Mucus plays an essential role in protecting the respiratory system by trapping dust, allergens, and harmful microbes. But when the body produces too much of it, the result can be congestion, discomfort, and difficulty breathing. Common triggers like colds, allergies, and respiratory infections often leave people searching for relief.
While medications can provide quick fixes, natural remedies are gaining popularity for their ability to not only ease symptoms but also support long-term respiratory health. From soothing herbal teas to simple steam inhalations, nature offers safe and effective ways to thin mucus, calm inflammation, and restore easier breathing.
In this article, we’ll uncover the most effective natural home remedies to help clear mucus, open your airways, and keep your lungs feeling healthy using ingredients you likely already have at home.
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How to Get Rid of Mucus Naturally?
You can often get rid of mucus naturally by using simple home remedies that support your respiratory system. Staying hydrated is key—water, herbal teas, and broths help thin mucus, making it easier to expel. Steam inhalation with hot water or a few drops of eucalyptus oil can loosen congestion.
Honey, ginger, and lemon are soothing for irritated airways and can reduce mucus buildup. Warm saltwater gargles may also provide relief. Additionally, avoiding dairy and processed foods while focusing on fresh fruits, vegetables, and spices like turmeric can help reduce inflammation and promote clearer breathing.
Home Remedies to Get Rid of Mucus
- Lemon juice and honey
- Peppermint tea
- Ginger syrup with cinnamon
- Onion and garlic syrup
- Eucalyptus vapor inhalation
- Licorice tea
- Guaco and mallow tea
- Butcher’s-broom tea
- Echinacea tea
- Thyme and honey infusion
Watch this video and keep reading to learn more about the best natural home remedies to help gid rid of mucus and phlegm.
1. Lemon Juice and Honey
Lemon juice and honey are classic natural remedies for reducing mucus buildup. Lemon juice is rich in vitamin C, which supports the immune system and helps thin mucus, making it easier to expel. Honey has soothing and antimicrobial properties that can ease throat irritation and reduce coughing caused by mucus.
To prepare, mix the juice of half a lemon with a tablespoon of honey in a cup of warm water. Drink this mixture two to three times a day for best results. This combination not only fights mucus but also provides hydration, which is essential for loosening phlegm. It’s a simple, effective remedy with a refreshing taste that promotes respiratory health.
2. Peppermint Tea
Peppermint tea is a soothing remedy known for its ability to clear nasal passages and reduce mucus buildup. The active ingredient in peppermint, menthol, acts as a natural decongestant, helping to break down mucus and ease breathing. Its anti-inflammatory and antibacterial properties can also relieve sore throats and reduce irritation caused by coughing.
To make peppermint tea, steep fresh peppermint leaves or a tea bag in boiling water for 5-10 minutes. Inhale the steam while sipping the tea to maximize its decongestant effects. Drinking peppermint tea two to three times a day can provide relief from congestion and support overall respiratory health. Its refreshing aroma also promotes relaxation and comfort.
3. Ginger Syrup with Cinnamon
Ginger syrup with cinnamon is a powerful natural remedy for reducing mucus and soothing respiratory irritation. Ginger contains anti-inflammatory compounds like gingerol, which help relax airway muscles and break down mucus. Cinnamon adds antimicrobial and warming properties, enhancing the remedy’s effectiveness.
To make the syrup, simmer sliced ginger and a cinnamon stick in water for 10-15 minutes. Strain the liquid and mix in honey for added soothing and antibacterial effects. Take a tablespoon of this syrup two to three times a day to reduce congestion and support lung health. This comforting blend not only clears mucus but also boosts immunity with its potent, warming ingredients.
4. Onion and Garlic Syrup
Onion and garlic syrup is a potent natural remedy known for its strong antimicrobial and expectorant properties. Onions are rich in sulfur compounds that help loosen mucus and reduce inflammation, while garlic contains allicin, a powerful antibacterial and antiviral agent.
To make the syrup, finely chop one onion and a few garlic cloves, then mix them with honey or sugar in a jar. Let the mixture sit for several hours or overnight until it forms a syrup. Take a tablespoon of this syrup two to three times a day. This home remedy not only clears mucus but also strengthens the immune system, helping the body fight respiratory infections effectively.
