How to Naturally Clear Phlegm and Mucus from Chest and Throat

Proven Home Remedies, Lifestyle Tips, and When to See a Doctor

Excess phlegm and mucus in the chest and throat can be uncomfortable, frustrating, and sometimes worrying. Whether it’s that constant need to clear your throat, chest tightness, or a lingering cough, mucus buildup often signals that your body is reacting to irritation, infection, or inflammation. The good news? In many cases, you can reduce and clear phlegm naturally with simple, science-backed strategies.

This in-depth guide explains why mucus builds up, how to clear it naturally, what foods and habits help or worsen the problem, and when it’s time to seek medical care.

What Is Phlegm and Why Does It Build Up?

Mucus is a thick, slippery substance produced by the respiratory tract. Its job is protective: it traps dust, allergens, bacteria, and viruses before they reach your lungs.

Phlegm is mucus produced specifically in the lungs and lower airways. When your body produces too much, or when it becomes thick and sticky, it can accumulate in the chest and throat.

Common Causes of Excess Mucus

Colds and flu
Allergies (pollen, dust, pet dander)
Post-nasal drip
Respiratory infections (bronchitis, sinusitis)
Asthma
Acid reflux (GERD)
Smoking or air pollution
Dry air
Certain foods (especially dairy for some people)

Signs You Have Too Much Mucus

Frequent throat clearing
A wet or productive cough
Chest congestion or tightness
Thick saliva or sticky throat sensation
Post-nasal drip
Hoarseness or voice changes
Feeling mucus “stuck” when swallowing