The 4 hidden causes of persistent phlegm in your throat (& how to fix it naturally)

Persistent phlegm often stems from post-nasal drip, acid reflux (LPR), allergies, or underlying chronic respiratory issues (like sinusitis or COPD), with lifestyle factors like smoking worsening it; naturally, you can find relief by staying hydrated, using steam inhalation (maybe with eucalyptus/menthol), gargling salt water, trying ginger/lemon drinks, and quitting smoking to soothe airways and thin mucus. 
4 Hidden Causes of Persistent Phlegm
  1. Laryngopharyngeal Reflux (LPR): Stomach acid comes up into the throat, causing irritation and excess mucus as a protective response, often without heartburn.
  2. Chronic Sinusitis/Rhinitis: Ongoing inflammation from infections or allergies makes sinuses produce thick mucus that drips down the throat (post-nasal drip).
  3. Smoking/Vaping: Irritants trigger the airways to overproduce mucus; quitting helps restore function.
  4. Underlying Lung Conditions: Conditions like COPD or bronchitis inflame airways, leading to chronic phlegm. 
Natural Ways to Find Relief
  • Hydrate & Humidify: Drink lots of water and use a humidifier to keep air moist, thinning mucus.
  • Steam Inhalation: Inhaling steam from a bowl of hot water (add eucalyptus/menthol oil) can loosen mucus.
  • Salt Water Gargle: Warm salt water helps clear phlegm from the throat and soothes irritation.
  • Dietary Aids: Ginger, lemon, and garlic may help, says a Healthline article, though more research is needed.
  • Quit Smoking: This is crucial for restoring normal mucus production.
  • Manage Reflux: Elevate your head when sleeping and avoid trigger foods. 
When to See a Doctor
If phlegm is persistent, thick, green/yellow, bloody, or accompanied by other symptoms like wheezing or fever, consult a healthcare professional to rule out serious issues like infection or chronic lung disease.Â