Sore Throat? Try Some Honey
Honey can help make a sore throat more bearable by tamping down inflammation and coating your throat
If your throat is scratchy, sore or raw, you may already have a home remedy in your pantry: honey. Honey has been used for centuries to soothe sore throats — and there’s good science behind why it works.
Family medicine specialist Elizabeth Rainbolt, MD, gives us the buzz.
How honey helps a sore throat
Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms.
The reason why? It has to do with the nectar bees collect from plants. Nectar is sugar, but it has something going for it that your average table sugar doesn’t.
“The nectar the bees gather contains small amounts of enzymes, vitamins, minerals and more,” Dr. Rainbolt explains. “So, when bees make honey and we eat it, some of those healthy plant-based benefits make their way into our bodies.”
Honey can help soothe your sore throat in a few different ways.
Reduces inflammation
Inflammation (swelling) in your throat is part of what gives you that can’t-swallow feeling. Honey contains nutrients that may help to tamp down inflammation.
“Honey is a good source of flavonoids, which are a kind of plant chemical with anti-inflammatory properties,” Dr. Rainbolt shares.
So, when your throat is on fire, reaching for some honey can help ease swelling and give you some relief.
Fights viruses and bacteria
Another thing about those flavonoids in honey: They’re naturally anti-microbial. That means they can help your immune system fend off invaders that can get you sick, like viruses and bacteria.
Manuka honey in particular may help fight Streptococcus mutans, a common bacterium behind some throat infections.
“Manuka honey contains a unique compound called methylglyoxal, which gives it extra antibacterial power,” Dr. Rainbolt explains. “It may help reduce certain types of bacteria in the mouth and throat.”
But honey isn’t a replacement for medical care. If you’re dealing with strep throat or another bacterial infection, honey might help make your throat feel a little better — but it’s not a cure. Talk with a healthcare provider if you think your sore throat is something more serious than irritation from things like a cold or allergies.
Coats and soothes
Honey is thick and sticky, which helps coat the lining of your throat. It can act as a protective layer that can reduce irritation and make it easier to swallow.
“Think of honey like a natural cough drop,” Dr. Rainbolt says. “It forms a coating that calms the tissues in your throat and reduces that raw, scratchy feeling.”
Calms a cough
The same soothing effect that helps your sore throat can also quiet a nagging cough. In fact, research suggests honey may be more effective than over-the-counter cough suppressants, especially for nighttime symptoms.
Calming the cough means less stress on your throat — and less pain.
How to use honey for a sore throat
There are a few different ways to get your honey fix for a sore throat:
- Swallow a teaspoon or two straight.
- Stir it into warm water with lemon.
- Add it to herbal tea.
“For a double-soothing effect, combine honey with warm liquids like tea or lemon water,” recommends Dr. Rainbolt. “Just avoid using boiling water — that can destroy some of honey’s beneficial properties.” Instead, let your hot water sit for a few minutes before you stir in your honey.
What kind of honey is best for a sore throat?
All honey has benefits, but some kinds pack a little more punch to knock out a sore throat:
- Raw honey is the least processed, so it’s more likely to retain more antioxidants.
- Manuka honey is rich in antibacterial, antiviral and antifungal properties.
- Darker-colored honey tends to have less added water, so the benefits can be more concentrated.
“If the honey is crystal-clear, it’s likely been highly processed,” says Dr. Rainbolt. “Look for raw, dark, or cloudy honey to get the most health benefits.”
What else to consider
Honey is a natural remedy for sore throats. But natural doesn’t mean without risks. Keep these things in mind:
- Never give honey to children under 1. Honey can carry bacteria that cause infant botulism, a rare but serious illness.
- Watch the sugar. Honey is still a form of sugar, so use it in moderation — especially if you have diabetes or are watching your intake.
- Read the label. Clear or blended honeys are often more processed and may contain added sweeteners like corn syrup, which limit their effectiveness.
When used properly, honey might help ease a sore throat and deliver an antibacterial and anti-inflammatory boost, especially when used in combination with other home remedies.
But it’s not a magic elixir. If you think it could be strep throat or have other troubling symptoms, talk with a healthcare provider.