5. Eucalyptus Vapor Inhalation
Eucalyptus vapor inhalation is a time-tested remedy for clearing mucus and relieving nasal congestion. Eucalyptus oil contains cineole, a compound known for its anti-inflammatory, antiviral, and decongestant properties. Inhaling its steam helps break down mucus, soothe irritated airways, and improve breathing.
To use this remedy, add a few drops of eucalyptus essential oil to a bowl of hot water. Cover your head with a towel, lean over the bowl, and inhale the steam deeply for 5-10 minutes. This method provides instant relief from congestion and helps clear blocked sinuses. Regular eucalyptus inhalation can support respiratory health, especially during colds, allergies, or sinus infections. Avoid direct skin contact with the oil to prevent irritation.
6. Licorice Tea
Licorice tea is a soothing and effective remedy for reducing mucus and relieving respiratory discomfort. Licorice root contains glycyrrhizin, a compound with anti-inflammatory, antiviral, and expectorant properties that help loosen mucus and soothe irritated airways. Drinking licorice tea can reduce coughing, ease throat irritation, and support overall lung health.
To make the tea, steep a piece of dried licorice root or a licorice tea bag in hot water for 10-15 minutes. Drink this warm tea two to three times a day for best results. Its naturally sweet flavor makes it a pleasant option for relieving respiratory symptoms, though it should be avoided by people with high blood pressure or specific health conditions.
7. Guaco and Mallow Tea
Guaco and mallow tea is a traditional herbal remedy known for its powerful expectorant and anti-inflammatory effects. Guaco leaves contain active compounds that help relax the respiratory muscles, making it easier to expel mucus and alleviate coughing. Mallow, rich in mucilage, soothes irritated mucous membranes and reduces throat inflammation.
To prepare the tea, steep dried guaco leaves and mallow flowers in boiling water for 10-15 minutes. Strain and drink the tea two to three times a day for optimal relief. This herbal infusion not only clears mucus but also provides comfort for respiratory conditions like colds, bronchitis, and asthma, promoting easier breathing and overall respiratory wellness.
8. Butcher’s-Broom Tea
Butcher’s-broom tea is a natural remedy known for its anti-inflammatory and decongestant properties. Traditionally used to support respiratory health, butcher’s-broom contains ruscogenins, which help reduce swelling and promote mucus drainage. Its natural expectorant effects can help clear blocked airways and relieve chest congestion.
To make the tea, steep dried butcher’s-broom root in boiling water for 10-15 minutes. Strain the liquid and drink it two to three times daily for best results. This herbal tea not only aids in mucus removal but also supports overall immune function. While effective, it should be consumed in moderation, especially by individuals with certain medical conditions or those taking medications.
9. Echinacea Tea
Echinacea tea is a popular herbal remedy known for boosting the immune system and reducing mucus buildup. Echinacea contains compounds that stimulate the immune response, helping the body fight off infections that cause excessive mucus production. Its anti-inflammatory and antibacterial properties also soothe irritated respiratory tissues.
To prepare the tea, steep dried echinacea leaves or an echinacea tea bag in boiling water for 10-15 minutes. Drink it two to three times a day to relieve congestion and support respiratory health. Regular consumption can shorten the duration of colds and respiratory infections, making it a valuable addition to any natural health regimen. However, individuals with allergies to plants in the daisy family should use caution.
10. Thyme and Honey Infusion
Thyme and honey infusion is a powerful natural remedy for relieving mucus and soothing respiratory discomfort. Thyme contains thymol, a compound with antimicrobial, expectorant, and anti-inflammatory properties that help loosen mucus and clear the airways. Honey adds a soothing effect while offering antibacterial and immune-boosting benefits.
To prepare the infusion, steep fresh or dried thyme leaves in boiling water for 10-15 minutes. Strain the liquid and stir in a tablespoon of honey. Drink this warm infusion two to three times a day to ease coughing, reduce throat irritation, and promote respiratory health. Its pleasant taste and effectiveness make it a popular choice for managing cold and flu symptoms naturally.
FAQs About Home Remedies for Mucus and Phlegm
How Do You Get Rid of Mucus Buildup Naturally?
