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Get Rid of Throat Mucus Faster With These Home Treatments [ Evidence Based ]

Having excessive throat mucus is a frustrating condition that can make you want to constantly clear your throat. This buildup of throat mucus can give you the feeling like there is always something stuck in your throat. Although an infection in the upper respiratory tract can be one cause, conditions like allergies, asthma, and heartburn can leave you feeling that there is too much phlegm in your throat.

Sometimes, just coughing isn’t enough to get rid of throat mucus. If you constantly have a lot of mucus in your throat, you may have to find and treat the underlying reason for the buildup. If the excessive mucus is caused by irritants or allergies, then avoiding those triggers can help to reduce the amount of mucus in your throat. If a digestive disorder or infection causes the accumulation of mucus, then home remedies like baking soda, honey, ginger, or steam inhalation can help to loosen phlegm and clear your throat.

Read on to learn about the different causes for constantly having mucus in your throat. At the end of the article, you can read about the many effective home treatments for getting rid of a phlegmy throat.

Causes of Excessive Mucus in Throat

Your body produces mucus to prevent bacteria and viruses from causing infections, and it is completely normal to have mucus in the throat. According to Dr. Melinda Ratini on WebMD, our noses alone produce around 2 pints of mucus a day.1 This usually drips down the back of the throat unnoticed by us. Problems occur when the mucus become thicker and more noticeable or when too much mucus gets produced which has unusual color such as dark yellow, green or brown.

Post nasal drip

A buildup of mucus in the throat is often called a post nasal drip or post nasal discharge. The American Academy of Otolaryngology explains that excessive thin mucus secretions caused by irritation, colds, allergies, or hormonal changes can cause more mucus to flow down the throat. Or sinus infections and dryness in the throat can cause a thick mucus buildup in the throat.

Heartburn / acid reflux

A common reason for constant phlegm in the throat is heartburn. The excess phlegm is caused because stomach acid comes back up the esophagus and irritates the lining of the upper respiratory system. This is also referred to as acid reflux. You may also experience a bitter taste in your mouth or a burning sensation in your chest.


Allergies can cause irritation at the back of the throat which can cause more mucus to be produced. Allergies are the body’s immune response to allergens and are most commonly caused by pollen in the air (seasonal allergies) or dust mites, animal dander, or mold (perennial allergies).


Constant mucus in the throat is often experienced by people who suffer from asthma. Asthma causes inflammation in the bronchial tube and stimulates more production of mucus..


Various infections of the upper airways and throat can lead to excessive throat mucus that is hard to get rid of. When bacteria or viruses cause infection, the body produces more mucus to trap and destroy the germs. This can cause chronic coughing, clearing of the throat, and sneezing.


Sinusitis is an infection that causes the sinuses to become inflamed, swollen and filled with mucus. Among other symptoms, sinusitis can cause postnasal drip with thick, dark-colored mucus or phlegm.


Laryngitis is an infection of your voice box which causes inflammation, irritation, and swelling. This cause excess mucus to form in the throat and give a constant urge to clear your throat.9


Smoking causes irritation in a person’s lungs which results in black or brown mucus in the throat and airways that won’t go away. This causes smokers to constantly cough, often referred to as a “smoker’s cough.”

Home Remedies To Get Rid of Throat Mucus

There are many effective home remedies to help clear mucus from the throat. These natural treatments can provide symptomatic relief and in some cases, treat the underlying reason for excess throat mucus.

Salt water gargle

Gargling with salt water is a simple home remedy which can help to kill mucus-causing infections in your throat and upper airways.

Researchers have discovered that even just gargling with water was enough to prevent upper respiratory tract infection.

Steam inhalation

An excellent home remedy to loosen throat mucus and clear your nasal passage is steam inhalation. The benefits of using steam to get rid of too much mucus in the throat can be boosted by adding essential oils that reduce inflammation, kill germs, and relieve congestion.


Ginger is another home remedy to help clear excessive mucus from your throat and suppress chronic coughing. Ginger contains antiviral properties that can get rid of infections in the respiratory tract and therefore clear thick, hard to get rid of phlegm.

Eat chilies

Eating chilies or spicy food is a surprising way to naturally relieve inflammation in the nose that causes too much mucus to form. Chilies contain a spicy compound called capsaicin which has antioxidant and decongestant properties. Capsaicin can also help to thin mucus and make it easier to get rid of.


Taking raw, unprocessed honey can help to clear a phlegmy throat and treat upper respiratory tract infections. In addition to honey being a natural antibacterial agent, it also has a soothing effect on the throat and can reduce constant coughing.

Drink plenty of water

It’s essential to drink plenty of fluid like water and herbal teas to help thin mucus secretions and prevent them building up in your throat.

Avoid irritants and allergens

One way to prevent the buildup of throat mucus is to avoid irritants or allergens that could cause irritation in your airways. This also includes stopping smoking and avoid inhaling second-hand smoke.