Dealing with a cold or respiratory infection can be frustrating — especially when it leaves you with lingering phlegm and mucus in your chest and throat. That persistent cough, scratchy throat , and congested feeling can make it hard to breathe, sleep, and even speak comfortably.

If you're wondering how to naturally get rid of phlegm and mucus , you're not alone. Millions of people experience mucus buildup due to colds, allergies, sinus infections, or even acid reflux . The good news? There are natural, effective ways to help your body clear out excess mucus and breathe easier — without relying solely on medication.

Let’s explore how to loosen phlegm, reduce mucus production , and support your body’s natural healing process — all from the comfort of your home.

What Is Phlegm and Why Does It Build Up?

Before diving into remedies, it's important to understand what you're dealing with.

Phlegm is a thick mucus produced by the respiratory system — including your throat, nose, and lungs. It plays a vital role in protecting your airways by trapping dust, allergens, bacteria, and viruses .

However, when your body is fighting an infection or irritation, it produces excess mucus , which can lead to:

• A tight chest
• A constant need to cough or clear your throat
• Difficulty breathing
• A sore or scratchy throat

Common Causes of Excess Mucus:

• Common cold or flu
• Allergies (hay fever, dust, pollen)
• Sinus infections
• Bronchitis or pneumonia
• Asthma
• Smoking or exposure to pollution
• Gastroesophageal reflux disease (GERD)

Now that you know why mucus builds up , let’s look at how to get rid of phlegm naturally .

1. Stay Hydrated – Water is Your Best Friend

One of the simplest and most effective ways to thin mucus and help your body expel it is to drink plenty of fluids .

When you're dehydrated, mucus becomes thick and sticky, making it harder to cough up. But when you're well-hydrated, mucus becomes looser and easier to clear .

Best Fluids to Drink:

• Warm water – Helps soothe the throat and loosen mucus.
• Herbal teas – Chamomile, ginger, and peppermint teas can reduce inflammation and promote mucus drainage.
• Lemon water – The acidity helps break up mucus.
• Bone broth – Rich in nutrients and helps support immune function.

💡 Tip: Aim for 8–10 glasses of water per day , more if you have a fever or are coughing frequently.

2. Use Steam to Loosen Mucus

Inhaling steam helps open up the airways , loosen mucus , and soothe irritated tissues .

Try these steam therapy methods:

🌫️ Steam Inhalation with Essential Oils

• Fill a bowl with hot water .
• Add a few drops of eucalyptus, peppermint, or lavender oil .
• Lean over the bowl, cover your head with a towel, and inhale deeply for 5–10 minutes .

🚿 Take a Hot Shower

The steam from a hot shower can work just as well and is a great way to start your morning.

3. Gargle with Warm Salt Water

Salt water helps draw excess fluid from inflamed tissues , reduces swelling , and loosens mucus in the back of the throat.

How to Gargle:

• Mix 1/4 to 1/2 teaspoon of salt in a glass of warm water .
• Gargle for 30 seconds , then spit it out.
• Repeat 2–3 times a day for best results.

4. Use a Humidifier

Dry air can make mucus thicker and harder to clear. A humidifier adds moisture to the air , helping to keep nasal passages and throat hydrated .

Place a humidifier in your bedroom while sleeping to help you breathe easier at night and wake up with a clearer throat .

5. Try Natural Expectorants

Expectorants are substances that help thin and loosen mucus , making it easier to cough up.

Top Natural Expectorants:

• Ginger – Has anti-inflammatory properties and helps break up mucus.
• Turmeric – Known for its powerful anti-inflammatory and antibacterial effects.
• Honey – Soothes the throat and may help reduce coughing.
• Pineapple – Contains bromelain, an enzyme that may help break down mucus.

6. Elevate Your Head While Sleeping

Lying flat can cause mucus to pool in your throat, making you cough more at night.

Try elevating your head with an extra pillow or using a wedge pillow to keep your head slightly raised. This can help reduce postnasal drip and prevent mucus from collecting in your throat.

7. Avoid Mucus-Producing Foods

Some foods may increase mucus production or make it thicker. While the science is mixed, many people find relief by avoiding:

• Dairy – Can thicken mucus for some individuals.
• Fried or fatty foods
• Sugary snacks and drinks
• Processed foods
• Cold foods and drinks

Instead, opt for warm, light meals like soups, broths, and steamed vegetables.

8. Try Herbal Remedies

Certain herbs and supplements are known for their mucus-clearing and immune-boosting properties :

• Echinacea – May help shorten the duration of colds.
• Licorice root – Soothes the throat and supports mucus clearance.
• Pelargonium sidoides – A South African herb used to treat respiratory infections.

Always consult with a healthcare provider before starting any new herbal remedy, especially if you're pregnant, nursing, or taking medication.

9. Stay Active (Gentle Exercise)

Believe it or not, light exercise like walking or gentle yoga can help loosen mucus and promote deeper breathing .

Physical activity helps stimulate circulation and clears the lungs , especially when combined with deep breathing.

10. Use a Neti Pot for Nasal Congestion

If your mucus buildup is coming from your sinuses, a neti pot can help flush out excess mucus and irritants.

Use distilled or sterilized water and a saline solution to safely rinse your nasal passages.

When to See a Doctor

While most cases of mucus buildup are harmless and clear up on their own, you should see a doctor if:

• Your symptoms last more than 10 days
• You have a high fever
• You’re coughing up green or brown phlegm
• You experience difficulty breathing or chest pain
• You have persistent hoarseness or a chronic cough

These symptoms may indicate a bacterial infection, bronchitis, or another underlying condition that requires medical attention.

Frequently Asked Questions

❓ Is it good to cough up phlegm?

Yes. Coughing up phlegm is a natural way for your body to clear out irritants and infections from your lungs.

❓ Should I try to stop my cough?

Not necessarily. A cough helps clear mucus from your airways . However, if it’s keeping you up at night, try natural remedies to soothe your throat.

❓ What color phlegm is concerning?

• Clear or white – Usually normal or due to allergies.
• Yellow or green – May indicate an infection.
• Brown or red – Could mean old blood or a more serious condition.

❓ Can dairy increase mucus?

Some people report thicker mucus after consuming dairy , though scientific evidence is mixed. If it affects you, it’s best to avoid it temporarily.

Final Thoughts

Dealing with phlegm and mucus doesn’t have to mean reaching for over-the-counter meds every time. With simple lifestyle changes, natural remedies, and proper hydration , you can help your body clear mucus naturally and feel better faster .

Try a few of these methods and see what works best for you — your lungs and throat will thank you!