How to Get Rid of Phlegm, Effective Tips and Home Remedies (2024)

Certain remedies, such as staying hydrated, using a humidifier, and taking over-the-counter decongestants, can all help ease excess phlegm in your throat or chest.

Mucous membranes make phlegm to protect and support your respiratory system. These membranes line your:

  • mouth
  • nose
  • throat
  • sinuses
  • lungs

Mucus is sticky, so it can trap dust, allergens, and viruses. When you’re healthy, the mucus is thin and less noticeable. When you’re sick or exposed to too many particles, the phlegm can get thick and become more noticeable as it traps these foreign substances.

Phlegm is a healthy part of your respiratory system, but if it’s making you uncomfortable, there are ways to thin it or reduce it.

Moisturizing the air around you can help keep mucus thin. Steam is widely believed to clear phlegm and congestion, but there isn’t much scientific support for this idea.

An alternative to steam is a cool mist humidifier. You can run this humidifier safely all day long. Just make sure you change the water each day and clean it according to the package instructions.

Drinking enough liquids, especially warm ones, can help with mucus flow.

Water and other liquids can loosen congestion by helping mucus move. Try sipping liquids like juice, clear broths, and soup. Other good liquid choices include decaffeinated tea, warm fruit juice, and lemon water.

Your drinks shouldn’t be the only thing that’s warm. You should be, too! Staying warm is an easy home remedy to soothe your respiratory system. That’s because you’re better able to fight off conditions that cause excess mucus (like the common cold) when you’re at a warmer body temperature.

Methods to stay warm include:

  • warm showers
  • wearing warmer clothing to fend off cold temperatures
  • cuddling up in bed with an extra blanket

Try consuming foods and drinks that contain lemon, ginger, and garlic. A 2018 survey found these may help treat colds, coughs, and excess mucus, though there isn’t much research to back it up.

Spicy foods that contain capsaicin, such as cayenne or chili peppers, might also help temporarily clear sinuses and move mucus.

A 2023 review also suggests that the following may help to relieve common colds:

  • garlic
  • echinacea
  • thyme

You might also be wondering about the classic many grab when they’re sick: chicken soup. Does it help get rid of phlegm too? Some research suggests yes.

Chicken soup might be good for treating colds and removing excess mucus. This is because chicken soup slows neutrophils’ movement in your body. Neutrophils, a type of white blood cell, fight off infection. When moving slowly, they stay in the areas of your body where infection exists for longer.

Overall, more studies are needed to confirm the effects of these foods. However, adding these ingredients to their diet is safe for most people.

If you’re taking any prescription medications, ask your doctor before adding any new ingredients to your diet.

Gargling warm salt water may help clear phlegm in the back of your throat and soothe a sore throat.

When gargling salt water, follow these easy steps:

  1. Mix together a cup of water with 1/2 to 3/4 teaspoon of salt. Warm water works best because it dissolves the salt more quickly. It’s also a good idea to use filtered or bottled water that doesn’t contain irritating chlorine.
  2. Sip a bit of the mixture and tilt your head back slightly.
  3. Let the mixture wash into your throat without drinking it.
  4. Gently blow air up from your lungs to gargle for 30 to 60 seconds, and then spit out the water.
  5. Repeat as needed.

If you don’t want to gargle salt water, there’s an easier, more effective alternative to thin phlegm: saline. Saline is a saltwater solution used as a nasal spray or in a neti pot. It’s available over the counter and is a natural way to clear out the sinuses.

Using eucalyptus essential oil may help reduce excess mucus in your chest. Some people report that inhaling diluted eucalyptus oil feels like it helps to “loosen” mucus. However, the research is mixed on how effective it actually is.

You can either inhale the vapor by using a diffuser or use a balm that contains this ingredient.

The FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

There are also OTC medicines you can use. Decongestants, for example, can cut down the mucus that flows from your nose. This mucus isn’t considered phlegm, but it can lead to chest congestion. Decongestants work by reducing swelling in your nose and opening up your airways.

You can find oral decongestants in the form of:

  • tablets or capsules
  • liquids or syrups
  • flavored powders

There are also many decongestant nasal sprays on the market.

You can try products like guaifenesin (Mucinex), which thins mucus so it won’t sit in the back of your throat or your chest. This type of medication is called an expectorant, which means it helps you expel mucus by thinning and loosening it.

