doctor of Naturopathy and Naturopathic Medicine Specialist in Portland, Oregon. She completed her residency in the Department of Family Naturopathy Medicine at the National University of Medicine in 2014.
There are 13 references cited in this article that you can view at the bottom of the page.
This article has been viewed 140,680 times.
Sputum in the throat can be very uncomfortable, but luckily there are many effective home remedies for phlegm! If you have phlegm in your throat, try measures such as gargling with salt water or steaming to dissolve the mucus. Alternatively, you can sip lemon tea and hot drinks, eat soups or spicy foods that are soothing. Finally, you should avoid certain factors that cause mucus to build up.
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