Best Tea For Sore Throats: Top 5 Natural Remedies Most Recommended By Experts

We know that sore throats and runny noses can put a real damper on your day, which is why we have compiled a list of the best teas for sore throats to help soothe and ease the pain. Whether you prefer the classic chamomile tea or the soothing blend of honey and lemon, these teas provide natural remedies for sore throats. The warmth and steam from a cup of hot tea can help alleviate discomfort and inflammation, while the herbal properties provide a soothing effect. So next time you feel a scratchy throat coming on, reach for a cup of one of these teas and let their healing powers work their magic.

Helping heal a sore throat isn’t the only thing tea can do to help your body’s health, though. If you’re worried about developing diabetes, drinking tea throughout the day may help. New research shows that people who consume at least four mugs a day are 17 percent less likely to develop the disease. Scientists from Wuhan University in China say the findings apply to black, green, or oolong varieties. Study authors credit compounds known as flavonoids in tea for the benefit. These naturally occurring chemicals mimic antioxidants, destroying harmful free radicals. They report that drinking one to three cups a day lowered diabetes risk by just four percent. Yet people who drank four or more cups saw that figure rise significantly to 17 percent. These findings suggest that increasing tea consumption may have a protective effect against developing diabetes. 

Diabetes isn’t the only thing tea can help prevent. A new Alzheimer’s study has found two compounds that reduce the buildup of harmful plaques in the brain, one of the hallmarks of the disease. Importantly, these compounds are common ingredients in two popular drinks: green tea and red wine. A team from Tufts University discovered that green tea catechins and resveratrol inhibit the growth of sticky beta-amyloid plaques. When this protein clumps together in the brain, it disrupts neural cells and leads to the telltale signs of Alzheimer’s, such as memory loss and confusion. However, study authors do say that research in the lab doesn’t always translate to patients and that you should always consult your doctor before making any major changes to your diet. 

For more minor cold symptoms, tea is also something easy you can do to feel better. As always, we at StudyFinds have researched across multiple expert sources to bring you today’s list of the best teas for sore throats. Don’t agree with our list? We would love to hear from you in the comments down below!

white and brown ceramic mug
Tea (Photo by Drew Jemmett on Unsplash)

The List: Best Tea for Sore Throats, According to Experts

1. Chamomile Tea

First on our list is the always-popular chamomile tea. Perfect when paired with some lemon, and don’t forget the honey! “Calming chamomile; it just has a nice ring to it. Plus, research published in the Molecular Medicine Report suggests chamomile tea has medicinal properties thanks to the phytonutrients it contains that may help ease sore throat pain. The bright side of this herbal tea is that it is also caffeine-free, meaning you can sip on it any time of day,” says EatingWell.

Amazon's Best Selling Chamomile Tea: Traditional Medicinals Organic Chamomile
Amazon’s Best Selling Chamomile Tea: Traditional Medicinals Organic Chamomile

“Chamomile tea is one of the most relaxing herbal teas in the world. Smooth and comforting, chamomile is a popular nighttime tea to drink to unwind before bed, but it is also one of the best teas to drink when you have a sore throat. Chamomile tea can help remedy an irritated or sore throat by reducing inflammation and naturally coating the throat. Plus, chamomile naturally increases serotonin and melatonin levels in your body, helping you get much-needed rest when you are sick,” writes Sips By.

“Chamomile tea is often enjoyed before bed, but it’s also a great option when you’re feeling under the weather. This is because it’s an antispasmodic, which means it can relieve coughing and other cold symptoms. Chamomile tea is especially effective because it contains antioxidants and boasts anti-inflammatory properties,” adds Real Simple.

2. Licorice Root Tea

Okay, we know the word licorice may be daunting to some people, and the thought of maybe drinking a whole cup even more so, but here us out. “While it may not be your first choice when it comes to its flavor, research has shown promise around how licorice tea may help ease the pain associated with sore throats. A 2003 excerpt published in the British Medical Journal suggested that licorice root was considered a soothing agent alongside other herbs to help ease the pain associated with a sore throat for up to 30 minutes; however, it required frequent consumption to help the pain subside,” notes EatingWell.

