Soothe a sore throat can be essential when you're battling a cold. Discover how a doctor and a registered dietitian recommend using kitchen staples like tea to relieve your throat.
Why Drink Tea When You Have a Sore Throat?
According to Dr. Angie Neison, a specialist in family and culinary medicine, hydration is the primary reason to drink tea when you have a sore throat. "When you constantly keep moisture in your mucous membranes, it can help reduce pain," she explains.
Tea, being infused with water, is a natural way to consume more fluids, which you need when you're sick due to water loss from sneezing, coughing, sinus congestion, and post-nasal drip. Neison advises that hydration can help improve the symptoms of a viral cold or hay fever but is unlikely to shorten the duration of the illness by more than 24 hours.
Toby Amidor, a renowned dietitian and author of the book *Up Your Veggies: Flexitarian Recipes for the Whole Family*, shares this view, saying, "A warm cup of tea is always a welcome drink for a sore throat. The warmth helps soothe the throat, while many herbal teas contain ingredients that help fight inflammation and infections."
Let's now explore five popular herbal teas to consider when you have a sore throat.
The 5 Best Herbal Teas for a Sore Throat
1. Chamomile Tea
Soothing chamomile is known for its medicinal properties. According to research published in *Molecular Medicine Report*, chamomile contains phytonutrients that can help relieve the pain of a sore throat. In addition to lubricating your throat, it has anti-inflammatory properties that can reduce swelling and aid in tissue health and repair. Plus, this tea is caffeine-free, meaning you can drink it any time of day.
2. Elderberry Tea
Elderberry, or Sambucus nigra, is a popular remedy in Europe for colds and associated symptoms like sore throats. During the COVID-19 pandemic, research showed that commercial elderberry formulations could reduce flu symptoms when taken at the first sign of illness. A 2021 study published in *Advances in Traditional Medicine* found similar results, indicating that elderberry helps reduce cold symptoms like fever, pain, congestion, and cough. To benefit from these effects, look for elderberry tea at your local store or natural food market.
3. Green Tea
Rich in antioxidant and anti-inflammatory properties, green tea is another good option if you have a sore throat. A 2016 study published in *Anesthesiology and Pain Medicine* showed that patients who gargled with a green tea solution after endotracheal intubation experienced reduced pain. However, green tea contains caffeine, so it's best not to drink it all day if you're sensitive to caffeine. Amidor recommends steeping green tea in boiling water for about three minutes for a bright and flavorful cup.
4. Licorice Root Tea
While its taste may not appeal to everyone, research has shown that licorice can help relieve the pain associated with sore throats. A 2003 study published in the *British Medical Journal* suggested that licorice root was considered a soothing agent for relieving throat pain. A more recent 2019 study published in *Biomedicines* found that licorice tea had antibacterial properties that helped alleviate sore throat pain.
5. Peppermint Tea
Peppermint has long been studied for its medicinal uses, thanks to its potential antioxidant, antimicrobial, anticancer, and antiviral effects. A 2006 study in *Phytotherapy Research* showed that the benefits of peppermint are promising. The National Center for Complementary and Integrative Health suggests that peppermint tea is safe and may offer health benefits. A 2021 review published in *Molecules* explored the potential advantages of peppermint, finding similar results to previous studies.
Choosing a Trusted Brand
Not all herbal teas are created equal. Like dietary supplements, many herbal teas are unregulated and do not require product testing before being marketed. Look for products with third-party testing certifications to ensure label accuracy, and always talk to your healthcare team before trying anything new.
When to See a Healthcare Professional?
According to the Centers for Disease Control and Prevention, it's important to see a doctor if your sore throat symptoms include:
- Difficulty breathing or swallowing
- Blood in saliva
- Excessive drooling (in young children)
- Joint swelling or pain
- Rash
- Dehydration
- High fevers (that do not subside with medication)
Remember, this list is not exhaustive. If you feel your symptoms are worsening or have concerns, consult a healthcare professional.
Conclusion
Doctors and dietitians agree that herbal tea can be an excellent remedy for soothing a sore throat. By providing hydration and offering anti-inflammatory benefits, herbal tea can be a welcome addition to a balanced diet while recovering from a cold. While there is little risk in including herbal tea in your diet, we recommend consulting a healthcare professional if your symptoms worsen or before trying anything new.
