Best Tea for Congestion and Sore Throat: 7 Teas That Soothe and Clear
Congestion and a sore throat almost always arrive together — and they make each other worse. Mucus draining from swollen sinuses coats and irritates the back of your throat (post-nasal drip), while the throat inflammation triggers more mucus production as a protective response. Breaking this cycle requires teas that do two things simultaneously: clear the congestion and coat and protect the raw throat tissue.
Most “congestion tea” lists focus entirely on decongestants like peppermint and eucalyptus. Those are effective for opening nasal passages, but they do nothing for a burning throat — and some (like eucalyptus) can actually irritate an already-raw throat with their intense medicinal flavour. This guide takes a different approach: every tea here was selected specifically because it addresses both symptoms at once.
The key category of herbs you need is demulcents — plants that produce mucilage, a gel-like substance that physically coats inflamed tissue and creates a protective barrier. Combined with anti-inflammatory and mild decongestant properties, demulcent teas are the most effective natural approach for the congestion-plus-sore-throat combination.
Why Congestion and Sore Throat Happen Together
Understanding the connection helps you target the right remedy.
When a virus (or allergen) triggers nasal inflammation, the nasal lining swells and overproduces mucus. During the day, you blow your nose and swallow some of this mucus without much thought. At night, when you’re lying flat, gravity stops helping. Mucus pools in the back of the nasal cavity and drips down the pharynx — the back of your throat. This is post-nasal drip, and it’s the single most common cause of sore throat during a cold.
The dripping mucus contains inflammatory mediators (cytokines, histamine) that irritate the pharyngeal tissue on contact. Your throat responds with swelling, redness, and pain. Then the irritated throat produces its own mucus as a protective reflex, which mixes with the nasal drainage and creates the thick, uncomfortable coating you feel when you swallow.
This is why throat lozenges alone aren’t enough — they numb the throat but don’t stop the drip. And standard decongestant teas clear the nose but leave the throat unprotected. You need teas that work on both ends: reducing the nasal drainage that’s causing the irritation and coating the throat tissue that’s already inflamed.
If your congestion is centred more in the sinuses with facial pressure, our sinus pressure relief guide covers targeted techniques that complement the tea approach below.
7 Best Teas for Congestion and Sore Throat
1. Marshmallow Root Tea — The Best Throat Coater
Marshmallow root (Althaea officinalis) produces more mucilage than almost any other herb — and mucilage is exactly what a sore throat needs. When this gel-like polysaccharide contacts moist tissue, it forms a smooth, protective film over the inflamed surface, shielding it from further irritation by post-nasal drip, stomach acid, and dry air.
How it addresses both symptoms: The mucilage coating provides almost immediate relief from throat pain and the dry, scratchy sensation that triggers coughing. Research published in Complementary Medicine Research (2018) found that marshmallow root preparations significantly reduced throat irritation scores and cough frequency in patients with pharyngeal inflammation. While not a strong decongestant on its own, the soothing effect on the throat breaks the irritation–mucus cycle, and the warm liquid provides steam that helps loosen nasal congestion.
Brewing: Cold infusion extracts the most mucilage. Soak 1 tablespoon of dried marshmallow root in a cup of room-temperature water for 4–8 hours (overnight is ideal). Strain the resulting slightly viscous liquid and drink at room temperature or gently warmed — don’t boil it, as excessive heat can break down the mucilage. If you need tea sooner, a hot infusion (10 minutes in just-boiled water) still works, just with less mucilage extraction.
Best for: Dry, raw, scratchy sore throats; the “swallowing glass” feeling; sore throats worsened by post-nasal drip.
2. Slippery Elm Tea — The Traditional Throat Remedy
Slippery elm (Ulmus rubra) is a North American remedy that Native Americans used for centuries to treat sore throats and respiratory complaints. Like marshmallow root, its inner bark is rich in mucilage — but slippery elm’s mucilage is slightly thicker and more adhesive, creating a more persistent coating that clings to the throat longer.
