Having phlegm in your throat can be uncomfortable, but fortunately, many home remedies are effective in clearing it up. If you have phlegm in your throat, you can try gargling with salt water or inhaling steam to thin the phlegm. You can also sip warm liquids and lemon tea, drink soup, or eat spicy foods to relieve discomfort. Avoid phlegm-producing foods or activities to prevent more phlegm accumulation.

Use Home Remedies

Rinse your mouth with warm salt water to thin out phlegm and soothe your throat. Mix half a teaspoon of salt with 240ml of warm water. Take a small mouthful of salt water and do not swallow it. Tilt your head back and rinse your mouth for a few seconds, then spit it out and rinse your mouth clean.

• If necessary, repeat every 2-3 hours throughout the day.

Moisturize your respiratory tract with the hot steam from a humidifier. Pour distilled water into the humidifier until it reaches the water level mark. Then turn on the humidifier and leave it running until your body recovers. The steam moistens the respiratory tract, thins mucus, and dissolves phlegm in the throat.

• You can also add eucalyptus essential oil. It is the active ingredient in cold ointment. Use a dropper to add 2-3 drops of oil to the water before turning on the humidifier.

Take a bath with hot water and inhale the warm steam to temporarily relieve discomfort caused by phlegm. Steam can dilute and loosen the phlegm stuck in the throat, so why not take a hot bath? Turn up the water temperature to high, but make sure it doesn’t burn your skin. Then relax in the shower and breathe deeply.

• You can also combine it with eucalyptus essential oil. Use a dropper to place 2 drops of eucalyptus essential oil on the shower floor or in the tub before stepping into the shower.

Inhale the steam from a bowl of hot water to dilute and loosen the mucus stuck in your throat. Fill a large bowl with hot water, lie over the bowl, and cover your head and bowl with a towel. Inhale the steam slowly. You can stay in there for as long as you feel comfortable. Afterward, drink a glass of water to cool down and hydrate your body.

• This is called facial steaming. If necessary, you can do it 1-2 times a day to relieve the discomfort caused by phlegm.
• To enhance the effect, you can add 2-3 drops of eucalyptus, rosemary, or peppermint essential oil to the water to help dissolve phlegm and soothe the throat.

If your throat doesn’t hurt, you can try humming a tune to break up the phlegm. When you hum a tune, your throat will vibrate, effectively reducing phlegm. Pick a piece of music you like, hum it for 1 or 2 minutes, and then drink a few sips of water. This should remove the phlegm from your throat.

• This method is suitable for use when the throat is not sore. If humming makes your throat uncomfortable, try another method.

Use a neti pot to flush your sinuses, and clear your airways and thin mucus. Fill a neti pot with over-the-counter saline water or homemade saline water. Then he leaned over the sink and turned his head to one side. Place the spout of the neti pot toward your upper nostril and slowly pour water into your nose. It will flow in through the upper nostril and out from the lower nostril.

• Rinse both nostrils in the sink, being careful not to inhale salt water or water.
• To make your brine, mix 1 teaspoon of salt into 240 ml of distilled water. Be sure to use distilled water to cleanse your nasal passages. Although rare, tap water may contain brain-eating amoebas.

Eliminate Phlegm through Diet

Drink at least 2.7 liters of water every day to keep your body well-hydrated. Liquids help thin phlegm so it doesn’t pool in the throat. Drink plenty of water, tea, and other beverages to meet your body’s daily water needs. Also, eat foods with high water content, such as fruit or soup. Women need to drink approximately 2.7 liters of water per day, while men need to drink 3.7 liters of water.

• Try using lemon to flavor your water or tea, as it also has a phlegm-reducing effect. Add lemon slices to water or squeeze a small amount of lemon juice into a cup.

Drink warm liquids to dissolve phlegm and clear your throat. Choose warm liquids such as warm water, tea, or cider to relieve the discomfort caused by phlegm. Their slightly higher temperature will soften and dilute the phlegm, making it easier to expel the phlegm and clear the throat.

• Warm liquids also have a soothing effect, making you feel more comfortable.

Drink lemon tea with honey to soothe your throat and reduce phlegm. Make tea using pre-made lemon tea bags or add 2 teaspoons of lemon to 240ml of hot water. Stir 1 tablespoon (15 ml) honey into lemon water and drink hot.

• The acid in lemon juice helps thin and remove phlegm, while honey soothes the throat.

Drink hot soup to dilute and break up phlegm. The soup warms the phlegm and helps thin it, making it easier to pass. The soup can also dilute phlegm and clear the throat. Additionally, chicken soup has anti-inflammatory properties.

• It is best to drink chicken soup, but in fact, no matter what kind of soup, it can replenish water and warm the body.

Eat spicy foods to break up phlegm and make it easier to pass. Choose foods that contain cayenne pepper, wasabi, horseradish, or pepper. These spices have a natural nasal clearing effect, which can dilute mucus, increase nasal mucus secretion, and expel phlegm.

• These spices may burn your throat, so it’s best not to try them if you already have a sore throat.

Prevent Phlegm Accumulation

Keep your head elevated to prevent mucus from collecting in your throat. Mucus in the sinuses will naturally flow down to the base of the throat. If you lie down, large amounts of mucus can flow into your throat, causing phlegm to accumulate. To prevent this from happening, use a pillow to elevate your head so that phlegm can drain out more easily.

• If the phlegm is very thick, you can use multiple pillows to elevate your head while sleeping, or sleep on a chair.

Stop eating foods that cause acid reflux. Acid reflux causes phlegm to accumulate in the throat. If you experience frequent heartburn or burning throat, pay attention to which foods cause these symptoms and stop eating them.

• Foods that often trigger acid reflux include garlic, onions, spicy foods, caffeine, soda, citrus foods, alcohol, mint, tomato products, chocolate, and fried and greasy foods.
• If you have acid reflux more than twice a week, be sure to see your doctor.

Quit smoking and stay away from secondhand smoke. Smoking dries out the vocal cords, causing the body to produce more phlegm and mucus to replace lost fluids. This causes more and more phlegm in the throat. Smokers are advised to stop smoking and stay away from other smokers, or ask them not to smoke near you.

• If you smoke, you may be able to use nicotine gum or patches to relieve your body’s nicotine cravings.

Avoid dairy products as they can thicken mucus. You may have heard that dairy products cause phlegm, but this is not true. However, they can thicken mucus, especially dairy products that are high in fat. Even if your phlegm doesn’t become thicker after eating dairy products, it’s best to avoid them while you’re recovering.

• If you still want to continue eating dairy products, choose nonfat or low-fat products. They are less likely to thicken mucus.

Avoid contact with allergens, fumes, and hazardous chemicals. Paint odors, detergents, and other chemicals can irritate the respiratory tract, impair respiratory function, and cause the body to secrete more mucus. Minimize exposure to irritants or chemicals. If you must come into contact with them, remember to wear a mask and get to a well-ventilated area as soon as possible.

Tips

• You can swallow the phlegm or cough it up.
• Eat cough drops that contain menthol to help soothe your throat.