It’s completely normal for your body to produce mucus. In fact, it’s a built-in defense system designed to protect and moisturize your throat, sinuses, and airways. Mucus traps dust, allergens, and other irritants we breathe in daily. But when your body starts producing too much of it, you might find yourself constantly clearing your throat, feeling like there’s something stuck, or dealing with an annoying cough that just won’t go away. While it might seem like a harmless nuisance, persistent phlegm can actually point to something more serious happening inside your body.
If you’ve been dealing with an ongoing sensation of mucus in your throat, it’s important to understand what’s really behind it. Common culprits include acid reflux (even the kind you don’t feel), medications that mess with your stomach acid, and postnasal drip from sinus issues. Fortunately, there are some natural remedies that can help clear things up without needing to rely on harsh medications.
One major but often missed cause of excess mucus is acid reflux—when stomach acid travels backward into the esophagus and throat. Normally, a small muscle valve called the lower esophageal sphincter keeps acid where it belongs. But when this valve doesn’t close properly, acid can sneak up and irritate the lining of your throat. To defend itself, your body produces more mucus. While many people associate acid reflux with heartburn, not everyone experiences that burning sensation. Some people deal with what’s called silent reflux or gastrolaryngeal reflux disease (GLR), where the only symptom is a constant feeling of phlegm.
If that sounds like you, one simple and natural solution is apple cider vinegar. It might seem counterintuitive, but drinking a mix of two tablespoons of apple cider vinegar in a glass of water twice a day before meals can help balance your stomach’s pH. This supports the valve’s ability to close properly, stopping acid from creeping into your throat. Many people notice that their throat mucus lessens within a week or so—proof that acid reflux may have been the root of the problem.
Now here’s where it gets tricky. If you’ve been taking antacids or proton pump inhibitors (PPIs) to control heartburn, they might actually be making things worse. These drugs reduce stomach acid, which might sound like a good thing, but in reality, proper digestion relies on having the right acid levels. Lowering acid too much can prevent the stomach valve from closing properly, leading to—you guessed it—more reflux and more mucus.
If that’s your situation, consider switching to more natural options. Alongside apple cider vinegar, many people find relief with betaine hydrochloride supplements. Taking five to ten capsules before meals helps increase your stomach acid, supports better digestion, and improves the valve function to keep acid where it belongs. Over time, this can significantly reduce mucus buildup caused by reflux.
Another common trigger for excess throat mucus is postnasal drip, which happens when the sinuses create more mucus than normal. That mucus then drains down the back of your throat, making you feel like you constantly have to clear it out. Postnasal drip is often tied to chronic sinus infections—which may be bacterial, viral, or even fungal in nature. When the sinuses are inflamed or infected, they go into overdrive, producing extra mucus that leads to throat irritation, coughing, and that “something’s stuck” sensation.
One highly effective natural treatment for postnasal drip is using a neti pot. By flushing your sinuses with distilled water mixed with a pinch of sea salt and a few drops of grapefruit seed extract, you can wash away excess mucus and kill off harmful bacteria or fungi hiding in the sinuses. Grapefruit seed extract is a natural antimicrobial, and the saltwater solution helps break down biofilms, which are protective layers that allow microbes to stick around and thrive. Doing a sinus rinse regularly can help keep your nasal passages clear and prevent postnasal drip from becoming a long-term problem.
To wrap it all up, if you’re dealing with constant throat phlegm, it’s likely due to silent acid reflux, overuse of acid-suppressing medications, or postnasal drip caused by sinus problems. Rather than just treating the symptoms, getting to the root of the issue is key. Natural solutions like apple cider vinegar, betaine hydrochloride, and neti pot rinses can go a long way in restoring balance and helping you breathe freely again. Taking a proactive, natural approach not only reduces mucus—it can also improve your overall digestive and respiratory health in the long run.
