A warm, soothing cup of tea is the perfect remedy for a common cold, seasonal allergies, and sore throats. It boosts immunity and helps you fight off infections.

How does tea help soothe sore throats?

The Heat

The heat from hot or warm liquids like tea help relax and soothe the muscles in your throat so that they don’t feel constricted or scratchy. Hot tea reduces the risk of dehydration by keeping the throat moist, which helps reduce pain and irritation in the muscles of the throat. Hot tea also has the added advantage of improving blood circulation, and regulating anxiety and stress.

Anti-inflammatory and Antioxidant 

Tea is rich in antioxidants and anti-inflammatory properties. Sore throats are, essentially, caused by the inflammation of the muscles in your throat, either due to a cold, changes in temperature and seasons, or a viral infection. The antioxidants and anti-inflammatory properties of tea reduce the inflammation and swelling thereby soothing the pain. The antioxidants found in tea also boost immunity and promote the healing of the muscles in your throat.

The Best Teas for a Sore Throat

Here are some of the best teas and tea blends that will help remedy sore throats. Each tea has medicinal properties that make them perfect for not just as a cure for sore throat but as new staples you can introduce into your diet for a better, healthier life.

Black Tea

 

Traditional and effective, black tea which is rich in antioxidants and anti-inflammatory properties is one of the best natural remedies for sore throats. Black tea also contains caffeine and the amino acid L-theanine which boosts concentration and improves cognitive function. Most over the counter or prescription drugs and syrups for sore throats can make you feel groggy or sleepy. Black tea has none of these side effects. It has the added advantage of being beneficial for your immunity and digestion.

Recipe-

• Add tea leaves to a pot of boiling water. Put the lid on and let it brew for 2 minutes. Strain the tea leaves out and serve the steaming brew into cups to enjoy.
• You can add milk, honey, or sugar according to your tastes.
• Teakruthi’s Scottish Legacy, combines the strong boldness of Ceylon black teas with the sweet undertones of strawberry vanilla aroma.

Also Read- What are the benefits of Black tea?

Slippery Elm Tea

Slippery elm is a herb that has been used as a remedy for sore throats for centuries. It has low caffeine and calorie content and helps soothe and protect the swollen muscles of the throat. Slippery elm tea also helps treat chronic disorders like painful bladder syndrome, urinary tract infections, and acid reflux.

Recipe-

• Add two teaspoons of the slippery elm powder to two cups of boiling water and let it steep for a few minutes. Strain the brew into cups and enjoy.   

Licorice Root Tea

A staple of traditional Chinese medicine and home remedies, licorice root with its slightly sweet taste and aroma is best known and used for its soothing effects on gastrointestinal ailments. However, it is also rich in antiviral and antibacterial properties which help fight infections and soothe sore throats. Licorice root tea also has the added advantage of regulating insulin and kidney function, acting as a remedy for diabetes. It is also known for controlling the symptoms of menopause and boosting weight loss.

Recipe-

• Bring a pot of water to boil and add licorice root. Let it infuse for a few minutes, strain the root out and use the infused water to brew tea.
• Add a teaspoon of tea blend with licorice root to a pot of boiling water and let it steep for a few minutes. Strain the tea and pour into cups.
• Consult a physician before you try licorice root tea, as large quantities can be quite dangerous for people with certain cardiovascular and other health conditions.

Chamomile Tea

Chamomile tea is rich in antioxidants, anti-inflammatory, and antispasmodic properties. These help soothe inflammation of the throat muscles and reduce hoarseness and pain. Calorie and caffeine-free, chamomile tea has mild sedative properties which makes it a natural and effective remedy for irregular sleep patterns and helps induce restful sleep. It also helps relax nerves and regulates blood pressure.

Recipe-

• You can add a teaspoon of chamomile tea to boiling water and let it brew for about 2 minutes. Strain the brew and enjoy a cup of the soothing goodness. 
• You can add a teaspoon of honey or a lemon wedge according to taste.

Enjoy a cup of chamomile tea before bedtime for a peaceful night’s sleep.

Also Read- Ten best teas to relieve anxiety and soothe your senses

Turmeric Tea

Turmeric with its anti-inflammatory, antiseptic, and antioxidant properties has long since been a staple in Ayurvedic medicine and home remedies. The antiseptic properties of turmeric help fight infections (viral and bacterial) and the anti-inflammatory properties help soothe the swelling in the muscles of the throat. Turmeric tea also has the added advantage of boosting memory and neurological function, regulating blood pressure and cardiovascular function, and preventing cancer and degenerative disorders like Alzheimer’s disease.

