Ugh, that constant phlegm-in-the-throat feeling is so annoying—and surprisingly common. If you don’t know why it’s happening, here are the usual suspects 👇
Common reasons
1. Post-nasal drip (the #1 cause)
Mucus from your nose/sinuses slowly dripping down your throat.
- Allergies (dust, pollen, pets)
- Chronic sinus congestion
- Weather changes or dry air
2. Acid reflux / “silent reflux” (LPR)
Even without heartburn, stomach acid can irritate your throat.
- Thick mucus
- Throat clearing
- Hoarseness, lump-in-throat feeling
3. Dehydration
Not drinking enough water = thicker, stickier mucus that won’t clear.
4. Irritants
- Smoking or vaping
- Air pollution
- Strong smells, chemicals, perfumes
5. Infections
- Lingering cold
- Chronic sinus infection
- Mild throat inflammation
6. Food sensitivities
Some people notice more mucus with:
- Dairy
- Spicy foods
- Alcohol
(Not universal, but common)
7. Anxiety & throat tension
Stress can make you hyper-aware of throat sensations and cause frequent throat clearing, which actually worsens irritation.
Things that often help
- Drink more water (seriously underrated)
- Saline nasal spray or rinse
- Humidifier, especially at night
- Limit throat clearing (hard, but important)
- Avoid eating late if reflux might be involved
- Elevate your head when sleeping
- Try tracking foods that make it worse
When to get checked
See a doctor or ENT if you have:
- Symptoms lasting >3–4 weeks
- Pain, trouble swallowing, or choking
- Unexplained weight loss
- Blood in mucus
- Voice changes that won’t go away
If you want, tell me:
- Is it worse in the morning or after eating?
- Do you have allergies or reflux?
- Thick mucus or more “lump in throat” feeling?
We can narrow this down pretty fast 🙂