How it addresses both symptoms: The thick mucilage physically coats the pharynx and protects it from the acidic, inflammatory compounds in post-nasal drip. A 2012 study in the Journal of Investigational Biochemistry found that slippery elm preparations had antioxidant activity comparable to some pharmaceutical throat preparations. The warm liquid also helps thin nasal secretions. Slippery elm is listed in the United States Pharmacopeia as a demulcent for throat and respiratory irritation.
Brewing: Mix 1–2 teaspoons of slippery elm bark powder into a cup of hot (not boiling) water. Stir well — the powder doesn’t dissolve completely but forms a slightly thick, porridge-like consistency. Some people find it more palatable mixed into warm milk (dairy or oat) with honey and cinnamon. Drink slowly, letting each sip coat the throat before swallowing.
Best for: Severe sore throats, difficulty swallowing, throats irritated by acid reflux in addition to post-nasal drip.
3. Sage Tea — The Sore Throat Specialist
Sage (Salvia officinalis) has one of the strongest evidence bases of any herb specifically for sore throat relief. Unlike the demulcent herbs above that work by coating, sage works by directly reducing inflammation and killing pathogens in the throat tissue.
How it addresses both symptoms: Sage contains rosmarinic acid, carnosic acid, and camphor — compounds with documented anti-inflammatory, antibacterial, and antiviral activity. A randomised, double-blind clinical trial published in the European Journal of Medical Research (2006) found that a sage throat spray significantly reduced throat pain within the first two hours of use. A later study in Phytomedicine confirmed these results and found sage comparable to a chlorhexidine/lidocaine spray for sore throat treatment. Sage also has mild astringent properties that reduce the excess mucus production in the throat, addressing the “coating of phlegm” sensation.
Brewing: Steep 1 tablespoon of fresh sage leaves (or 1 teaspoon dried) in just-boiled water for 7–10 minutes. Strain. The flavour is earthy and slightly peppery. Add honey and a squeeze of lemon. For maximum throat contact, you can also gargle with lukewarm sage tea before drinking it — the gargling delivers the active compounds directly to the inflamed tissue.
Best for: Actively inflamed, painful sore throats; throats with visible redness; sore throats from bacterial or viral infection.
4. Licorice Root Tea — The Dual-Action Soother
Licorice root (Glycyrrhiza glabra) is one of the few herbs that genuinely works on both congestion and sore throat through distinct mechanisms. Its glycyrrhizin has expectorant properties that thin and mobilise nasal and bronchial mucus, while its flavonoid compounds create a demulcent film that soothes throat tissue.
How it addresses both symptoms: On the congestion side, glycyrrhizin stimulates the production of thinner mucus secretions and has documented antiviral activity against several respiratory viruses (including influenza and RSV). On the sore throat side, a study in Anesthesia & Analgesia (2009) found that gargling with licorice root solution before intubation significantly reduced the incidence and severity of post-operative sore throat — demonstrating its protective effect on pharyngeal tissue. The natural sweetness also makes it one of the most pleasant-tasting medicinal teas.
Brewing: Steep 1 teaspoon of dried licorice root in boiling water for 5–7 minutes. No sweetener needed — glycyrrhizin is 30–50 times sweeter than sugar. Important: limit to 1–2 cups daily. Long-term excessive consumption can elevate blood pressure and lower potassium. Avoid if you have hypertension or take diuretics.
Best for: Combined sinus congestion and sore throat, viral colds, people who want a pleasant-tasting medicinal tea.
5. Honey-Ginger-Lemon Tea — The Gold Standard Home Remedy
This isn’t a single herb — it’s a combination that addresses congestion and sore throat more effectively than any of its three components alone. Each ingredient has independent research supporting its use for upper respiratory symptoms, and together they cover decongestant, anti-inflammatory, and throat-coating functions.
How it addresses both symptoms: Ginger’s gingerols reduce inflammation and have antimicrobial activity. Honey physically coats the throat and has been shown to outperform standard care for upper respiratory symptoms — a 2020 systematic review and meta-analysis in BMJ Evidence-Based Medicine analysing 14 studies found honey superior to usual care for cough frequency, cough severity, and overall symptom scores. Lemon provides vitamin C and citric acid, which help thin mucus. The warm water delivers steam to nasal passages.
