Stop Constant Throat Clearing: Understanding the 3 Causes of Phlegm in Your Throat

Dr. Eric Berg 10/17/2024

That feeling of having phlegm stuck in your throat -- we’ve all been there. It can be annoying, uncomfortable, and sometimes even affect your sleep.

This persistent mucus in the back of your throat can stem from various factors, from seasonal allergies to dietary triggers.

But instead of reaching for over-the-counter medications that often only mask the symptom, let's explore some effective, natural mucus in throat remedies that address the root cause.

I’ll also share some insights I’ve learned from years of helping people overcome this issue.

Natural Mucus in Throat Remedies

There's no one-size-fits-all solution when it comes to mucus in the back of the throat, as the underlying cause plays a significant role in determining the right course of action. Let's break down some common culprits and specific remedies for each:

1. GERD

Many people don't realize that persistent throat mucus could signify an underlying digestive issue like GERD, also known as acid reflux.

What happens is that the valve between your stomach and esophagus doesn't close properly, allowing stomach acid to creep up, irritating your throat and triggering mucus production.

If you frequently experience heartburn, indigestion, or a sour taste in your mouth, alongside that stubborn phlegm, GERD might be the root cause.

Contrary to popular belief, GERD is often not a case of too much stomach acid but rather too little. Without sufficient stomach acid, food doesn’t break down properly, putting pressure on the valve and pushing its contents back up.

This is where apple cider vinegar comes in. It may seem counterintuitive to add more acid, but consuming a couple of tablespoons of apple cider vinegar diluted in water before meals can help increase stomach acidity.

This aids in digestion and reduces reflux, which in turn helps reduce mucus.

2. Post-Nasal Drip

If the mucus seems to originate in your sinuses and drips down the back of your throat, you're likely dealing with post-nasal drip.

It’s often triggered by infections - bacterial, viral, or even fungal – all of which can cause inflammation and excessive mucus production.

Biofilms, colonies of microbes that form a protective, slimy layer, are another common cause, often lingering after antibiotic use and contributing to chronic sinus issues.

In mild cases, a simple saline solution rinse can work wonders. Using a neti pot or a bulb syringe to flush your nasal passages with a saline nasal spray can effectively wash away irritants and thin out the mucus, making it easier to clear.

For a more potent approach, especially if you suspect fungal overgrowth, try a diluted povidone-iodine rinse.

Povidone-iodine, an effective antimicrobial agent, can be used as a nasal rinse or gargle salt water to directly target the microbes in your sinuses and throat.

Remember to dilute it properly—mix a half ounce with an equal part of warm water for gargling or nasal rinsing.

I recommend gargling twice daily, maintaining a 12-hour interval, while a healthcare provider should be consulted for nasal rinsing with povidone-iodine.

Woman with sinus congestion

3. Allergies

We’ve all been there – the stuffy nose, the itchy eyes, the constant throat clearing. Yup, that’s allergies for you, and one of their many joys is increased mucus production.

Identifying and minimizing your exposure to allergens, whether it’s pollen, dust mites, pet dander, or certain foods, is crucial for long-term relief.

This could involve using air purifiers, regularly washing bedding in hot water, and making necessary dietary adjustments.

Surprisingly, fasting can be an unexpected ally in the battle against allergies. Prolonged fasting gives your immune system a much-needed break and allows it to reset itself.

It helps reduce inflammation, which in turn can help reduce the severity of your allergic reactions—and yes, that includes that annoying mucus buildup.

4. Dietary Triggers

Believe it or not, certain foods can contribute to that phlegm in your throat, with dairy being a major culprit.

The proteins in dairy can trigger an inflammatory response in some individuals, increasing mucus production in the respiratory and digestive systems. This doesn’t mean you have to give up dairy forever, but a temporary break can be revealing.

Refined sugars can also be problematic, as they can suppress your immune system and create a breeding ground for those pesky microbes that love to party in a mucus-filled environment.

Replacing processed foods, sugary drinks, and excessive sugar intake with whole foods, fruits, vegetables, and healthy fats can have a profound effect on not just mucus production but also overall health and well-being.

Boosting Your Body’s Natural Defenses

While targeting the root cause is essential, strengthening your immune system plays a significant role in effectively tackling and preventing that annoying phlegm buildup in the back of your throat.

Your immune system is your best line of defense, so let’s make sure it's in tip-top shape.

Garlic: It’s a culinary staple but also a powerhouse of antimicrobial properties. Garlic actively helps fight off various bacterial, viral, fungal, and even biofilm formations. Incorporate more garlic into your daily diet for an extra boost.
Vitamin D: Think of it as the sunshine vitamin for your immune system. This vital nutrient helps regulate your body’s immune responses and supports its overall functioning.
Vitamin C: It’s a potent antioxidant that helps your body fight off infections and reduce inflammation. Unlike synthetic supplements, opt for natural sources like citrus fruits or bell peppers for your sore throat.
Zinc: This trace mineral plays a critical role in immune cell development and function, ensuring your immune system operates at its best.

Herbal remedies

Other Helpful Remedies:

Sometimes, especially in children experiencing nighttime coughs due to mucus, calcium lactate can help suppress the cough and provide relief. Low calcium levels can lead to muscle spasms, particularly in the throat area, causing irritation and coughing.

If you or your child experiences nighttime coughs related to phlegm, taking calcium lactate might bring some relief, but remember, it’s always best to consult with a healthcare provider.

When it comes to relieving discomfort and clearing out mucus, I always recommend taking a holistic approach.

This means going beyond addressing just the symptoms and uncovering the underlying conditions while simultaneously bolstering your body's natural defenses to clear mucus.

If you are experiencing excessive phlegm or mucus, it's important to stay hydrated and drink plenty of fluids. Drinking plenty of water can also help to thin the mucus and make it easier to clear.

You can also try using a humidifier or taking a warm bath to help to loosen the mucus. Avoid irritants such as smoke smoking and secondhand smoke, which can irritate the throat and worsen symptoms.

Other things, such as allergens and dry air, can also worsen symptoms. If your symptoms are severe or do not improve with home treatment, you should seek medical advice from your doctor.

There are medications to treat mucus in the throat such as over-the-counter (OTC) medications and prescription medications.

Decongestants can help to dry up the mucus, while expectorants can help to loosen it. In rare cases, your doctor may prescribe medications such as dornase alfa (Pulmozyme) to help thin the mucus.

Remember to always blow your nose gently when you have mucus in your throat, as blowing it too hard can push the mucus back into your sinuses and worsen your symptoms.

Keep your head elevated while you are sleeping to help to prevent the mucus from draining down your throat. Using essential oils such as eucalyptus oil in a humidifier can help to open up the airways and loosen mucus.

Conclusion

Dealing with that stubborn mucus in the back of your throat can be a real pain, literally. However, with these natural remedies, you can effectively tackle those underlying causes and enjoy a clearer, more comfortable throat.

By making some simple lifestyle changes and embracing these natural approaches, you’re not just suppressing symptoms; you’re taking charge of your health.