The #1 Tea to Soothe Sore Throats, Recommended by Dietitians

Whether you’re nursing a cold or fighting seasonal allergies, dealing with a sore throat is never fun. A common remedy is to drink hot tea, as warm liquids can help ease the irritation. However, if you’re craving extra support and relief, you might want to drink tea that specifically targets sore throat symptoms. Not sure where to start? Ahead, we asked a dietitian to name the very best tea for a sore throat, along with ideas for drinking it at home.

The Best Tea for a Sore Throat

In the realm of tea, licorice root is the best variety for a sore throat, says Jennifer Pallian, RD, registered dietitian, food scientist, and founder of Foodess. That’s because licorice root holds anti-inflammatory and antibacterial properties, both of which can soothe sore throat symptoms. (So much so that licorice root is a common ingredient in store-bought tea blends designed for sore throats!)

It’s all thanks to glycyrrhizin, or glycyrrhizic acid, a compound found in licorice root. When you drink licorice tea, gut bacteria break down glycyrrhizin into different components, which help deliver the plant’s anti-inflammatory and antibacterial benefits, Pallian explains. More specifically, glycyrrhizin blocks cellular reactions involved in inflammation. It also lowers oxidative stress, “which helps calm immune overreactions in the throat,” Pallian says. “Together, these effects ease pain, swelling, and irritation due to a sore throat.”

But that’s not all. Glycyrrhizin has broad-spectrum antibacterial properties, as it can damage bacterial membranes and block enzymes (i.e., proteins that trigger chemical reactions) that germs rely on. “It also boosts the immune system, helping your body clear infections more effectively,” Pallian says. Additionally, “glycyrrhizin increases mucus secretion in the respiratory tract, helping relieve congestion.” And as with any tea, hot licorice root tea can provide extra relief by soothing irritation in your throat.

Additional Benefits of Licorice Tea

Beyond relieving a sore throat, licorice root tea has been shown to regulate the gut microbiome, thereby supporting digestive and immune health, Pallian says. It’s also been shown to have compounds that help protect the liver.

What Does Licorice Tea Taste Like?

“Glycyrrhizin is about 50 times sweeter than sugar, giving licorice tea a naturally sweet, earthy taste,” Pallian says. The flavor is also similar to anise or fennel, which isn’t everyone’s cup of tea (no pun intended). To balance the earthier notes, “try blending licorice tea with peppermint, ginger, lemon, or a little honey—all of which have soothing or antimicrobial benefits,” Pallian suggests.

Considerations Before Drinking Licorice Tea

In general, licorice root tea is considered safe. But as with any food or herb, there’s a possibility for side effects. For starters, drinking large amounts of licorice root tea can lead to issues like hypertension (high blood pressure) and hypokalemia (low potassium), Pallian notes. The risk might be higher if you have existing hypertension, kidney disease, heart disease, or electrolyte imbalances—or if you’re taking drugs like diuretics or steroids. Also, if you’re currently pregnant, use caution with licorice tea, as glycyrrhizin may negatively affect fetal growth and development.

Bottom line? It’s a good idea to check with your healthcare provider before sipping on licorice tea, especially if you have pre-existing conditions, Pallian says.