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This article was medically reviewed by Ni-Cheng Liang, MD. Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year.
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Mucus is unpleasant, nasty, and sometimes stays with you for longer than expected. Luckily, there are lots of ways you can get rid of mucus and phlegm in your throat. Start by providing basic care for your throat and mucus. If this doesn't work, you can try herbal and natural remedies. For frequent trouble with mucus, change your diet to avoid foods that can increase mucus.
Steps
Clear phlegm or mucus from your throat by coughing. If an excess of mucus has made its home in your throat, it's okay to evict it by coughing it up. Find a remote place, such as a bathroom, and try to loosen the mucus from your throat by coughing or hacking. Make sure not to cough too hard or too much, as it can do some damage.
Gargle with warm water and salt. Dissolve a teaspoon of salt into 8 ounces of lukewarm or warm water. Take the water into your mouth, tilt your head back, and without swallowing, gargle the salt water in the back of your throat.Advertisement- Drink plenty of liquids during the day. The right liquids can help loosen the mucus from the lining of the throat as the liquids pass down the esophagus. Try the following for time-tested mucus relief:
- Warm tea with lemon and honey.[1] This should be one of your mainstays. The acidity of the lemon is good at breaking up the mucus while the honey coats the throat with a pleasant protective layer afterward.
- Tea with a sprig of fresh thyme in it.[2]
- Warm soup. Chicken soup is a favorite because the broth is light and cuts the mucus. Stick with lighter broths instead of thicker, creamier soups.
- Cool water. Listen to your thirst and drink as much water as you need to stay satiated.
- Try steam treatment. Give yourself a steam treatment and let warm steam travel down your sinus and throat, loosening up some of the mucus that's lodged there. Try the following for relief:
- Wrap a towel around your head and breathe in the steam issuing from warm water. Even better, steep some tea (chamomile works great) in a large pot, carefully lower your head over being and breathe in the steam.
- Take warm showers. If you take a long shower, be sure to moisturize afterward as warm water robs your skin of essential oils and moisture.
- Use a humidifier/vaporizer. Allow your humidifier to pump moist air into your room. Take care not to pump too much moisture into the air; a little bit goes a long way.
- Use medicine that curbs mucus. Generic medicine, like guaifenesin (Mucinex), is available to thin out and loosen mucus. Look for medicines that are labeled "expectorants," which means to clear out phlegm or mucus.[3]
- 6Remove mucus on your tongue with a tongue scraper. Place the tongue scraper on the back of your tongue, then slowly bring it forward. Wipe off the tongue scraper, then repeat as many times as needed. This can remove mucus from the back of your mouth.[4]
- You can find a tongue scraper at your local drugstore or online.
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- Use eucalyptus oil. Eucalyptus oil has long been used as an herbal mucus relief product. The most effective way to use eucalyptus oil is to line the upper chest area with a carrier oil such as coconut oil and then rub in a few drops of the eucalyptus oil. This might make you cough a little more than expected, at first, but after a while it should help loosen mucus from your throat.
- Add a few drops of eucalyptus oil to your vaporizer for another effective treatment option. Do not take eucalyptus oil orally.
- Add turmeric powder to liquids to keep the digestive tract working. Turmeric also works as an antiseptic. Add one tablespoon of turmeric and one tablespoon of honey to 8 ounces of hot water, dissolving. Drink the liquid, and repeat for best results.
- Eat spicy foods to get the mucus loose and runny. The list of spicy foods that can aid in mucus relief is long. A few foods you might eat include:
- Wasabi or horseradish
- Peppers, such as jalapeno or Anaheim
- Ginger and even garlic
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- Stay away from milk and dairy. Although many dispute the evidence that dairy makes mucus worse, it's best to avoid it if you think that mucus may get worse after you reach for the milk. That's because the fat content in milk may be high, making mucus thicker and more irritating.[5]
- Stay away from soy products. Soy products, such as soymilk, tofu, and tempeh, although rich in protein and otherwise healthy for you, may increase the viscosity of mucus and cause buildups of mucus in the chest. If you have a choice, it may be better to stay on the safe side and avoid soy.
