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  • Writer's pictureThe Bush Empress

3 Quick & Easy Sore Throat Relief Teas

Updated: Aug 28, 2022

Homemade, fast and effective sore throat relief remedies using pantry items we all have!

Cold and flu season is amongst us 😢(let's take a moment of silence...)

Now, the best way to not get ill is of course prevention - eat immune-boosting foods, drink plenty of water, exercise etc etc (check out my blog post on: Natural Ways to Boost Your Immune System) but sometimes, illness just catches up to us. We do our best and we can't escape it. Don't stress about it, because it will ultimately just make you worse.

A lot of infections, like the cold and flu, tend to begin in the throat, so usually, we will feel the onset of illness here first. And when you do, it's best to start the appropriate treatment ASAP so that you will give your body the best chance at a speedier recovery or even not suffer as badly (winner!).

*​I may earn a small commission from purchases made through links in this post. I only recommend products I would use myself and all opinions expressed here are my own.

Why choose a natural remedy rather than just popping a few pills?

Now you very well know that this is a herbal blog! We talk all things natural and herbal here! But to explain to those who are new 🙂... Firstly, welcome 🙂it's a pleasure to have you...

A lot of medication does wonders at treating ailments but sometimes, they can leave us with some undesirable side effects. Take antibiotics, for example, they work at targeting bacteria in our bodies, both good and bad! This is great for the bad stuff but then our good gut microflora can get compromised leaving us with some undesirable effects on our gut health.

Taking common over-the-counter pain medication like paracetamol (or acetaminophen for those in the US) can have some effects on the liver because it is processed (metabolised for our science geeks) via this organ. Small doses should be fine, our bodies are super intelligent but taking too much in a short space of time may affect our livers. So if we can take a more natural, herbal approach that doesn't have these health adversities then, I say yes, please!!

One thing I did notice when scouring the internet is that sometimes recipes are unnecessarily complicated, using ingredients that we have to specially order in. I mean, if I have a tickle-y throat, I don't want to have to wait... by that time, my cold will have come into full force! No siree! So I have compiled a fuss-free list of 3 super quick, easy and most importantly effective recipes. Chose which one suits your personality and your pantry 😉

​Completely empty pantry or just an empty spice cabinet?! Then check out Herby, and their selection of herbal products. Use code: thebushempress15 for 15% off your purchase, sitewide.

3 Quick & Easy Sore Throat Remedies

Golden Elixir

This super simple recipe is for those of us who have a well-stocked spice cupboard! This warming, aromatic infusion, not only tastes good but has anti-inflammatory properties, antimicrobial tendencies and is packed full of antioxidants. The honey, is also a great demulcent, meaning that it will coat the throat as you sip on this, soothing irritation.


  • ginger (fresh or powdered)

  • turmeric (fresh or powdered)

  • black pepper or cayenne powder

  • lemon / lime (either is fine)

  • raw honey

  • hot water

The reason I have not added any measurements is because this is basically how much you can tolerate. If you like it quite warming and strong, add more but if you are not so brave, then add less... Do what works for your body.


  1. Crush about a thumb-sized amount of fresh ginger and turmeric (more or less if you want) into your favourite mug, jug, pot etc. Or if using the powdered version then, about a 1/2 teaspoon (more or less if you want). Pour hot water over it, cover and steep for at least 15 minutes.

  2. Add a smidge of black pepper or cayenne, squeeze in lime or lemon juice and a spoonful (or more) of honey (make sure the drink isn't too hot to retain the benefits of the honey).

  3. Sip and enjoy throughout the day and evening. Have it about 3-4 times a day or as often as required till symptoms subside.

Black Pepper Black Tea

This remedy is for those of us whose pantry is pretty empty because we forgot to hit the shop (guilty). This tea is one taught to me by my husband, he learnt it from his mother, so big ups to generational and cultural practices! It's fiery and you want to feel that heat when you sip on this so that it can really work on your throat. The tea and the black pepper are both full of immune-boosting antioxidants and anti-inflammatories.


  • your favourite cup of tea

  • black pepper


  1. Make your favourite cup of black tea (or rooibos just avoid green tea - it won't work with this recipe), add milk (plant-based works too), sweetener of choice etc - however you like to drink it. Then add about 1/2 teaspoon (or more) of crushed black pepper.

  2. Sip and enjoy throughout the day and evening. Have it as often as needed, until symptoms subside.

Thyme to get better!

This super, super simple recipe is for the herbal fiends out there! It's as easy or if not easier than the recipe mentioned above! Thyme is a truly remarkable herb for colds and flus, it has antiseptic properties which specifically target the upper respiratory system and is a diaphoretic, meaning it helps to induce sweating; so that you can just sweat out the illness 😉


  • thyme (fresh or dried)

  • hot water


  1. Place about a teaspoon full of dried thyme or a few sprigs of fresh thyme into your favourite mug pour hot water (not boiling) over the thyme, cover and steep for 10-15 minutes.

  2. Add honey and lemon if you so desire, sip and enjoy! Drink about 2-3 cups a day till symptoms have passed.

You can also mix and match these recipes, maybe have the golden elixir in the morning, thyme in the afternoon and black pepper tea in the evening. Whatever works for your body (and pantry), some of these are fiery so if you are not used to heat, start off with a smaller dose to see how your body reacts.

🤒If symptoms do persist or get worse after 3 days, then seek the appropriate medical attention.

Other than that, I hope these teas and remedies provide you with some relief from your sore throat. Remember to also eat plenty, drink plenty and take it easy.

If you found this information useful, then please share and let me know in the comments - which remedy do you use when you have a sore throat? 😊


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