17 Effective Home Remedies for Phlegm Relief

Spices, steam, and kitchen staples team up to clear airways and ease breathing.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 17, 2025

Spices, steam, and kitchen staples team up to clear airways and ease breathing.

Excess phlegm and mucus can turn minor respiratory discomfort into a lingering nuisance. Whether it’s from a cold, flu, allergies, or pollution, an overproduction of phlegm can cause coughing, congestion, throat irritation, and more. Thankfully, a variety of natural home remedies and lifestyle adjustments exist to help loosen, thin, and expel phlegm from your respiratory system, offering relief and speeding recovery. Here, we discuss signs and symptoms of phlegm build-up, 17 proven home remedies, supportive lifestyle tips, and frequently asked questions to empower you with the knowledge you need for comfortable breathing.

Signs and Symptoms of Excess Phlegm

Recognizing the symptoms of excess phlegm is the first step toward effective management. Common signs include:

Coughing up mucus and phlegm
Runny nose
Nasal or chest congestion
Sinus headache
Sore and congested throat
Shortness of breath

Most cases are related to viral or bacterial infections, allergies, or environmental irritants. Early intervention can help prevent complications and discomfort.

How to Get Rid of Phlegm Naturally: 17 Home Remedies

Multiple ingredients and habits can help relieve phlegm, many supported by scientific research and centuries of traditional use. Below are the most effective approaches:

1. Apple Cider Vinegar

You will need: 1 tbsp apple cider vinegar, 1 cup warm water.
Mix vinegar into water and drink once daily or gargle for relief.
Why it works: Its acetic acid offers mild antimicrobial effects, helping fight the microbes that cause a phlegmy throat.

2. Essential Oils

You will need: Eucalyptus, peppermint, or tea tree oil.
Add a few drops to hot water, inhale steam, or use in a diffuser.
Why it works: Oils like eucalyptus contain eucalyptol, a natural decongestant and antimicrobial.

3. Salt Water Gargle

You will need: 1/2 tsp salt, 1 cup warm water.
Gargle with saltwater for 30 seconds, repeating 3–4 times daily.
Why it works: Saltwater soothes irritation and reduces mucus production by eliminating germs.

4. Ginger

You will need: 1–2 inches fresh ginger, 1 cup water.
Simmer ginger in water, strain, and sip as a tea.
Why it works: Ginger’s polyphenols and flavonoids offer antiviral, antibacterial, and natural expectorant properties to loosen mucus.

5. Garlic

You will need: 4–5 fresh garlic cloves, 1 cup warm water.
Crush cloves, consume directly with water, or add to meals. Chewing raw garlic is effective.
Do this 3–4 times a day.
Why it works: Garlic’s compound allicin acts as a natural expectorant and powerful antimicrobial, helping clear airways and fight infection.

6. Turmeric and Apple Cider Vinegar

You will need: 1 tsp turmeric, 1 tbsp apple cider vinegar, 1 tsp honey, 1 glass warm water.
Mix all, stir well, and drink or gargle 2–3 times a day.
Why it works: Curcumin in turmeric acts as an antiseptic and anti-inflammatory agent, helping to loosen and expel phlegm.

7. Humidifier/Vaporizer

Use a humidifier in your room, especially overnight.
Why it works: Moist air prevents drying of sinus passages and helps thin mucus, making it easier to expel.

8. Honey

You will need: 1–2 tbsp raw honey.
Add to tea, warm water, or consume plain.
Why it works: Honey soothes the throat, offers mild antibacterial properties, and suppresses coughing to relieve symptoms.

9. Onion

You will need: 1 small onion.
Chop and consume raw or add to meals, alone or with other phlegm-fighting foods.
Why it works: Onion’s quercetin and sulfur compounds help loosen mucus and boost immunity.

10. Lemon Juice

You will need: 1 lemon, 1 cup warm water.
Squeeze juice into water, stir, and drink.
Why it works: High vitamin C supports immune function and the acidity helps break down mucus.

11. Herbal Teas

Try teas with peppermint, licorice, chamomile, thyme, or marshmallow root.
Steep, strain, and sip several times daily.
Why it works: Herbal teas hydrate and provide anti-inflammatory properties that can reduce phlegm and soothe airways.

