Everyone produces mucus — it’s your body’s natural way of keeping the throat, nose, and sinuses moist and protected. But when you constantly feel like there’s phlegm stuck in your throat, it can become uncomfortable and even worrisome.
Excess mucus is often a sign that something deeper is going on in your body. From acid reflux to allergies, several common issues can lead to this constant buildup. Here’s what might be causing it — and how you can finally find relief.
1. Acid Reflux
One of the most common, yet frequently overlooked, causes of excess mucus is acid reflux. This happens when the valve at the top of your stomach doesn’t close properly, allowing stomach acid to flow back up into your esophagus and throat.
When this acid reaches the throat, it irritates the delicate tissues, causing your body to produce extra mucus as a protective response.
You might notice:
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A constant need to clear your throat
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A sore or irritated throat
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Hoarseness or a lump-like feeling
In many people, this condition occurs without the typical burning sensation of heartburn — a type known as silent reflux or laryngopharyngeal reflux (LPR).
Natural tips to help:
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Avoid lying down right after eating
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Eat smaller meals
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Reduce trigger foods like spicy, fried, or acidic dishes
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Try drinking a mixture of warm water and honey to soothe the throat
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