This OTC treatment usually lasts for 12 hours, but you should follow the package instructions. There are children’s versions for kids ages 4 and older.

Chest rubs, like Vicks VapoRub, contain eucalyptus oil to ease coughs and potentially get rid of mucus. You can rub it onto your chest and neck up to three times each day.

Younger children should not use Vicks at its full strength, but the company does make a baby-strength version.

If you have certain conditions or infections, your doctor may prescribe medications to treat the root cause of your symptoms. For example, specific medications can thin your mucus if you have a chronic lung condition, like cystic fibrosis.

Hypertonic saline is a treatment that’s inhaled through a nebulizer. It’s stronger than an OTC saline solution, which means it can sometimes be more effective. It works by increasing the amount of salt in your air passages. It comes in different strengths and can be used on people ages 6 and older.

Hypertonic saline treatment only provides temporary relief and may cause some side effects, like:

  • cough
  • sore throat
  • chest tightness

Dornase-Alfa (Pulmozyme) is a mucus-thinning medication often used by people with cystic fibrosis. You inhale it through a nebulizer. It’s also suitable for people ages 6 and up.

You may lose your voice or develop a rash while on this medication. Other side effects include:

  • throat discomfort
  • fever
  • dizziness
  • runny nose

Excess or thick phlegm from time to time is usually not a reason for concern. You may notice it in the morning because it’s accumulated and dried overnight. You may also notice phlegm more if you’re sick, have seasonal allergies, or if you’re dehydrated.

If uncomfortable phlegm becomes a regular occurrence, you might want to make an appointment with your doctor. There are several health conditions that may cause a buildup of phlegm, including:

  • acid reflux
  • allergies
  • asthma
  • cystic fibrosis (although this condition is usually diagnosed early in life)
  • chronic bronchitis
  • other lung diseases

Contact your doctor if your phlegm has been bothering you for a month or longer. Let your doctor know if you have other symptoms, like:

  • coughing up blood
  • chest pain
  • shortness of breath
  • wheezing

It’s important to remember that the body produces mucus at all times. When you notice excess mucus, it’s typically a sign your body is fighting off a cold, allergies, or something more serious.

There are many medicines and remedies tailored to different severity levels and preferences. OTC medication and at-home remedies are great places to start.

While many home remedies have not been extensively researched on their effectiveness, they typically aren’t harmful to most people. OTC saline solutions and medications, on the other hand, have been researched and found effective in many cases.

Severe cases of excess mucus can usually be treated with prescribed medication.

While excess mucus can often be treated at home, contact your doctor if:

  • you’re concerned by how much phlegm you have
  • the amount of phlegm has dramatically increased
  • you have other symptoms that worry you

Read this article in Spanish.

How to Get Rid of Phlegm, Effective Tips and Home Remedies (2024)

FAQs

How to Get Rid of Phlegm, Effective Tips and Home Remedies? ›

Phlegm home remedies, like lemon juice and honey, ginger syrup with cinnamon, or peppermint tea, naturally contain substances with expectorant, anti-inflammatory, antiseptic and antioxidant action. They help to eliminate secretions in the respiratory airways and strengthen the immune system.

What is a quick remedy to get rid of phlegm? ›

Try these options:
  1. Drink liquids. Drink lots of fluids. ...
  2. Gargle with salt water. Research shows that gargling warm salt water can help relieve the symptoms of a cold, which can include excess mucus. ...
  3. Elevate your head. ...
  4. Use a humidifier. ...
  5. Take honey. ...
  6. Use essential oils. ...
  7. Take a decongestant. ...
  8. Slather on a vapor rub.

What drinks clear phlegm? ›

Phlegm home remedies, like lemon juice and honey, ginger syrup with cinnamon, or peppermint tea, naturally contain substances with expectorant, anti-inflammatory, antiseptic and antioxidant action. They help to eliminate secretions in the respiratory airways and strengthen the immune system.

How to get phlegm out of your chest quickly? ›

Take a breath that is slightly deeper than normal. Use your stomach muscles to make a series of three rapid exhalations with the airway open, making a "ha, ha, ha" sound. Follow this by controlled diaphragmatic breathing and a deep cough if you feel mucus moving.

What is the best medicine to get mucus out of your lungs? ›

Guaifenesin is used to help clear mucus or phlegm (pronounced flem) from the chest when you have congestion from a cold or flu. It works by thinning the mucus or phlegm in the lungs.

