Phlegm or mucus in your throat can be a very uncomfortable and unpleasant sensation to deal with. It can cause coughing and even difficulty in speaking. We’ve all been there: You woke up with an annoying throat clearing, and it seems to linger all day long. If you’re wondering what you can do to get rid of phlegm and finally be free from that annoying sensation, then you’re in the right place. In this article, we will explore the most effective and natural ways to get rid of phlegm in your throat.

Home Remedies to reduce phlegm in the throat

Home remedies are often the best place to start when you’re dealing with phlegm in your throat. Not only are they easily accessible, but they are also natural and without any side effects. Here are some home remedies which you can try:

Ginger tea

Ginger tea is one of the most effective home remedies you can use to get rid of phlegm. It works wonders because it has natural anti-inflammatory properties that help reduce the inflammation in your throat, thereby reducing the amount of phlegm.

Saltwater gargle

A saltwater gargle is also an excellent remedy that can help get rid of phlegm. Gargling with warm salt water helps break down the mucus and phlegm in your throat, making it much easier to eliminate it.

Hot steam

Steam can help break up the mucus in your throat. You can use a humidifier, take a hot shower, or breathe in the steam of a boiling pot of water by covering your head with a towel over the boiling pot of water.

Drinking water

Drinking water is the most natural way to keep phlegm at bay. It helps in thinning out the mucus and keeps you hydrated. You can also add other fluids like tea and juices to your diet to help in thinning out the mucus.

Medications to reduce phlegm in the throat

If home remedies are not working for you, you can try some medications that can help significantly in reducing phlegm in the throat. Here are some of the commonly used medications to reduce phlegm:


The role of antihistamines is to reduce inflammation. They work by blocking the action of histamine, which is responsible for inflammation. Antihistamines like cetirizine, loratadine, and fexofenadine are most commonly used.


Expectorants work by thinning mucus in your respiratory tract, making it easier to cough it up and eliminate it. Commonly used expectorants include guaifenesin.


Decongestants are used to reduce swelling in the nasal passages, which often leads to an increase in the production of mucus. They help reduce the amount of mucus, which ultimately leads to less phlegm. Commonly used decongestants include pseudoephedrine and phenylephrine.

Lifestyle changes to reduce phlegm in the throat

Your lifestyle can have a severe impact on your overall health, including your respiratory health. If you’re looking for ways to reduce phlegm in your throat, here are a few lifestyle changes you should make.

Eating healthy food

Eating a balanced and healthy diet can improve your overall health and help you fight off infections that may lead to phlegm production in the throat. Avoiding processed sugar, alcohol, and fatty foods is the key to a healthy diet.

Quitting smoking

If you smoke, phlegm production in your throat may be worse than other people. Giving up smoking is one of the best decisions you can make for your respiratory health.

Avoiding pollutants

Air pollutants can cause inflammation in your respiratory tract, leading to excess phlegm. Avoiding cigarette smoke, chemicals, and other pollutants will lead to better respiratory health.


Regular exercise can also improve your overall respiratory health. When you exercise, you breathe deeply, which helps to clear your lungs of mucus and phlegm.

Herbal remedies to reduce phlegm in the throat

Herbal remedies are an excellent alternative for people who prefer a more natural approach. Here are some of the best herbal remedies that can help reduce phlegm in the throat:

Licorice root

Licorice root contains a compound called glycyrrhizin, which has anti-inflammatory properties that may help reduce inflammation in the respiratory tract.


Thyme has been used in traditional medicine for thousands of years, and it is well known for its antioxidant and anti-inflammatory properties. Thyme helps in thinning out the mucus, thus making it easier to expel.

Ivy leaves

Ivy leaves contain a compound called saponin, which helps to loosen and thin out the mucus. It is an excellent natural remedy for reducing phlegm.

Importance of hydration in reducing phlegm

One of the simplest and most effective ways to reduce phlegm is to drink more water. Staying hydrated helps to thin out the mucus in your throat, making it easier to eliminate. Drinking plenty of water can help keep you hydrated, but it will also help flush toxins from your body.

Recommended hydration level

It is recommended that you drink at least eight glasses of water per day. However, if you’re dealing with phlegm in your throat, you should drink even more than that. Aim for 10-12 glasses of water per day.

Breathing exercises to eliminate phlegm

Breathing exercises may help you to clear your throat and eradicate mucus. Here are two breathing exercises that can help with eliminating the phlegm:

Diaphragmatic breathing

Diaphragmatic breathing is a technique that can help you breathe more deeply, which can help you to clear your throat and eradicate mucus. Breathe in slowly and deeply through your nose, and then exhale slowly and deeply through your mouth.

Pursed-lip breathing

Pursed-lip breathing is another technique that can help you breathe more deeply and effectively remove phlegm. Breathe in through your nose and exhale slowly through pursed lips.


Phlegm in your throat can be an annoyance, but it can also indicate an underlying condition that requires medical attention. In this article, we’ve explored the most effective ways to reduce phlegm in your throat, including home remedies, medications, lifestyle changes, and herbal remedies. Regular exercise, staying hydrated, and quitting smoking can help reduce the amount of phlegm you produce. If you are concerned about the amount of phlegm in your throat, or if you are experiencing other symptoms, consult with a healthcare professional.

Final thoughts and recommendations

If you’re experiencing phlegm in your throat, there are many natural remedies that can help. In addition to following the suggestions in this article, it’s essential to stay in good health, eat a balanced diet, and exercise regularly. By doing so, you’ll be taking proactive measures to keep your respiratory system healthy and keep phlegm at bay.

By Riddle Reviewer

Hi, I'm Riddle Reviewer. I curate fascinating insights across fields in this blog, hoping to illuminate and inspire. Join me on this journey of discovery as we explore the wonders of the world together.

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