Brewing: Simmer a thumb-sized piece of sliced fresh ginger in 2 cups of water for 10 minutes. Strain, let it cool to a comfortable drinking temperature (below 60°C / 140°F), then stir in 1–2 tablespoons of raw honey and the juice of half a lemon. Adding honey to cooler liquid preserves its beneficial enzymes — very hot water degrades them.
Best for: General cold with both congestion and sore throat, the “go-to” when you don’t have specialty herbs on hand, safe for most people including children over 1.
6. Chamomile Tea — The Evening Throat Soother
Chamomile is the ideal tea for congestion and sore throat at bedtime. Its anti-inflammatory flavonoids (apigenin, bisabolol) calm swollen tissue in both the nasal passages and throat, while its mild sedative properties promote the deep sleep your immune system needs to fight the underlying infection.
How it addresses both symptoms: Research published in Molecular Medicine Reports found that inhaling chamomile steam reduced common cold symptoms including congestion. Apigenin binds to GABA receptors, producing a calming effect that helps you fall asleep despite the discomfort of a sore throat. Chamomile also has mild antispasmodic properties that reduce the coughing reflex — helpful when post-nasal drip triggers nighttime coughing that interrupts sleep and further irritates the throat.
Brewing: Steep 2 teaspoons of dried chamomile flowers (or one quality tea bag) in just-boiled water for 5–7 minutes, covered. Add honey for additional throat coating. Drink 30 minutes before bed. For maximum throat contact, let each sip sit in the back of your throat for a moment before swallowing.
Best for: Nighttime congestion with sore throat, when you need sleep despite discomfort, children (mild and gentle).
7. Elderflower Tea — The European Cold Remedy
Elderflower (Sambucus nigra, the flowers — not the berries) has been a staple of European cold treatment for centuries and is recognised by the European Medicines Agency as a traditional remedy for nasal congestion and early cold symptoms. It’s the most effective tea on this list for addressing the nasal congestion side of the equation.
How it addresses both symptoms: Elderflower contains flavonoids (rutin, quercetin) and phenolic acids with anti-inflammatory and mild antiviral properties. These compounds reduce swelling in the nasal mucous membranes, which decreases both congestion and the post-nasal drip that’s irritating the throat. Elderflower also promotes gentle perspiration (diaphoretic effect), which traditional herbalists consider helpful for “sweating out” a cold in its early stages. Its anti-inflammatory action extends to the throat tissue, reducing soreness.
Brewing: Steep 2 teaspoons of dried elderflowers in boiling water for 10 minutes. Strain. The flavour is delicate and floral — honey and lemon complement it well. Elderflower blends beautifully with chamomile for an evening tea, or with sage for a stronger sore-throat focus during the day.
Best for: Early-stage colds (first 48 hours), congestion that’s clearly nasal with throat irritation from post-nasal drip, people who prefer mild-flavoured teas.
The Best Tea Combinations for Dual Relief
Single-herb teas work, but the right combinations cover more ground. Here are three blends that pair a decongestant herb with a throat soother:
| Blend | Decongestant Component | Throat-Soothing Component | Best Time |
|---|---|---|---|
| Sage + Marshmallow Root | Sage’s astringent action reduces mucus | Marshmallow’s mucilage coats the throat | Daytime |
| Ginger-Honey + Licorice Root | Ginger warms and mobilises mucus | Licorice and honey coat and protect | Any time |
| Elderflower + Chamomile | Elderflower clears nasal passages | Chamomile calms throat inflammation | Evening / bedtime |
To blend: brew both herbs together in the same cup using the steeping time of the herb that needs the longest extraction. Add honey after steeping.
A Day-Long Tea Routine When You’re Sick
When congestion and a sore throat have you feeling miserable, rotating teas throughout the day provides continuous relief while cycling different active compounds:
- Morning: Honey-ginger-lemon tea. Warming, anti-inflammatory, and mobilises the mucus that accumulated overnight. The productive coughing after your first cup is normal — this is clearing.
- Late morning: Sage tea, gargled then sipped. Targets the throat directly with anti-inflammatory and antimicrobial compounds. The gargling step maximises contact with inflamed tissue.
