Constant phlegm or mucus in the throat is common—and usually not serious—but it is annoying. Here’s a clear, doctor-style breakdown of the real causes and what actually helps get rid of it.
Most Common Causes
1. Postnasal Drip (Top Cause)
Mucus from your nose/sinuses drips down your throat.
Triggers:
- Allergies (dust, pollen, pets)
- Colds or sinus infections
- Dry air
Clues:
- Constant throat clearing
- Feeling of mucus stuck in throat
2. Acid Reflux (Silent Reflux / LPR)
Stomach acid irritates the throat—even without heartburn.
Clues:
- Thick mucus, especially in the morning
- Hoarseness
- Sour taste or frequent swallowing
3. Dehydration
Not drinking enough water makes mucus thicker and stickier.
4. Food Sensitivities
Common triggers:
- Dairy (for some people)
- Very spicy or greasy foods
- Sugary drinks
5. Smoking or Secondhand Smoke
Irritates airways and increases mucus production.
6. Infections
- Colds
- Sinus infections
- Throat infections
Usually temporary and improve as you heal.
7. Environmental Irritants
- Dust
- Pollution
- Strong smells or chemicals
How to Get Rid of It (What Actually Works)
✅ Drink More Water
- Best and simplest fix
- Warm fluids work even better
✅ Steam or Humidifier
- Loosens thick mucus
- Especially helpful at night
✅ Saltwater Gargle
- ½ teaspoon salt + warm water
- Reduces irritation and mucus buildup
✅ Manage Allergies
- Shower after being outdoors
- Keep bedroom dust-free
- Rinse nose with saline if recommended by a doctor
✅ If Reflux Is the Cause
- Avoid eating 2–3 hours before bed
- Limit spicy, fried, or acidic foods
- Sleep with head slightly elevated
✅ Avoid These
- Smoking or vaping
- Excess dairy if it worsens symptoms
- Constant throat clearing (it makes irritation worse)
When to See a Doctor
Get checked if mucus:
- Lasts more than 3–4 weeks
- Is thick, green, or bloody
- Comes with fever, weight loss, chest pain, or trouble breathing
- Keeps coming back frequently
Bottom Line
Constant throat mucus is usually caused by postnasal drip, reflux, allergies, or dehydration. Simple daily changes often fix it—but ongoing or worsening symptoms should be checked by a healthcare professional.
If you want, tell me:
- When it’s worst (morning, night, after eating)
- Any allergies or reflux
- How long it’s been happening
I can help narrow down the cause and best fix for you.
