6 Effective Home Remedies for Phlegm


Phlegm is sticky and thick stuff that hangs around in the back of your throat when you are not well or experiencing any symptoms, and it is a type of mucus produced in the lower respiratory tract and lungs. 

Mucous membranes are responsible for making phlegm to support and protect your respiratory system. Mucous membranes line your:

  • Nose
  • Throat
  • Sinuses
  • Lungs
  • Mouth

Mucus can trap allergens, dust, and viruses because it is sticky. According to a lady chest specialist in Karachi, when you are well, the mucus is thin and less noticeable. When you are exposed to too many particles or are sick, the phlegm can become thick.

Though a healthy body requires some phlegm; however, too much can cause problems and be uncomfortable. Excess phlegm can be caused by:

  • Smoking tobacco products
  • Several allergies
  • Infections such as the flu or the common cold
  • Irritation of the lungs, throat, and nose
  • Digestive problems such as gastroesophageal reflux disease (GERD)
  • Lung conditions such as cystic fibrosis, lung cancer, pneumonia, or chronic obstructive pulmonary disease

Home Remedies for Phlegm

Here are some most effective home remedies to reduce the severity of phlegm in an easy way:

1.Humidify the Air

Moisturizing the air of your room or office cabin can help keep mucus thin. You may know that steam can clear congestion and phlegm, but there are not many studies supporting this idea.

Instead of steam, you can go for a cool-mist humidifier. You can use a humidifier all day long in a safe way. In addition, you just need to change the water every day and clean the humidifier according to the instructions.

2.Consume Respiratory Health-Promoting Foods

Try consuming drinks and foods that contain ginger, lemon, and garlic. A survey conducted in 2018 concluded that these may help treat coughs, colds, and excess mucus. In addition, spicy foods packed with capsaicin such as chili peppers or cayenne, may also temporarily clear sinus and get mucus moving.

There are also some studies that concluded supplements made from berries, ginseng, pomegranate, and licorice root can also reduce the risks of several respiratory diseases.

Additionally, chicken soup can also play an important role in getting rid of phlegm. It might be good for treating colds and excess colds because chicken soup slows neutrophils’ movement in the body. Neutrophils are a type of white blood cell that fights off infections. When these move slowly, they stay in the parts of the body where infections exist for a long time.

However, if you are using prescription medications, ask your doctor before adding any of these foods and drinks to your diet.

3.Keep Your Head Elevated

When you think phlegm buildup is bothersome for you, it may be helpful to sleep propped up on a few pillows. Lying flat can decrease comfort because you may feel that mucus is collecting at the back of your throat.

4.Stay Hydrated and Warm

Consuming enough liquids, especially warm liquids, can help with mucus flow. Water and other effective liquids can loosen the congestion by helping the mucus move. Go for sipping liquids such as juice, soup, and clear broths. In addition, other good liquid choices include decaffeinated tea like lemon water and fruit juice.

Your drinks should not be only warm, but you should be too. Staying warm and hydrated is an effective home remedy to soothe the respiratory system. This is because you would be able to fight off diseases that cause excess mucus.

Methods to stay warm can include:

  • Wearing warmer clothing
  • Warm showers
  • Cuddling up in the bed with an extra blanket

1.Don’t Suppress a Cough

You may use suppressants when experiencing a nagging and phlegm-filled cough but it would not be much helpful. However, coughing is the natural way for the body to keep secretions out of the throat and lungs. Therefore, always do not try to suppress the cough because it helps you to get rid of phlegm.

2.Salt Water Gargling

Gargling warm salt water can play an essential role in clearing phlegm in the back of the throat. In addition, it may also soothe your throat. 

When you have to gargle salt water, follow these easy steps:

  • Mix half of the salt tablespoon in a cup of warm water
  • Sip this mixture and tilt the head slightly
  • Wash your throat with the mixture without drinking
  • Repeat this process as needed

If you do not want to gargle salt water, then saline can be an effective option for you to reduce phlegm. Saline is a solution of salt water you can use as a nasal spray.

In addition, to get rid of phlegm and keep your lungs and chest healthy, you need to regularly go for a chest checkup or tests like hrct chest test price in Pakistan.


Phlegm can cause mild to moderate discomfort. Therefore, it is essential to try some home remedies to reduce it. The above-mentioned six home remedies can be effective in reducing phlegm easily.


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