A Science-Backed Guide To Soothing Occasional Sore Throats In Kids

Sore throats happen - but they can be really tough, especially for little ones. Over the years, through both practicing medicine and mothering my own kids, I’ve gathered a handful of simple, reliable strategies that make a big difference. 

In this article, I’ll share some of my favorite gentle, effective ways to support your child when a sore throat strikes.

First of all, let’s talk about why sore throats happen. A sore throat can be caused by various factors, including:

• Viral infections 
• Dry indoor air
• Irritation 
• Bacterial infections

Thankfully, most of the time a sore throat is simply caused by minor irritation of the tissues in the throat, and home care can be really helpful! 

Here are my go-to, mom-approved, science-backed ways to ease a minor sore throat naturally.

If your child is old enough to gargle (usually 4-6+ years depending on ability), saltwater gargles can work surprisingly well.

Salt helps:

• Draw out excess fluid from swollen tissues
• Loosen mucus
• Gently cleanse the throat

How to do it:

Mix ½ teaspoon of sea salt into 1 cup of warm water. Have your child gargle for 10-15 seconds, spit, and repeat until the cup is finished.

Try doing this 2-3 times daily when symptoms are at their peak. 

If your child does not tolerate this due to the strong salty taste, you can do the same with a really strongly brewed black tea, cooled to room temperature. Black tea is rich in tannins, which can help calm that scratchy feeling in the throat and make it feel more comfortable.

This tea uses simple, everyday kitchen spices - ginger, cinnamon, cloves, black pepper, and star anise - to make a warm, soothing, delicious tea that supports upper respiratory wellness and helps calm sore, scratchy throats. It’s very similar to a mild chai and is incredibly comforting when someone in the house isn’t feeling well.

You can sweeten it with honey (for kids over 1) and adjust the spices to your family’s taste. In my home, we sip this throughout the day at the very first sign of a sore throat! 

Get the full recipe here: Brew A Sore Throat Tea With Common Spices

When sore throats are exceptionally bothersome, I like to add a few drops of TummEase™ to warm tea. TummEase™ contains herbs like:

• Marshmallow root
• Chamomile
• Fennel
• Plantain

These herbs are demulcent, meaning they coat irritated tissues from mouth to stomach. When sipped slowly, they help calm that harsh, sore feeling in the throat.

Warm apple juice + cinnamon + TummEase™ is also a great option for kids who don’t love herbal tea — it tastes like warm apple cider!

To learn more, read this article: Understanding Wet and Dry Coughs: A Guide for Families + A Helpful Recipe

Honey is one of my favorite sore throat remedies for kids. It’s soothing, tastes good, and helps coat irritated tissues, especially when that “scratchy” feeling keeps them up at night. In fact, research shows that taking honey for up to three days is probably more effective in relieving cough symptoms than when compared with placebo or certain medicines (1).

How to use honey for sore throats:

• ½–1 teaspoon as needed
• Stirred into warm tea or warm water with lemon

Just remember: Honey is not safe for infants under 12 months.

Honey is a star ingredient in our Nature Tussin™ syrup!

This might surprise you but homemade marshmallows can be a wonderful sore throat comfort food for kids. Traditionally, marshmallows were made with marshmallow root, an herb known for its ability to soothe and coat irritated tissues. While modern store-bought marshmallows are mostly corn syrup and additives, homemade versions are completely different.

My recipe uses grass-fed gelatin and real marshmallow root powder, both of which create a naturally soft, soothing texture that feels gentle on a sore throat. 

I sometimes add 1-2 dropperfuls of TummEase™ to the mixture for extra herbal support, too.

For kids who are really uncomfortable, gentle herbal support for the body’s natural inflammatory response can be incredibly helpful. Some of the herbs traditionally used for this purpose include:

• Ginger root 
• Turmeric root 
• Ginger 
• Yarrow leaf & flower 

These botanicals have been used for generations to promote comfort, support relaxation, and help the body handle everyday aches and tenderness. They can be especially helpful before naps or bedtime when sore throats feel more noticeable.

There’s a reason why your grandma used to make homemade chicken noodle soup when you were feeling under the weather! 

Warm broths help:

• Keep kids hydrated (sore throats often reduce fluid intake)
• Soothe throat tissues
• Loosen mucus

Bone broth can be especially helpful because of its collagen, minerals, and amino acids that support the immune system.

When kids don’t feel like eating or drinking, popsicles are often one of the few things that still feel appealing. The cold temperature can bring quick comfort and gently ease that irritated throat sensation. These recipes sneak in functional ingredients to bump up the benefits! 

In most cases, a child’s sore throat is caused by minor irritation and improves with rest, hydration, and simple home remedies. Warm saltwater gargles, herbal teas, honey, popsicles, and supportive botanicals can ease discomfort and help your child feel more like themselves. While these strategies work well for everyday sore throats, always check in with your provider if symptoms linger, worsen, or show signs of something more serious.

1. Oduwole O, Udoh EE, Oyo-Ita A, Meremikwu MM. Honey for acute cough in children. Cochrane Database Syst Rev. 2018 Apr 10;4(4):CD007094. doi: 10.1002/14651858.CD007094.pub5. PMID: 29633783; PMCID: PMC6513626.