Coughing is a common symptom of various respiratory conditions such as cold, flu, bronchitis, and allergies. While coughing is the body’s natural way of clearing the airways, it can be uncomfortable and disruptive.

Many over-the-counter cough remedies suppress the cough reflex, but they do not address the underlying cause of the cough. Natural expectorants, on the other hand, help thin and expel mucus from the lungs and provide relief from coughing. In this article, we will discuss some effective natural expectorants and how to use them for cough relief.

1. Honey

Honey is a traditional remedy for cough and sore throat. It has antimicrobial properties and helps soothe the irritated throat.

Research suggests that honey is as effective as dextromethorphan, a common ingredient in cough syrups, in reducing coughing and improving sleep quality. To use honey as a natural expectorant, you can take it alone or mix it with warm water, lemon juice, or herbal tea.

2. Ginger

Ginger has anti-inflammatory and antimicrobial properties that can help relieve cough and congestion. It also helps promote the production of saliva, which helps in thinning the mucus.

You can consume ginger by making ginger tea, adding it to soups and dishes, or chewing on a small piece of fresh ginger.

3. Garlic

Garlic is known for its potent antimicrobial properties and can help fight respiratory infections that cause coughing. It also acts as an expectorant by loosening and expelling mucus from the lungs.

You can include garlic in your daily meals or make garlic tea by boiling crushed garlic cloves in water and adding honey and lemon juice for taste.

4. Steam Inhalation

Steam inhalation is a simple and effective way to relieve cough and congestion. Inhaling warm, moist air helps loosen mucus and soothes the airways.

You can do steam inhalation by leaning over a bowl of hot water and covering your head with a towel to trap the steam. Adding a few drops of essential oils such as eucalyptus or peppermint can enhance the effectiveness of steam inhalation.

5. Eucalyptus Oil

Eucalyptus oil has decongestant and expectorant properties that can help ease cough and clear the airways. You can add a few drops of eucalyptus oil to hot water and inhale the steam or use a diffuser to disperse the oil in the air.

Be cautious while using eucalyptus oil, as it can cause skin irritation if applied directly.

6. Peppermint

Peppermint contains menthol, which helps soothe the throat and acts as a natural cough suppressant. It also has expectorant properties that can help break down mucus and provide relief from coughing.

Drinking peppermint tea or inhaling peppermint oil vapor can provide fast relief from cough symptoms.

7. Turmeric

Turmeric is well-known for its anti-inflammatory and antioxidant properties. It can help relieve cough caused by throat inflammation and infections.

You can add turmeric powder to warm milk or herbal tea and drink it before bedtime to soothe the throat and promote restful sleep.

8. Onion

Onions have antimicrobial properties and can help fight respiratory infections. They also act as natural expectorants and help loosen mucus from the airways. You can make an onion syrup by combining chopped onions with honey and leaving it overnight.

Strain the mixture and take a spoonful of the syrup as needed for cough relief.

9. Saltwater Gargle

Gargling with warm saltwater can help alleviate throat irritation and reduce coughing. Saltwater helps moisturize the throat and break down mucus, providing temporary relief.

Dissolve half a teaspoon of salt in a glass of warm water and gargle for about 30 seconds before spitting it out.

10. Marshmallow Root

Marshmallow root has been used for centuries as a natural remedy for cough and throat irritation. It contains mucilage, a substance that forms a protective film over the throat and soothes irritation.

You can make marshmallow root tea by steeping dried marshmallow root in boiling water for about 10 minutes. Strain the tea and drink it warm for cough relief.