Last Updated on June 29, 2026
‘Tis the season when colds & flus tend to make their rounds. Personally, I’ve been dealing with lingering pharyngitis that’s had my throat feeling super scratchy and sore. In addition to sipping teas, bone broth & icy smoothies, I’ve been using this soothing herbal gargle for relief.
Gargling salt water is a classic remedy for sore throat. It can help to loosen mucus, ease discomfort, and support healing. It may even decrease the amount of pathogens in your mouth and throat. Baking soda also helps to soothe inflammed tissues and break up mucus.
The addition of herbs further enhances the soothing, healing effects of this gargle. Blackberry leaf has long been utilized in traditional medicine as a mouthwash and gargle due to astringent and antiseptic properties.
Soothing lavender can help ease pain and inflammation. Studies have found that it has potent antibacterial and antiviral effects. Lavender has also been shown to help heal skin tissue, when applied topically.
Mix up this herbal gargle to help ease discomfort and support healing. Chill it in the refrigerator before use, as the cold liquid is extra soothing to inflammed tissues.
Ingredients:
- 1 tsp lavender, dried
- 1 Tbsp blackberry leaf, dried
- 1 cup water
- ½ tsp salt
- ½ tsp baking soda
Directions:
Add the herbs to a heat proof container. Pour one cup of boiling water over the herbs and cover the container with a lid.
Let the tea steep for 20 minutes, then strain out the herbs and pour the liquid into a small jar.
Add the salt and baking soda. Shake well to combine. Store in the refrigerator.
To use: sip a small amount of the solution and gargle it for 10-15 seconds before spitting it out. Repeat 3 times daily.
References
Samuelson, R., Lobl, M., Higgins, S., Clarey, D., & Wysong, A. (2020). The Effects of Lavender Essential Oil on Wound Healing: A Review of the Current Evidence. The Journal of Alternative and Complementary Medicine, 26(8), 680–690. https://doi.org/10.1089/acm.2019.0286
Verma, R., Gangrade, T., Ghulaxe, C., & Punasiya, R. (2014). Rubus fruticosus (blackberry) use as an herbal medicine. Pharmacognosy Reviews, 8(16), 101. https://doi.org/10.4103/0973-7847.134239
Wińska, K., Mączka, W., Łyczko, J., Grabarczyk, M., Czubaszek, A., & Szumny, A. (2019). Essential Oils as Antimicrobial Agents—Myth or Real Alternative? Molecules, 24(11), 2130. https://doi.org/10.3390/molecules24112130