12. Cayenne Pepper

You will need: 1/4 tsp cayenne pepper, 2 tbsp water, 1 tbsp honey.
Mix and consume twice daily.
Why it works: Cayenne’s capsaicin is a natural decongestant and has antibacterial properties to combat infection and thin mucus.

13. Jaggery

You will need: A piece of jaggery, 1/2 onion.
Mix crushed onion with jaggery and chew 2–3 times daily.
Why it works: Jaggery acts as an expectorant, expelling particles from the lungs and reducing respiratory tract inflammation.

14. Pineapple Juice

You will need: 1 cup fresh pineapple juice.
Drink juice once or twice daily.
Why it works: Bromelain, an enzyme in pineapple, has natural mucus-thinning and anti-inflammatory effects.

15. Oil Pulling

You will need: 1–2 tbsp coconut or sesame oil.
Swish oil in your mouth for 10–20 minutes, spit out, and rinse.
Why it works: Traditionally used in Ayurvedic medicine, oil pulling may reduce oral bacteria and help keep mucus in check.

16. Orange Juice

You will need: 1 cup orange juice.
Drink daily for vitamin C boost and hydration.
Why it works: Helps strengthen the immune system and may assist mucus clearance.

17. Soups

Opt for broths with chicken, vegetables, garlic, ginger, and spices.
Consume warm soup several times daily.
Why it works: Hot liquids thin mucus, while added ingredients enhance natural relief and comfort.

Supporting Lifestyle Tips for Mucus Relief

Keep air moist: Use a humidifier, take steamy showers, and breathe in warm, moist air.
Stay hydrated: Drink water, herbal teas, and clear juices throughout the day to thin phlegm.
Apply warm compresses: Place a warm, wet washcloth over your nose and cheeks for quick sinus relief.
Avoid irritants: Minimize exposure to smoke, pollution, and chemical fumes.
Keep allergies in check: Treat allergies proactively to prevent chronic phlegm production.
Monitor food reactions: Identify and avoid foods that trigger excess mucus for you personally.

Frequently Asked Questions (FAQs)

Q1: What causes excess phlegm build-up?

A: Common causes include viral and bacterial infections (like colds and flu), seasonal allergies, environmental irritants such as pollution or smoke, and certain food reactions.

Q2: When should I see a doctor for phlegm?

A: Seek medical attention if phlegm persists longer than three weeks, is green, yellow, or bloody, is accompanied by high fever or chest pain, or affects breathing.

Q3: Do these remedies work for children and the elderly?

A: Most listed remedies are safe for older children and adults. For young children or the elderly, consult a healthcare professional before using remedies that involve herbs, essential oils, or spicy foods.

Q4: Will drinking milk increase phlegm?

A: Milk does not cause mucus, but in some individuals it may thicken the sensation of phlegm. Opt for non-dairy alternatives if you notice worsening symptoms after dairy.

Q5: Can I use multiple remedies together?

A: Yes, combining hydration, steam therapy, dietary changes, and topical relief can maximize results, unless instructed otherwise by your healthcare provider.

Q6: Are saltwater gargles and steam inhalation safe?

A: Generally, both are safe when performed as directed. Ensure water isn’t too hot to avoid burns. Children should be supervised during steam inhalation.

Quick Comparison Table: Key Remedies for Phlegm

Remedy	Main Active Ingredient	Benefits
Ginger Tea	Gingerol	Expectorant, anti-inflammatory, antiviral
Saltwater Gargle	Salt	Reduces inflammation, kills germs
Apple Cider Vinegar	Acetic acid	Mild antimicrobial, mucus-thinning
Honey	Natural sugars and enzymes	Soothes throat, antimicrobial
Eucalyptus Oil Steam	Eucalyptol	Decongestant, antimicrobial
Turmeric Tea	Curcumin	Antiseptic, anti-inflammatory
Cayenne Pepper	Capsaicin	Decongestant, stimulates clearance

References

StyleCraze: How To Get Rid Of Phlegm Naturally: 17 Home Remedies
ToneOp Care: 8 Natural And Effective Remedies For Cough With Phlegm
MedicalNewsToday: Effective ways to get rid of phlegm and mucus

Takeaway

While excess phlegm can be uncomfortable, these natural remedies and lifestyle tips offer reliable relief in most cases. If symptoms persist or worsen, consult a medical professional to rule out underlying illness. Adopt these strategies to breathe easier, sleep better, and support overall respiratory health.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete