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5 Natural Expectorants to Relieve Your Cough

Medically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — By Jacquelyn Cafasso — Updated on October 17, 2022Natural expectorants like moisture and certain teas may help relieve a stubborn cough by loosening phlegm. Expectorants can help make your cough more productive. Share on PinterestBrothers91/Getty Images

What is an expectorant

A cough can affect your work and sleep, and it can disturb others around you, too. An expectorant is something that helps loosen mucus so you can cough it up. It does this by increasing the water content of the mucus, thinning it out, and making your cough more productive. An expectorant won’t treat the infection that’s causing your symptoms, but it can help you feel a little better while your immune system does its job. Over-the-counter expectorants may help loosen up phlegm, but natural remedies can also be effective. Generations of grandmothers have sworn by their own natural cough remedies, but how effective are they?

1 Moisture

A simple and all-natural way to loosen up chest congestion is to take a hot, steamy shower. Warm and moist air can help relieve a stubborn cough by loosening mucus in the airway. You can also try using a humidifier to add moisture to the air you breathe. There are many types of humidifiers available.

2 Hydration

Keeping your body hydrated will help it function at its best. Try to increase your fluid intake when you have a cough or cold. Drinking water or herbal tea is a great way to get more fluids. You may want to avoid drinking caffeine and alcohol while you have a cough. Instead, choose water or juice. The moderate use of caffeine is not a problem when you’re well, as long as you drink enough water.

3 Honey

Honey is delicious, natural, and soothing. It may even loosen up the gunk in your chest. Research is emerging on how well honey can treat a cough. So far, it seems that the effectiveness of honey varies. One 2021 study in children with upper respiratory infections found that honey relieved coughing thanks to its antimicrobial properties. However, the study only looked at cough severity, not whether the cough went away. Try mixing a teaspoon of honey with a cup of warm milk or tea or just down a teaspoon of it before bed. Honey shouldn’t be given to children younger than 1 year old due to the risk of botulism.

4 Peppermint

Peppermint (Mentha piperita) is often used as a flavoring for gum, toothpaste, and tea. It could also be just what you’ve been looking for to treat your cough. Peppermint contains a compound known as menthol. Menthol may help thin mucus and loosen phlegm. Peppermint tea is widely available in stores or online and is considered safe. You can also add a few fresh peppermint leaves to hot water to make your own tea. It has no side effects and poses no danger unless you’re allergic to it — and allergic reactions to mint are fairly common, according to one study. Pure menthol is considered poisonous and should never be ingested. Menthol or peppermint oil applied to the skin can cause a rash in some people. If you decide to apply a diluted oil to your skin, test a small area first and wait 24 to 48 hours to see whether there’s a reaction.

5 Ivy leaf

The leaf of the evergreen climbing plant ivy (Hedera helix) has been shown to be an effective expectorant. Researchers believe that the saponins present in ivy leaf help make mucus less thick so you can cough it up. Ivy leaf teas can be found in grocery stores and online. One 2021 study found that a cough medication with thyme and ivy was effective in treating 730 participants with mild to severe coughs. However, the study didn’t include a placebo and didn’t test whether ivy was effective on its own. This means that all participants used both cough syrup in addition to thyme and ivy. Several other studies have shown ivy leaf to be effective in treating a cough. Recent research has helped researchers understand the mechanism of action.

Frequently asked questions

Wondering which natural expectorant is right for you? Check out the answers to these frequently asked questions so you can confidently use natural expectorants to reduce cough symptoms.

What is the strongest natural expectorant

The strongest natural expectorant for a cough is honey. Honey has been shown to reduce the symptoms of even chronic or severe coughs.

What is the most effective expectorant

Honey has the largest body of research to support its effectiveness for treating a cough’s symptoms.

Which herbs are expectorants

Thyme, ivy, and peppermint are all expectorants. It’s important to note that the research is mixed on whether these herbs are effective at getting rid of a cough or not.

When should you not take an expectorant

You shouldn’t take an expectorant if you’re allergic to it. For example, those who are allergic to mint may actually make their respiratory problems worse by trying to treat a cough with peppermint tea. It’s always a good idea to consult a doctor before taking a new expectorant. You may not want to take an expectorant before bed as they can increase the productivity of your coughs.

The bottom line

A cough can be caused by upper respiratory infections such as the common cold. Expectorants help loosen the mucus in your chest and help make your wet cough more productive. These effects help you feel better while your body fights off the infection. Few placebo-controlled studies have been done to prove the effectiveness of natural treatments. If your cough persists for more than two weeks, consider talking with a doctor. They can rule out a more serious infection. Last medically reviewed on October 17, 2022

How we vetted this article

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Abuelgasim, et al. (2021). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis.
ebm.bmj.com/content/26/2/57Chang A, et al. (2019). Bronchiectasis in children: diagnosis and treatment.
thelancet.com/journals/lancet/article/PIIS0140-6736(18)31554-X/fulltextChronic Cough. (n.d.)
lung.org/lung-health-diseases/lung-disease-lookup/chronic-cough/symptoms-diagnosisEccles R. (2019). The powerful placebo effect in cough: relevance to treatment and clinical trials.
link.springer.com/article/10.1007/s00408-019-00305-5Kardos P, et al. (2021). Effectiveness and tolerability of the thyme/ivy herbal fluid extract BNO 1200 for the treatment of acute cough: an observational pharmacy-based study.
tandfonline.com/doi/full/10.1080/03007995.2021.1960493Kruttschnitt E, et al. (2020). Assessment of the efficacy and safety of ivy leaf (hedera helix) cough syrup compared with acetylcysteine in adults and children with acute bronchitis.
pubmed.ncbi.nlm.nih.gov/32454850/Malekmohammad K, et al. (2021). Toxicological effects of mentha x piperita (peppermint): a review.
tandfonline.com/doi/abs/10.1080/15569543.2019.1647545Manti S, et al. (2020). Cough remedies for children and adolescents: Current and future perspectives.
link.springer.com/article/10.1007/s40272-020-00420-4Tafrihi M, et al. (2021). The wonderful activities of the genus mentha: Not only antioxidant properties.
ncbi.nlm.nih.gov/pmc/articles/PMC7923432/Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Current Version Oct 18, 2022 By Jacquelyn Cafasso Edited By Heather Hobbs Medically Reviewed By Kerry Boyle D.Ac., L.Ac., CYT Copy Edited By Stassi Myer - CE Mar 29, 2019 By Jacquelyn Cafasso Edited By Nizam Khan (TechSpace) VIEW ALL HISTORY Share this articleMedically reviewed by Kerry Boyle D.Ac., M.S., L.Ac., Dipl. Ac., CYT — By Jacquelyn Cafasso — Updated on October 17, 2022

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