- Stop smoking. Just another reason — one of many — to quit smoking if you haven't already. Smoking irritates the throat, worsens respiratory function, and causes congestion.
- Avoid other irritants such as strong chemicals or paints. Paints and household cleaners such as ammonia may be irritating to the nose and throat, causing further mucus production.
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- Know if you have a cold. You probably know whether or not you have a cold. But do you know why colds are accompanied by persistent mucus? Mucus performs two functions[6]:
- It coats organs, keeping them moisturized and preventing them from drying out.
- It acts as a kind of first defense against pollutants and bacteria, which often get caught in the mucus before infiltrating the rest of the body.
- Know if you may have post-nasal drip. Post-nasal drip is when your body produces excess mucus, and the mucus runs down your throat instead of out your nose.[7] Post-nasal drip can be caused by colds and allergies, certain medications (including medicines for hypertension), deviated septa, and fumes from irritants. Call your doctor if your drainage is foul-smelling or lasts for longer than 10 days.
- Know if the mucus is being caused by seasonal allergies or an allergic reaction. Allergies can stimulate the production of mucus. Mucus caused by allergies is usually clear, whereas mucus caused by a cold or flu is usually greenish yellow.[8] If you're susceptible to allergies, avoid going outside on days when the pollen count is high, and stay away from:
- Mold
- Animal dander
- Dust mites
- Know that being pregnant can exacerbate mucus production. If you recently found out you are pregnant, that could explain your problem with mucus. While there's not anything you can take, aside from decongestants like Claritin, it should be comforting to know that your ramped-up mucus production won't last forever.
- 5Consider if mucus on your tongue could be thrush. If most of the excess mucus seems to be on the back of your tongue, then it could be a sign of oral thrush, which is caused by candida. You might also notice the following symptoms:[9]
- White sores on your tongue, inner cheeks, gums, tonsils, and roof of your mouth
- Redness
- Burning
- Soreness
- Loss of taste
- Feeling like you have cotton in your mouth
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Expert Q&A
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- QuestionDoes soda make it worse?
Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerYes, cold and carbonated drinks can hurt your throat and make it take longer to heal the underlying issue. Don't drink these types of beverages while you're trying to clear out your mucus. - QuestionHow do I clear my throat of mucus if my nose is plugged up as well?Luba Lee, FNP-BC, MSLuba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
Board-Certified Family Nurse PractitionerYou can use the same techniques to clear both your throat and your nose. Rest, take care of your body, drink plenty of warm or hot fluids, use a humidifier, gargle with salt water, and take immune supporting supplements. Ask your doctor which expectorant you can take to relieve your symptoms.
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Tips
- Start your day with a glass of warm water with a spoon full of honey.Thanks
- If you start coughing up blood or yellow-ish green mucus, seek medical attention.Thanks
- Drink mostly water, especially comfortably hot water.Thanks
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References
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
- ↑ https://my.clevelandclinic.org/health/diseases/17654-white-tongue
- ↑ https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation
- ↑ https://my.clevelandclinic.org/health/diseases/15285-acute-sinusitis
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview. 23 October 2020.
- ↑ https://my.clevelandclinic.org/health/diseases/8610-allergies
- ↑ https://my.clevelandclinic.org/health/diseases/10956-thrush
About This Article
Board Certified Pulmonologist
This article was medically reviewed by Ni-Cheng Liang, MD. Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year. This article has been viewed 5,509,275 times.
Co-authors: 76
Updated: February 2, 2024
Views: 5,509,275
Categories: Sore Throat Care
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article SummaryX
To clear mucus out of your throat, try gargling with salt water and then spitting it out. You can also take a long, hot shower with the door closed so the bathroom gets steamy since steam can help clear up mucus. Drinking a cup of warm tea with lemon and honey is also effective. If you don't have any tea, drink some warm soup or broth instead, which will cut through the mucus so it clears out of your throat. To learn what foods you should avoid so you don't make your mucus worse, scroll down!
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Reader Success Stories
"I couldn't breathe because of this feeling of phlegm stuck in my throat restricting airways. I tried the apple cider first, then lemon/honey/ginger tea. It hasn't totally gone, but it has improved. I think a couple days of the remedies might clear throat, thank you."..." more
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