6 Teas to Help Your Sore Throat this Winter

It’s that time of year when the weather starts to get colder and you’re more likely to feel under the weather.

It’s not uncommon to get a sore throat during the winter months. Fortunately, though, there is an abundance of medicines available when we do start to feel that itch in the back of our throats.

While modern science has given us wonderful medicines such as paracetamol and ibuprofen, there are more natural remedies suited for healing sore throats.

Tea is one of these natural remedies. 

For thousands of years, we have been using loose leaf tea to treat many ailments including sore throats.

Let’s take a look at some of the best ones.

Can I drink any tea for a sore throat?

While almost any kind of tea can be soothing for a sore throat, not all teas are equally effective. The choice of tea should depend on your specific symptoms and preferences. 

Some teas can contain anti-inflammatory and soothing compounds that can help alleviate discomfort and reduce inflammation. 

However, it’s best to be cautious and not consume overly hot beverages, as they may exacerbate throat irritation. 

The type of tea you choose for a sore throat is a matter of personal preference, so you can experiment with various options to find the one that brings you the most relief and comfort.

What tea is good for a sore throat?

Several types of tea can be soothing and helpful for relieving sore throats. 

They can provide relief by reducing inflammation, soothing irritation, and providing warmth and hydration. 

Here are 6 teas that are known to be good for sore throats:

Peppermint tea

Peppermint tea is particularly beneficial for sore throats due to its natural properties that offer relief and comfort. 

The menthol in peppermint has a numbing effect, which can temporarily alleviate the pain and irritation associated with a sore throat. 

Its soothing and cooling qualities also help to reduce inflammation and relax the muscles in the throat, making it easier to swallow and speak. 

A study in 2016 proposed that the inhalation of vapours containing essential oils, such as peppermint oil, might possess antibacterial qualities, which could potentially offer relief for specific upper respiratory infections.

peppermint tea brewing in pot

Ginger tea

Ginger tea is a great remedy for sore throats due to its therapeutic properties. 

Ginger contains anti-inflammatory and antioxidant compounds, such as gingerol, which can help reduce throat inflammation and soothe irritation.

Ginger also has antibacterial properties that may assist in combating infections that lead to sore throats. 

A laboratory study conducted in 2013 showed that ginger stimulated the immune system to kill viruses.

Studies such as these show that ginger has the potential to help people with symptoms of a cold or sore throat.

Ginger tea is known to alleviate nausea and digestive issues, which can often accompany throat discomfort. One study found that ginger had a beneficial effect in the treatment of nausea.

Ginger Root Herbal Tea with Loose Leaf Tea Leaves

Honey and lemon tea

Honey, with its natural antibacterial and anti-inflammatory properties, helps soothe the irritated tissues in the throat, reducing pain and discomfort. 

Studies have proven that the phenolic compounds in honey have a wide range of health benefits, including sore throat symptoms and upper respiratory issues. 

Honey forms a protective coating, relieving the scratchy feeling associated with sore throats. 

A study in 2021 looked at honey and its effect on inhibiting bacterial growth in a broad range of wounds including cuts and scratches. This suggests the possible positive effects it can have in treating sore throats.

Lemon, on the other hand, provides a dose of vitamin C, which supports the immune system in its fight against infections. 

The acidity of lemon can help break up mucus, aiding in the clearing of congestion often linked to throat discomfort. 

Clearly, these two ingredients pack a powerful punch that eases sore throat symptoms and boosts the body’s ability to recover.

Chamomile tea

Chamomile is known for its anti-inflammatory and calming properties. Chamomile can help reduce the inflammation and irritation in the throat, providing relief from discomfort. 

It also contains antioxidants that can support the immune system, assisting the body in fighting off infections responsible for sore throats. 

Some studies suggest that chamomile may help lubricate the throat which can help ward off hoarseness and pain when experiencing a sore throat.

Its relaxing effects can alleviate stress and tension, which can contribute to throat discomfort. 


Liquorice root tea

Liquorice root tea contains compounds with potent anti-inflammatory and antimicrobial effects, making it a good tea for a sore throat.

These compounds make it an effective natural remedy for reducing throat inflammation and combating infections. 

Liquorice root’s primary active compound is glycyrrhizin which is what gives it its sweet taste, antioxidant, anti-inflammatory and antimicrobial properties. 

It has been used traditionally in herbal medicine to support the respiratory system and ease coughs, which often accompany throat discomfort.

There are limited studies that show liquorice root tea and extract may protect against strep throat and prevent sore throat after surgery.

As it is naturally sweet, it adds a pleasant flavour to the tea, making it a popular choice for those seeking relief from a sore throat, all while benefiting from its healing properties.


Green tea

Green tea, known for its numerous health benefits, can be a helpful choice for alleviating sore throats. 

It contains antioxidants called catechins, which have anti-inflammatory and antibacterial properties, potentially reducing throat inflammation and fighting off infections. 

Green tea’s gentle caffeine content provides a mild energy boost, helping to combat the fatigue often associated with being unwell. 

A study reported that scientists found that gargling green tea helps ward off sore throat symptoms in postoperative patients.

Spiced Green Loose Leaf Green Tea Leaves

Health benefiting loose leaf tea

We hope you find the perfect tea to help a sore throat among these 6 choices.

When preparing these teas, use hot, not boiling, water to avoid scalding your throat. 

Remember that if your sore throat persists or worsens, it’s important to consult a healthcare professional to rule out any underlying issues or infections. 

If you would like to continue to explore other loose leaf tea flavours then please browse our huge library of loose leaf teas.

We have a variety of flavours that host wide-ranging health benefits and also taste amazing.

Contact us today and find a tea you would like to try.