Best Tea for Sore Throat: 6 Soothing Teas That Work

The best teas for a sore throat are ginger, chamomile, green tea, peppermint, and licorice root, served hot with honey and lemon. Ginger calms inflammation, chamomile soothes, green tea delivers protective catechins, peppermint's menthol cools, and licorice coats the throat. The heat itself helps too.

In a study at Cardiff University's Common Cold Center, a hot drink gave immediate and lasting relief from sore throat, cough, runny nose, and chills, while the same drink at room temperature helped much less. [1] So any warm cup helps. The right herbs help more.

The 6 Best Teas for a Sore Throat

1. Ginger Tea: Calms Inflammation

Ginger's gingerols and shogaols are well-documented anti-inflammatory compounds. [2] Its warming bite feels instantly soothing on a raw, scratchy throat. Find it in: Pure Detox, with ginger, turmeric, and green tea.

2. Green Tea: Protective Catechins

Green tea's catechins support your immune system while you recover. In a randomized trial, a green tea formulation cut cold and flu symptoms by 32% compared with placebo. [3] Sip it warm, not scalding.

Find it in: Green Zen matcha.

3. Chamomile Tea: Gentle and Soothing

Chamomile is anti-inflammatory and naturally caffeine-free, [4] which makes it the perfect evening cup when a sore throat is keeping you up.

Find it in: Sleep Restore.

4. Peppermint Tea: Cooling Menthol

Peppermint's menthol creates a cooling sensation that eases throat discomfort. [5]

Find it in: Sleep Restore, with peppermint and spearmint.

5. Licorice Root Tea: Coats the Throat

Licorice is a classic throat soother. In a randomized study, a licorice gargle before surgery significantly reduced post-operative sore throat. [6] Licorice is powerful, so enjoy it in moderation and avoid it in pregnancy or with high blood pressure. Full guide: Licorice Root Tea.

6. Honey and Lemon Tea: The Classic for a Reason

Honey coats and soothes. A Cochrane review found honey eased cough symptoms better than no treatment. [7] Lemon adds vitamin C. Stir a teaspoon of honey into any tea above once it has cooled slightly. Never give honey to babies under one year old.

 

Which Tea for Which Sore Throat?

Your sore throat	Best tea
Raw and scratchy	Ginger with honey
Keeping you up at night	Chamomile (caffeine-free)
With a cold coming on	Green tea or matcha
Hot and inflamed	Peppermint, warm not hot
Dry and tickly	Licorice root, in moderation

Why Does a Sore Throat Hurt?

Most sore throats are caused by viruses, the same ones behind colds and flu. The lining of your throat becomes inflamed and dry, which makes swallowing sting. That is why the best sore throat teas do three jobs at once: they calm inflammation (ginger, chamomile), coat and moisten the throat (honey, licorice), and support your immune system while it clears the virus (green tea). [2] [3] [4]

Dry winter air makes it worse. Warm tea, steam and plenty of fluid keep the throat moist, which is why a hot cup feels so good. [1] [8]

How Long Does a Sore Throat Last?

A viral sore throat usually improves within 3 to 7 days. Tea will not shorten a virus on its own, but it keeps you comfortable, hydrated, and rested while your immune system does its work. If it lasts longer than a week, see the section on when to see a doctor below.

Tea vs Throat Lozenges

Use both. Lozenges keep saliva flowing between cups. Tea adds what a lozenge cannot: heat, steam, fluid, and the active compounds of real herbs. A warm cup every couple of hours, with a lozenge in between, is a comfortable rhythm on a bad day.

The Best Sore Throat Teas From Avodah

•             Pure Detox: ginger, turmeric and green tea for daytime. Contains a little caffeine.

•             Green Zen: ceremonial matcha, the richest source of green tea catechins. Morning only.

•             Sleep Restore: chamomile, peppermint and spearmint, caffeine-free for the evening and night.

How to Make Sore Throat Tea Work Harder

1. Drink it warm, not scalding. Very hot drinks can irritate a sore throat. Let it cool for a few minutes.
2. Add honey after brewing, once the tea is just warm.
3. Breathe in the steam while it steeps. Warm, moist air soothes a dry throat.
4. Sip often. Small, frequent sips keep your throat moist and count toward your fluids. [8]
5. Gargle warm salt water between cups: half a teaspoon of salt in a glass of warm water.

Easy Sore Throat Tea Recipe

• 1 cup just-boiled water
• 1 teaspoon of Pure Detox or 3 slices of fresh ginger
• 1 teaspoon raw honey
• A squeeze of lemon

Steep for 5 minutes, covered. Let it cool slightly, then stir in the honey and lemon. Breathe in the steam before the first sip.

When to See a Doctor

See a doctor if your sore throat lasts more than a week, or comes with a high fever, difficulty swallowing or breathing, white patches on the tonsils, a rash, or swollen glands. These can be signs of strep throat or another infection that needs treatment.

 

The Avodah Moment: Let Someone Else Pour

Avodah means devotion and service. When your throat hurts and your body aches, the hardest thing for many of us is to stop serving and let ourselves be cared for.

Today, let the kettle do the work. Brew your cup, add the honey, wrap your hands around the warmth, and rest your voice. If someone offers to bring you tea, say yes. You do not have to earn rest.

You cannot pour from an empty cup. This is where you fill yours.

Shop Pure Detox | Shop Green Zen | Shop Sleep Restore

More for cold season: Immune Support Tea | Best Tea for Cough

Frequently Asked Questions

What is the best tea for a sore throat?

Ginger, chamomile, green tea, peppermint, and licorice root, served warm with honey and lemon.

Does drinking tea help a sore throat?

Yes. A hot drink eased sore throat symptoms in a Cardiff University study, and herbs like ginger and chamomile add anti-inflammatory benefits.

Is ginger tea good for a sore throat?

Yes. Ginger's gingerols are anti-inflammatory, and its warmth soothes a raw throat. Add honey and lemon.

Is green tea good for a sore throat?

Yes. Its catechins support the immune system, and in a trial, a green tea formulation cut cold and flu symptoms by 32%.

Is honey and lemon tea good for a sore throat?

Yes. Honey coats and soothes, and a Cochrane review found it eased cough symptoms. Never give honey to babies under one.

What tea should I avoid with a sore throat?

Very hot tea, which can irritate. Licorice tea should be limited and avoided in pregnancy or with high blood pressure.

 

Your day. Your tea. Your Avodah Moment.

References

1.          Sanu A, Eccles R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. 2008;46(4):271-275.

2.          Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013;4(Suppl 1):S36-S42.

3.          Rowe CA, Nantz MP, Bukowski JF, Percival SS. Specific formulation of Camellia sinensis prevents cold and flu symptoms and enhances gamma delta T cell function: a randomized, double-blind, placebo-controlled study. J Am Coll Nutr. 2007;26(5):445-452.

4.          Srivastava JK, Shankar E, Gupta S. Chamomile: a herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901.

5.          Eccles R. Menthol and related cooling compounds. J Pharm Pharmacol. 1994;46(8):618-630.

6.          Agarwal A, Gupta D, Yadav G, Goyal P, Singh PK, Singh U. An evaluation of the efficacy of licorice gargle for attenuating postoperative sore throat: a prospective, randomized, single-blind study. Anesth Analg. 2009;109(1):77-81.

7.          Oduwole O, Udoh EE, Oyo-Ita A, Meremikwu MM. Honey for acute cough in children. Cochrane Database Syst Rev. 2018;4(4):CD007094.

8.          Ruxton CHS, Hart VA. Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomized controlled trial. Br J Nutr. 2011;106(4):588-595.