The Real Causes of Constant Phlegm and Mucus in the Throat — And How to Get Rid of It

Drink plenty of water to thin mucus, making it easier to clear from your throat. Warm teas with honey or lemon can be especially soothing.

2. Use Steam Therapy

Inhaling steam from a hot shower or a bowl of hot water can loosen mucus and relieve irritation.

3. Manage Allergies

Identify and avoid triggers. Consider using air purifiers, washing bedding regularly, and taking antihistamines if needed.

4. Treat Acid Reflux

Avoid eating late at night, limit acidic or spicy foods, and elevate your head while sleeping to reduce stomach acid irritation.

5. Quit Smoking and Avoid Pollutants

Eliminating smoke and limiting exposure to chemical irritants allows your airways to heal.

6. Nasal Irrigation

Using a saline nasal rinse can flush out allergens, bacteria, and excess mucus from the sinuses, reducing post-nasal drip.

7. Eat Mucus-Reducing Foods

Ginger, garlic, pineapple (bromelain), and foods high in vitamin C can naturally reduce inflammation and thin mucus.

8. Seek Medical Advice