women clutching her sore throat

Best Natural Sore Throat Remedies and Prevention

What’s the best way to relieve a sore throat naturally? Can you prevent strep throat? This article looks at some ways in which you can naturally relieve a very sore throat (whatever the cause)  and even better, how you may be able to prevent it in the first place! It’s that time of year when sore throats are rife so let’s have a look at the best sore throat remedies and how to boost immunity naturally.  


Types of Sore Throat

Cold Virus Or COVID:

Most sore throats are caused by a virus such as the common cold. COVID can also cause a sore throat. If you have a cold you might be suffering from a runny nose , stuffiness, headaches and sneezing too. Most sore throats caused by a cold will improve after a few days.

Strep Throat:

Streptococcal pharyngitis - better known as strep throat - is an infection  caused by the gram-positive bacteria group A streptococcus. Group A strep is extremely contagious.

It can be very painful, causing swelling in the throat and difficulty swallowing. Other symptoms can include headaches, muscle pain, fever, enlarged or tender lymph nodes in the neck, fatigue, swollen red tonsils and pus at the back of the throat. 

It’s extremely important to seek medical advice from your healthcare professional if you suspect you have strep throat as it can cause dangerous complications. Only a professional can diagnose and treat you correctly. 


Tonsillitis is an inflammation of the tonsils. It can be caused by a virus or bacteria. The tonsils swell and swallowing can be painful. You may also experience fever, swollen lymph nodes and bad breath. Medical treatment is required if it has been caused by a bacterial infection. 


Whatever the cause of your sore throat, there are natural ways to relieve the pain. Check out our list of best natural sore throat remedies below…   


Top Ways to Achieve Natural Sore Throat Relief 


Getting plenty of rest helps your body to fight infection and naturally boost immunity. If you’re having problems nodding off you can try a soothing herbal tea (try our Sleep Tea) to help relax you. Our very popular Snooze Essential Oil is another gentle way to encourage deep and restful sleep. 

Gargle With Salt Water

Dissolve half a teaspoon of salt in a glass of warm water and gargle well and spit out. Repeat 3 or 4 times a day or as often as needed. This well known sore throat remedy relieves discomfort and keeps the mouth clean.   

Keep Hydrated 

A fever can cause dehydration and you’ll want to keep your throat moist to help with swallowing. Drink plenty of fluids and try hot drinks such as herbal teas and honey and lemon to help ease the pain. 

A Spoonful Of Honey

Recent research has suggested you can use honey for sore throats. It has natural antibacterial properties and can aid pain relief while reducing inflammation. Try it on its own or with lemon in a traditional hot honey and lemon drink. 

Eat Soothing Foods

Frozen yoghurt and ice cream or lollies can help numb the pain. Get some much needed nutrients by whizzing up a smoothie (try a handful of Vitamin C powder thrown in for extra antioxidant power).  Healthy bone broths and soups slip down easily too while providing much needed nourishment. 

Speed Up Recovery With Vitamin C 

It’s not always easy to eat a balanced diet when you feel poorly. Vitamin C is a powerful antioxidant which helps the body fight infection and boosts your immune system. Our sugar free Vitamin C tablets, spray and powder are all vegan and free from nasties.  

Apple Cider Vinegar Tablets

Apple Cider Vinegar is thought to kill pathogens, including bacteria, and may help improve recovery. If you’re after more information about the benefits of apple cider vinegar tablets this article Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli is an interesting read.  

Probiotics For A Sore Throat?

If you’ve been prescribed antibiotics, probiotics can help keep your gut flora balanced. Try Soul Nutrients best selling Complete Probiotic Complex. There’s a huge amount of exciting research into the importance of probiotics and good gut health going on right now.


Prevention is Better Than Cure! How to Boost Immunity Naturally:

Good Hygiene Goes A Long Way 

Wash hands regularly and use a sanitiser while out and about, avoid touching your face. 

Try to avoid contact with those who may have strep throat, colds and other infectious ailments. 

Wipe down germ hotspots like phone screens, keyboards, light switches, door handles etc. 

Crack open those windows if it’s not too cold - fresh air can reduce airborne illness and infection. 

Remain at home if you have strep throat to avoid passing it on to others. 


Get Moving! (Preferably Outdoors)

Physical exercise on a regular basis supports the immune system and helps the body defend itself against bugs and germs. Even better if you can do this outside to increase your Vitamin D levels and improve your mental health. 

Eat Well

A diet rich in a variety of nutrients is crucial for good health. Eat plenty of fruit and vegetables rich in antioxidants and consider a multivitamin if necessary. Don’t forget to include nuts, legumes and wholegrains while cutting back on refined foods and sugar. Good gut health is important for immunity too, so you may want to increase the range of probiotic rich foods you consume or try a probiotic supplement.

Consider Elderberry

Elderberry is packed with potent antioxidants and vitamins making it very useful in both warding off and fighting infection. It’s considered to be antibacterial and studies suggest it can help reduce the severity and length of the flu. Have a look at our Nettle Immune Complex with Elderberry, B12, Turmeric, Ginger & Bromelain

Vitamin D3 And Other Essential Winter Vitamins

The NHS recommends a daily supplement of Vitamin D3 through the winter months. Other supplements may be useful too if your diet is lacking. Try browsing our range of Winter Supplements.

Reduce Stress And Stay Positive

Easier said than done sometimes we know, but there are so many amazing free resources, apps and more out there! From meditation and mindfulness to forest bathing and more, keep in mind the importance of self care and take the time to improve your mood and happiness. Find something fun that suits you and look after yourself!



We hope you’ve found this article helpful! We’ve looked at different types of sore throat, the best natural remedies for sore throat relief, and how to prevent a sore throat naturally. If you’re suffering with a sore throat right now we wish you a speedy recovery to full health! Love SNHQ xxx




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