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Mucus is unpleasant 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. Read on to learn how to clear your throat of mucus with insight from board-certified pulmonologist Ni-Cheng Liang, MD.
Steps
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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 strain your throat. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Gargle with warm water and salt. Dissolve ½ teaspoon (3 g) of salt into 8 ounces (237 mL) 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. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceAdvertisement -
Drink plenty of liquids during the day. Staying hydrated with water and other liquids can help loosen the mucus from the lining of the throat as the liquids pass down the esophagus. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source Try the following for time-tested mucus relief:
- Dr. Liang recommends warm tea with lemon and honey
. [4]
X
Expert Source
Ni-Cheng Liang, MD
Board Certified Pulmonologist Expert Interview 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 is also a great option, according to Dr. Liang. [5]
X
Expert Source
Ni-Cheng Liang, MD
Board Certified Pulmonologist Expert Interview - Warm soup , like chicken soup, is a favorite because the broth is light and cuts the mucus. Stick with lighter broths instead of thicker, creamier soups.
- Listen to your thirst and drink as much cool water as you need to stay satiated.
- Drinking warm tea before bed can also help you rest better if you’re sick.
- Reader Poll: We asked 671 wikiHow readers if drinking tea before bed helps them sleep, and 51% of them said yes. [Take Poll]
- Dr. Liang recommends warm tea with lemon and honey
. [4]
X
Expert Source
Ni-Cheng Liang, MD
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Try steam treatment. Give yourself a steam treatment and let warm steam travel down your sinuses and throat, loosening up some of the mucus that's lodged there. [6] X Research source Try the following for relief:
- Wrap a towel around your head and breathe in the steam issuing from a pot of hot water. Even better, steep some tea (chamomile works great) in a large pot, carefully lower your head over the pot, 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 or 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. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Use medicine that curbs mucus. Generic medicine, like guaifenesin (Mucinex), is available to thin out and loosen mucus. Dr. Liang advises looking for medicines that are labeled "expectorants," which means they clear out phlegm or mucus. [8] X Expert Source Ni-Cheng Liang, MD
Board Certified Pulmonologist Expert Interview -
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. [9] X Research source
- 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. Some products, like Vicks® VapoRub™, also contain eucalyptus. Follow the product instructions exactly. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Add a few drops of eucalyptus oil to your vaporizer for another effective treatment option. Do not take eucalyptus oil orally or apply it directly to your skin without diluting it. [11] X Trustworthy Source U.S. National Capital Poison Center Independent poison control center providing resources to prevent poisonings and save lives Go to source
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Add turmeric powder to liquids to keep the digestive tract working. Turmeric also works as an antiseptic. Add 1 teaspoon (2-3 grams) of turmeric to a glass of hot milk or ½ teaspoon (1-2 grams) of turmeric to a glass of hot water, stirring to dissolve. Drink the liquid 2-3 times a day for best results. [12] X Research source
- Contrary to popular belief, drinking milk does not make phlegm or mucus thicker. A combination of milk and mucus may temporarily coat the mouth, but this is not a sign of excess or thicker mucus production. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Eat spicy foods for temporary relief. The capsaicin in spicy foods can thin out mucus in your throat and nose, making it easier to clear out, but this effect is only temporary. Once the capsaicin wears off, normal mucus production will resume. Additionally, eating spicy foods may cause inflammation of the mucus membranes, resulting in a runny nose, throat irritation, and/or hoarseness of the voice. [14] X Research source So, while spicy foods may help in the short term, they may not be worth the possible side effects or continued symptoms afterward.
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Stop smoking . In addition to the many health risks of smoking, it can irritate the throat, worsen respiratory function, and cause congestion. Over time, smoking paralyzes the cilia, or small hairs, that block mucus from your lungs. This causes you to cough up mucus into your throat (commonly known as “smoker’s cough”). [15] X Trustworthy Source American Lung Association Nonprofit health organization dedicated to improving lung health through education, advocacy, and research Go to source
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Avoid other irritants such as strong chemicals and paints. Paints and household cleaners such as ammonia may be irritating to the nose and throat, causing further mucus production. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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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: [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- It coats organs and membranes, keeping them moisturized and preventing them from drying out.
- It acts as a first defense against pollutants and bacteria, which often get caught in the mucus before infiltrating the rest of the body.
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Know if you may have post-nasal drip . Dr. Liang explains that post-nasal drip is when your body produces excess mucus, and the mucus runs down your throat instead of out of your nose. [18] X Expert Source Ni-Cheng Liang, MD
Board Certified Pulmonologist Expert Interview 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 does not go away with over-the-counter medication or home remedies. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source -
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. [20] X Research source 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
- Other allergy triggers
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Know that being pregnant can exacerbate mucus production. If you recently found out you are pregnant, that could explain your problem with mucus. Your doctor may recommend decongestant sprays, corticosteroids, or nasal irrigation to remedy the issue. While the underlying cause (pregnancy) will continue to cause excess mucus production, it can be comforting to know that your ramped-up mucus production won't last forever. [21] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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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: [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- White sores on your tongue, inner cheeks, gums, tonsils, and the 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 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.Yes, 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.
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QuestionHow do I clear my throat of mucus if my nose is plugged up as well?Luba 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.You 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
- Gargle with warm salt water throughout the day as needed. [23] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- Start your day with a glass of warm water with a spoonful of honey.Thanks
- If you start coughing up blood or yellowish-green mucus, seek medical attention.Thanks
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References
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview
- ↑ https://www.nhsfife.org/media/e9dp0vw1/steam-inhalation-leaflet.pdf
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview
- ↑ https://www.cassaradental.com/are-tongue-scrapers-necessary/
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
- ↑ https://www.poison.org/articles/essential-oils
- ↑ https://www.vinmec.com/eng/blog/how-to-treat-phlegm-for-adults-en
- ↑ https://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/phlegm/faq-20058015
- ↑ https://blogs.bcm.edu/2024/07/08/think-twice-before-you-spice-up-your-sinuses/
- ↑ https://www.lung.org/blog/lungs-mucus
- ↑ https://pubmed.ncbi.nlm.nih.gov/17716382/
- ↑ https://my.clevelandclinic.org/health/diseases/15285-acute-sinusitis
- ↑ Ni-Cheng Liang, MD. Board Certified Pulmonologist. Expert Interview
- ↑ https://my.clevelandclinic.org/health/diseases/23082-postnasal-drip
- ↑ https://health.unl.edu/it-allergies-covid-19-or-something-else-what-your-mucus-might-mean/
- ↑ https://my.clevelandclinic.org/health/diseases/pregnancy-rhinitis
- ↑ https://my.clevelandclinic.org/health/diseases/10956-thrush
- ↑ https://my.clevelandclinic.org/health/symptoms/24636-coughing-up-phlegm
About This Article
Article Summary
X
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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"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."
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"I'm avoiding milk, cheese, and dairy products. I tried the hot water with honey and lemons and gargling with salt water and they work. These are things you already have in your kitchen. Avoid irritants such as paint, ammonia, and the like. Great article."
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"I learned that fat within milk can contribute to the mucus and that dairy is best to avoid as it doesn't help the process of clearing mucus. I also learned that there is spicy food as an alternative to relieve the thickness by thinning the mucus."
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"I suffer with rhinitis, which causes post nasal drip, and I'm always coughing up clear mucus every morning. After reading this article it has given me lots of ideas and remedies which I am going to try, especially the honey and lemon tea."
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"I didn't realize you shouldn't drink too much milk, if any, so that's really helped me. Very informative remedies and what to do and not, so now I'm going to put into action what I've read to get rid of this mucus I have in my throat."
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