- Afternoon: Licorice root tea. Pleasant-tasting, works on both congestion and throat, and the natural sweetness avoids the need to add sugar.
- Evening: Chamomile with marshmallow root and honey. Soothes the throat for the night ahead and promotes sleep. The mucilage coating protects against overnight post-nasal drip irritation.
Aim for 5–6 cups of tea total per day, supplemented with plain water to stay well-hydrated. Keep a glass of water by the bed for overnight sipping — this prevents your throat from drying out between sleep cycles.
Beyond Tea: What Else Helps
- Salt water gargle. Dissolve half a teaspoon of non-iodised salt in a cup of warm water and gargle for 30 seconds, 3–4 times daily. This draws excess fluid from swollen throat tissue and creates an inhospitable environment for bacteria. Do this between cups of tea for continuous throat management.
- Nasal saline rinse. Clearing the nasal passages with a neti pot before bed directly reduces the post-nasal drip that irritates your throat overnight. This is one of the most effective things you can do for a sore throat caused by congestion.
- Humidifier. Dry air dries out both the nasal passages and throat tissue, worsening both symptoms. Maintain 40–60% humidity in your bedroom, especially during winter when central heating strips moisture from the air.
- Elevate your head during sleep. Sleeping at a slight incline (15–20 degrees) uses gravity to drain mucus away from the throat rather than letting it pool and drip. A wedge pillow works better than stacking regular pillows.
For a full breakdown of congestion-relief strategies, our guide to the best herbal teas for congestion covers additional options beyond the dual-symptom focus of this article.
When to See a Doctor
Most sore throats with congestion resolve within 7–10 days. See a healthcare provider if:
- Your sore throat is severe enough to make swallowing liquids difficult
- White patches or pus appear on the back of your throat (possible strep)
- You develop a fever above 38.3°C (101°F) lasting more than 3 days
- Symptoms worsen after initially improving (possible secondary bacterial infection)
- Sore throat persists beyond 10 days without congestion or other cold symptoms
- You experience difficulty breathing or swollen lymph nodes in the neck
Strep throat, in particular, requires antibiotics and cannot be treated with herbal teas alone. If you suspect strep (sudden onset, high fever, no cough, white spots), seek a rapid strep test.
FAQs
Why does my sore throat get worse at night when I’m congested?
Post-nasal drip. When you lie flat, mucus from your congested sinuses drains straight down the back of your throat instead of forward (where you’d blow it out). This acidic, inflammatory mucus irritates the pharyngeal tissue for hours. The best nighttime defence is a three-step approach: clear your nasal passages with a saline rinse before bed, drink a demulcent tea like marshmallow root or chamomile with honey to coat the throat, and sleep with your head elevated to redirect drainage.
What’s the fastest-acting tea for a sore throat?
For immediate relief, sage tea gargled then sipped provides the fastest onset — the anti-inflammatory compounds contact the throat tissue directly during gargling. Marshmallow root and slippery elm also work quickly because the mucilage coating is physical, not pharmacological — it protects on contact. Honey-ginger-lemon tea is the fastest option you can make with common kitchen ingredients.
Can I add honey to any tea for sore throat?
Yes, and you should. Raw honey independently reduces sore throat symptoms and cough frequency (confirmed by a meta-analysis in BMJ Evidence-Based Medicine). It physically coats the throat and has antimicrobial properties. The one rule: add honey after the tea cools below 60°C (140°F) to preserve its beneficial enzymes. Never give honey to children under 1 year due to botulism risk.
Should I gargle with tea or drink it?
Both. Gargling delivers the active compounds directly to the inflamed throat surface — ideal for sage and salt water. Drinking provides steam inhalation (clears congestion), systemic absorption of anti-inflammatory compounds, and hydration that keeps mucus thin. For maximum benefit, gargle with your first sip, then drink the rest normally.
Is hot tea or warm tea better for a sore throat?
Warm, not hot. Very hot liquids (above 65°C / 149°F) can irritate already-inflamed throat tissue and have been associated with oesophageal damage with chronic use. Aim for a comfortable warm temperature — warm enough to produce gentle steam for nasal congestion but not so hot that it stings your throat. Let freshly brewed tea cool for 3–5 minutes before drinking.