Recipe-

• Add ground turmeric to a pot of water and let it come to boil. Once it starts to boil, turn the heat down and cool. Pour the brew into cups and enjoy.
• You can add black pepper, lemon juice, or honey according to your tastes.

Green Tea

The anti-inflammatory and diuretic properties of ginger makes it one of the best home remedies for a sore throat. The anti-inflammatory properties help reduce the swelling of the muscles and reduce the pain and irritation caused due to a sore throat. While, the diuretic properties reduce the harshness caused due to dehydration. Green tea has the added advantage of being rich in antioxidants and catechins, which boosts blood circulation, regulates blood pressure, and improves immunity.

Recipe-

• Add a teaspoon of green tea leaves to boiling water and let it infuse for a minute or two. Strain the brew into cups and enjoy.
• You can add honey or sugar according to taste.
• Mythical Green, Teakruthi’s mild roasted brew offers warm woody notes, perfect for a hot brew as well as a iced tea for hot summers.

Ginger Tea

Ginger is rich in antioxidants, anti-inflammatory and energy-boosting properties. It helps reduce the swelling of the muscles of the throat and relieves pain, hoarseness, and irritation caused due to sore throats. Studies suggest that ginger is more effective and has little to no side effects when compared to non-steroidal anti-inflammatory drugs like Ibuprofen, when it comes to pain relief.

Recipe-

• Add slices/pieces of ginger to boiling water and let it infuse for a couple of minutes. Strain the infused water and use it to brew a cup of tea.
• Brew a cup of black tea and add grated ginger to it. Strain the brew and add honey or sugar according to taste.
• Two Seasons, Teakruthi’s unique blend of ginger roots and peaches, is a balanced mix of warm spicy and sweet undertones. It is floral and woody in flavor and aroma, making it a soothing brew for both your sore throat and your mind.

Peppermint Tea

Peppermint tea contains menthol, which has powerful antispasmodic properties. It helps soothe muscle constrictions and congestion of the respiratory system. It soothes the clogged, congested, harsh sensations that sore throats cause. Calorie and caffeine-free, peppermint tea helps regulate moods, relieve anxiety, and boosts digestion.

Recipe-

• Boil a few peppermint leaves in a pot of water and drain the leaves out to use the infused water to brew yourself a cup of tea.
• Choose a tea blend with infused peppermint from one of the premium tea brands.

    Also Read- A Cup of Tea for Every Mood

Lemon-Honey tea

Both lemon and honey are rich in antioxidants and anti-microbial properties. They reduce inflammation caused due to sore throats and fight infections. Both lemon and honey also boost blood circulation, improve immunity, and regulate blood pressure. They pair well with all kinds of tea, but their flavor and fragrance are best highlighted when paired with black tea.

Recipe-

• Add lemon and honey to your black tea, either after it has been brewed, or when steeping the tea leaves in boiling water.

• Cafasso, J. (2019, March 08). The Therapeutic Capabilities of Slippery Elm Bark. Healthline. https://www.healthline.com/health/food-nutrition/slippery-elm-bark
• Mc Grane, K. (2020, June 12). What Are Licorice Root's Benefits and Downsides?. Healthline. https://www.healthline.com/nutrition/licorice-root#_noHeaderPrefixedContent
• Wang, L & Yang, R. (2015, July). The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb. ScienceDirect.com. https://www.sciencedirect.com/science/article/pii/S2211383515000799
• Srivastava, J.K. & Shankar, E. (2011, February 01). Chamomile: A herbal medicine of the past with a bright future. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
• Gunnars, K. (2018, July 13). 10 Proven Health Benefits of Turmeric and Curcumin. Healthline. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
• Chen, C.X & Barrett, B. (2016, May 05). Efficacy of Oral Ginger (Zingiber officinale) for Dysmenorrhea: A Systematic Review and Meta-Analysis. Hindawi. https://www.hindawi.com/journals/ecam/2016/6295737/

About the author

Neha Sen

Contributing author

Born in Assam, India, Neha spent her weekends growing up drinking endless cups of tea with her grandmother who read Ruskin Bond to her in between sips. Voted ‘least likely to dance at a party.’ A lifelong admirer of all things tea and literature. The day starts with a cup of tea and ends, well… a cup of tea, and a book.

[Meet all our blog authors]