What breaks up phlegm quickly? ›

How to Clear Phlegm
  • Hydration. Drinking plenty of fluids helps to thin out mucus, making it easier to cough up and clear from the airways. ...
  • Use a Humidifier. ...
  • Use Saline Nasal Spray. ...
  • Keep Your Head Elevated at Night. ...
  • Stay Away from Irritants. ...
  • Perform Breathing Exercises. ...
  • Get Proper Treatment for Your Allergies. ...
  • Stop Smoking.
Jan 12, 2024

What medicine dissolves phlegm? ›

Guaifenesin is currently the only expectorant approved by the U.S. Food and Drug Administration. Guaifenesin hydrates your mucus in order to reduce its stickiness. Potassium iodide: Potassium iodide is a prescription-strength expectorant.

What foods dissolve phlegm? ›

Try consuming foods and drinks that contain lemon, ginger, and garlic. A 2018 survey found these may help treat colds, coughs, and excess mucus, though there isn't much research to back it up. Spicy foods that contain capsaicin, such as cayenne or chili peppers, might also help temporarily clear sinuses and move mucus.

How do you flush mucus out of your body? ›

How to get rid of excess mucus and phlegm
  1. Hydrate more. Drink more water. ...
  2. Use a humidifier. ...
  3. Check filters on heating and cooling systems. ...
  4. Use a nasal saline spray. ...
  5. Gargle with salt water. ...
  6. Use eucalyptus. ...
  7. Use over-the-counter medication.
May 19, 2022

Does honey help with phlegm? ›

It's believed that the sweetness of honey triggers your salivary glands to produce more saliva. This may lubricate your airways, easing your cough. Honey may also reduce inflammation in the bronchial tubes (airways within the lungs) and help break up mucus that is making it hard for you to breathe.

Why won't my phlegm go away? ›

If you cough up phlegm that's yellow, green, brown, black, white or red — or if you cough up mucus for two weeks or longer, schedule a visit with your healthcare provider. They can find out what's causing you to cough up phlegm and treat any underlying conditions.

Does spitting out phlegm help you get better? ›

Does spitting out phlegm help you get better? Coughing is one way the body gets rid of infection, but when it comes to spitting and swallowing phlegm, neither method will likely help a person recover quicker.

What brings mucus out of lungs? ›

So when it's hard to breathe because of mucus in your lungs, you have three things you can do to help move the mucus out: postural drainage, chest percussion, and controlled coughing. Use these techniques to help clear your lungs and make breathing easier.

What can I drink to loosen mucus in my lungs? ›

Drink plenty of water and other fluids, like herbal tea and broth. They thin out mucus. Stay away from fluids that can dehydrate you, such as coffee and alcohol. Try a cool mist humidifier or hop into a steamy shower to keep your airways moisturized.

What is the strongest natural expectorant? ›

The strongest natural expectorant for a cough is honey. Honey has been shown to reduce the symptoms of even chronic or severe coughs.

What clears up phlegm in the throat? ›

Here are some recommendations on how to cough up phlegm:
  • Use a humidifier. Keeping the air in your home moist can help loosen phlegm in your lungs so you can cough it up easier.
  • Stay hydrated. ...
  • Gargle with saltwater. ...
  • Take over-the-counter expectorants. ...
  • Use eucalyptus oil.
Jan 20, 2023

How to get rid of phlegm stuck in the throat? ›

Do
  1. drink plenty of water.
  2. sip ice cold water when you need to clear your throat, rather than coughing or swallowing.
  3. try using a humidifier to help loosen the mucus in your nose and throat.
  4. try using an extra pillow in bed so you sleep in a more upright position, rather than lying flat.
  5. try gargling with salt water.

Does vinegar stop phlegm? ›

Used as an expectorant widely, the acidity of apple cider vinegar can loosen out the phlegm from the throat. Moreover, it thins out the mucus from the respiratory system and helps in breathing more freely. In addition to this, the vinegar also kills various pathogens responsible for the infection.

Why do I have so much phlegm in my throat? ›

Common causes of too much mucus in the throat include a cold or flu, acute bronchitis, sinusitis or pneumonia. When mucus runs from the back of the nose down the throat after a meal, this could indicate an allergy.

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