Getting rid of mucus buildup naturally involves using remedies that loosen, thin, and expel mucus while reducing inflammation. Drinking plenty of water is essential, as staying hydrated helps thin mucus, making it easier to cough up.
Herbal teas like ginger, licorice, and peppermint can soothe the respiratory tract and act as natural expectorants. Inhaling steam infused with eucalyptus oil helps open nasal passages and break down mucus.
Additionally, consuming anti-inflammatory foods such as garlic, onions, and citrus fruits can strengthen the immune system and reduce mucus production.
What is the Fastest Way to Break Up Mucus?
The fastest way to break up mucus is to use steam inhalation combined with essential oils like eucalyptus or peppermint. The heat and moisture from the steam loosen mucus, while the oils provide antimicrobial and decongestant effects.
Drinking warm fluids such as herbal teas, broths, or lemon water can also provide immediate relief. Gargling with warm salt water can help clear mucus from the throat, while using a humidifier adds moisture to the air, preventing mucus from thickening.
What is the Strongest Natural Expectorant?
Ginger is considered one of the strongest natural expectorants due to its anti-inflammatory and mucus-loosening properties. Its active compounds, such as gingerol, help relax the airways and expel mucus.
Licorice root and thyme are also highly effective expectorants, promoting mucus drainage and soothing respiratory inflammation. Honey, while not technically an expectorant, can enhance the effects of these herbs and calm coughs.
What Clears Phlegm Immediately?
Steam inhalation is one of the quickest ways to clear phlegm immediately. The heat and moisture loosen mucus in the airways, making it easier to cough up.
Drinking hot herbal teas like peppermint, thyme, or ginger can also provide rapid relief by breaking down mucus and soothing the throat. For quick throat relief, gargling with warm salt water can clear mucus buildup and reduce throat irritation.
What Can I Drink to Loosen Mucus in My Lungs?
Drinking warm fluids is one of the best ways to loosen mucus in the lungs. Herbal teas like ginger, peppermint, licorice root, and thyme have natural expectorant properties that help break down mucus and ease breathing.
Warm water with lemon and honey can also soothe the throat while thinning mucus. Broths and soups provide hydration and warmth, promoting mucus drainage. Staying well-hydrated with plain water throughout the day is essential for keeping mucus thin and easier to expel.
What is the Best Home Remedy for Mucus?
The best home remedy for mucus is a combination of warm fluids, steam inhalation, and immune-boosting ingredients. Drinking ginger tea with honey and lemon helps reduce mucus buildup while soothing the throat.
Inhaling steam infused with eucalyptus oil can open nasal passages and clear congestion. Gargling with warm salt water relieves throat irritation and loosens mucus. These remedies work synergistically to reduce mucus naturally while supporting overall respiratory health.
When to See a Doctor for Excess Mucus or Phlegm?
You should see a doctor if mucus or phlegm persists for more than a few weeks, becomes discolored (yellow, green, or bloody), or is accompanied by serious symptoms like chest pain, shortness of breath, fever, or wheezing.
Chronic mucus buildup could indicate an underlying condition such as bronchitis, sinusitis, asthma, or a more serious respiratory infection. If home remedies and over-the-counter treatments don’t provide relief, a healthcare professional can identify the cause and recommend appropriate treatment.
Final Thoughts
Managing excess mucus and phlegm doesn’t have to rely solely on medication. By incorporating these natural remedies into your daily routine, you can effectively clear congestion, soothe irritation, and promote healthier respiratory function.
From the immune-boosting properties of honey and ginger to the decongestant effects of eucalyptus and peppermint, these remedies offer holistic and affordable solutions to keep your airways clear.
Whether you’re dealing with a seasonal cold or chronic congestion, these time-tested approaches provide gentle yet powerful relief. Embrace the healing power of nature to support your respiratory health and enjoy the benefits of clearer, easier breathing.
Written by:
John Landry is a registered respiratory therapist from Memphis, TN, and has a bachelor's degree in kinesiology. He enjoys using evidence-based research to help others breathe easier and live a healthier life.
References
- Rogers DF. Physiology of airway mucus secretion and pathophysiology of hypersecretion. Respir Care. 2007.
- Zanin M, Baviskar P, Webster R, Webby R. The Interaction between Respiratory Pathogens and Mucus. Cell Host Microbe. 2016.