Amazon's Best Seller: HandPick Caffeine-Free Licorice Root Tea
Amazon’s Best Seller: HandPick Caffeine-Free Licorice Root Tea

“Licorice root tea contains both antiviral and antimicrobial properties, which can help fight off illnesses that cause sore throats. It is a super sweet tea that you’ll enjoy for its medicinal properties as well as its taste. But licorice tea can also be dangerous in large quantities, so be sure to consult your doctor before use,” describes AllRecipes.

“Licorice root tea is a common alternative remedy for sore throats, reports the Mayo Clinic. You can sip a cup or try gargling it. To gargle licorice tea, prepare a cup following the package directions. Let it cool to a comfortable temperature. Then gargle it for several seconds before spitting it out,” explains Healthline.

3. Turmeric Tea

Next up on our list is the trusted turmeric tea. The spice that is probably already sitting in your drawer may be the right choice for the next time your throat flares up. “Long used in Ayurvedic medicine, turmeric has become increasingly popular in the West for its anti-inflammatory properties. This warming spice has many benefits, including soothing a sore throat. It is a powerful antioxidant and has antimicrobial properties, meaning it can help our bodies fight off infections and recover faster,” comments Nutra Tea.

Amazon's Best Seller: Vahdam Turmeric Ginger Tea
Amazon’s Best Seller: Vahdam Turmeric Ginger Tea

“Turmeric has a long history in South Asian countries as an infection-fighting antiseptic. You can purchase turmeric tea bags or add ground turmeric to boiling water and strain it to create your own turmeric tea,” observes AllRecipes.

“Turmeric is part of the ginger family. You’ll see it sold more commonly as a bright yellow spice powder, but you can also make a spicy tea with it. You can also add honey to give it a sweeter taste. Turmeric tea is loaded with antioxidants and contains antiseptic and anti-inflammatory properties. If you’re battling an inflamed sore throat, this tea is an excellent remedy to alleviate it,” reports Fire Belly Tea.

4. Green Tea

Green tea is next on our list. And no, we aren’t talking about whiskey, peach schnapps, and sour mix. “You’ve probably heard green tea is good for you, but why? This light tea is packed with amino acids, vitamins, and minerals. But its true illness-fighting power comes from its high antioxidant content. Studies suggest that gargling tea at a comfortable temperature can help ward off sore throat symptoms,” says AllRecipes.

green box of tea
StudyFinds’ most recommended green tea: Bigelow Classic Green Tea

“‘Green tea contains powerful antioxidant compounds called polyphenols that may help your immune system fight off cold and flu viruses,’ says Samantha Cassetty, MS, a registered dietician. These properties come from a compound called epigallocatechin-3-gallate, which reduces inflammatory proteins in your body,” writes Insider.

“This drink has been consumed for thousands of years, and a study published in Anesthesiology and Pain Medicine reports that gargling this tea could ease some sore throat symptoms. In the study, people who had sore throats after surgery were asked to gargle either distilled water or green tea. The latter group was found to have less throat pain than the former. The researchers attributed these results to the glycoproteins and catechins in green tea, which contribute to its anti-inflammatory effects,” adds Colgate.

5. Ginger Tea

Our last entry goes to ginger tea. You’ve probably heard of it more for settling an upset stomach, but it turns out it also has other healing properties. “Whether you have a stomach ache, fever, or sore throat, ginger tea is the perfect remedy. Dietitian and nutritionist Melissa Wasserman Baker explains: ‘Ginger root can help reduce inflammation in the throat and has many antibacterial properties. For an extra soothing effect, add a teaspoon of honey to your ginger tea and stir to combine,’” describes Real Simple.

Amazon Best Seller: Twinings Lemon and Ginger Tea
Amazon Best Seller: Twinings Lemon and Ginger Tea

“Ginger root contains compounds called gingerols and shogaols that have pain relief and anti-inflammatory properties, which can soothe a sore throat. In addition to being soothing, ginger may also help you kick a cold or flu,” adds Insider.

“Due to its anti-inflammatory and antioxidant properties, ginger tea is an excellent choice for a sore throat. Additionally, ginger has natural antihistamine properties that can help reduce allergy symptoms. Simply grate some fresh ginger root and steep it in hot water for a few minutes. For additional flavor and benefits,” concludes SenBird Tea.

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Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations.

About the Author

Jilly Hite

New York raised and Florida-based Jilly Hite studied screenwriting and theatre at The Lee Strasberg Institute before becoming a full time content creator and podcaster. She loves old movies, musical theatre, and her pup Ted.

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