How To Get Rid Of Phlegm Naturally?

A type of mucus produced in the lungs and respiratory tract, phlegm is most noticeable when you have an underlying health condition, however, it is possible to get rid of phlegm naturally. Even when you are well, mucus acts as the protective lining for certain parts of the body, keeping these areas from drying out and defending against virus and bacteria.


Our body requires some mucus, but an excess of it can become uncomfortable. It may be caused by:


  • Infections
  • Allergies
  • Irritation of the nose, throat or lungs
  • Digestive conditions
  • Using tobacco products
  • Lung diseases

Ways to get rid of phlegm naturally


When you’re healthy, the mucus is thin and less noticeable but when you’re sick, the phlegm can get thick and become more noticeable.


Taking the following actions including natural remedies, holistic health treatments and over-the-counter medicines can help to eliminate excess mucus and phlegm:


  1. Keep the air moist

Dry air irritates the nose and throat while causing more mucus to form. Place a cool-mist humidifier in your bedroom as it will help keep the nose clear promoting better sleep.


  1. Drink it up

To keep the mucus thin your body needs to be hydrated. From water to juices to green tea to clear broths, drinking fluids, especially warm ones can help with the mucus flow.


  1. Include health-promoting food in your diet

To get rid of phlegm naturally, you need to begin changes in your everyday eating. Include the following food and supplements like:


  • Licorice root
  • Ginseng
  • Berries
  • Echinacea
  • Pomegranate
  • Guava tea
  • Oral zinc

  1. Gargle with warm salted water

Gargling two to four times a day with one teaspoon of salt in one glass of warm water can soothe an irritated throat by clearing away residual mucus. 


  1. Use eucalyptus oil

For years, eucalyptus products have been in use to subdue coughs. Usually applied directly to the chest, a few drops of eucalyptus oil can also be added a warm bath or to a diffuser.


  1. Keeping allergies in check

Seasonal allergies can lead to a runny or stuffy nose resulting in excess mucus and phlegm.


  1. Avoid smoking, alcohol and caffeine

Inhaling smoke can cause the body to produce more phlegm and mucus while consuming alcohol or caffeine substances can lead to dehydration.


  1. Use a nasal spray

A saline spray or irrigator can help clear out mucus and allergens from the nose and sinuses.


  1. Treat it with the right holistic health treatment

These are some of the ways to get rid of phlegm naturally, but if the issue still persists, disturbing your everyday life, consult with a holistic health expert to assess the cause and find the right treatment to get rid of phlegm for good.