Nature’s Medicine Cabinet: Food Remedies That Actually Help
- Piece of Cake Staff
- May 1
- 5 min read
Written by Lindsay Grohs
We’ve all been there: your nose starts to run, your throat starts to feel scratchy, and your chest becomes congested. For many, it’s become a habit to reach for the pill bottle in the medicine cabinet. It’s an automatic response, driven by the “clear promises” printed on the label. You think you know exactly what you’re getting from it, or at least that’s the idea.
While these over-the-counter medicines may have their benefits, they also come with potential side effects, especially when overused. Some of these side effects include increasing chances of reflux (heartburn), irritating or weakening the stomach lining, and causing constipation and diarrhea (Johns Hopkins Medicine, n.d.). This is where natural remedies offer an alternative approach.
From simple ingredients and foods to herbal drinks and supplements, many natural options can help relieve symptoms and support the body’s recovery. In this article, we’ll explore a selection of natural remedies and the symptoms they help ease so you can choose what works best for you when you need it.
Chicken Soup
Many of us have heard, let alone experienced, this one. I remember in elementary school when I was sick, my mom would bring me a bowl of steaming hot chicken noodle soup in bed. While as a kid I might not have known the science behind the benefits of the soup, I knew that it made me feel a heck of a lot better after eating it. The reason behind eating chicken soup when you’re sick comes down to a few things. First off, the ingredients in chicken soup carry nutrients that aid immune system function. The “protein from the chicken supports immune function,” and the vegetables provide both antioxidants and vitamins to the body (St. Vincent’s Medical Center, n.d.). Secondly, these nutrients slow the movement of neutrophils (white blood cells) in the body. These cells help fight off infection. Neutrophils moving more slowly allows them to “stay more concentrated in the areas of your body that most need them,” aiding even more in the healing process (Jovinelly, 2025). The steam from the soup also helps in relieving congestion as it opens up the nasal passages. Lastly, it keeps you hydrated. The broth is primarily water, so each spoonful directly contributes to your fluid intake. Chicken soup also contains sodium and small amounts of potassium, which boost electrolytes, helping your body both use and retain the water you consume properly.
Honey
Honey contains anti-inflammatory and antimicrobial properties that help soothe a sore throat. These properties work by clearing out the mucus, calming nerve endings, soothing irritation, and slowing the growth of bacteria in the throat, all of which support healing your cold.
Garlic
Garlic contains a compound called allicin, which has antimicrobial and possibly antiviral properties (Jovinelly, 2025). Allicin is formed when garlic is crushed or chopped. Because allicin is unstable, it converts into other sulfur compounds, which are what contribute to garlic’s medicinal properties. These compounds support the immune system by inhibiting the growth of certain bacteria and viruses, reducing inflammation, and assisting the body’s natural defense responses during illness.
A common, and now Instagram popular, home remedy is combining garlic with honey. The honey not only soothes the throat, but also masks the flavor of the garlic, making it less intense.
Ginger
Ginger contains properties that reduce nausea and calm an upset stomach. Compounds in ginger, such as gingerol and shogoals, contribute to these effects and also provide antioxidant benefits. The natural spiciness of ginger is linked to its anti-inflammatory properties, which can support digestion, ease stomach discomfort, and reduce feelings of nausea.
Teas
Teas such as lemon, elderberry, echinacea, and green all contain benefits that aid in healing illnesses. Lemons contain vitamin C, which supports the immune system and cells within it. These cells are the ones responsible for fighting the viruses, such as those that cause a cold in the first place. Elderberry is a dark purple berry that contains compounds rich in antioxidants, which reduce oxidative stress and support immune function. Echinacea is an herb that comes from a plant called the purple coneflower (Watson, 2019). Echinacea contains high amounts of antioxidants and increases immune activity, which lessens infections and viruses. Green tea also contains a high amount of antioxidants, all of which support your body in fighting off infections and viruses. It’s also known to support a healthy metabolism.
Steam Inhalation
Steam inhalation is a technique used to relieve congestion and aid breathing. It can be done by boiling water in a pot on the stove, then carefully leaning over the pot (without getting too close to avoid burns) and placing a towel over your head to trap the steam so it can reach your face and be inhaled directly. This technique helps open up nasal passages and airways, loosening mucus and making it easier to breathe.
Baking Soda and Water
The combination of baking soda and water can be used in one of two ways. The first is to combine them and drink the mixture. To do so, combine ¼ to ½ teaspoon of baking soda with 4-8 oz of water. This solution works by neutralizing stomach acid, which raises the pH in your stomach, relieving heartburn, indigestion, or discomfort.
The other way to use baking soda and water is in a nasal rinse. To prepare a nasal rinse:
Mix 1 cup of lukewarm, distilled or previously boiled (and fully cooled) water.
Add 3 teaspoons of iodide-free salt (or less if preferred and for children's dosages).
Add 1 teaspoon of baking soda (or less if preferred and for children's dosages).
Once the solution is prepared and fully dissolved, allow it to cool if needed. Using a nasal bulb or neti pot, tilt your head slightly over a sink and gently pour or squeeze the solution into one nostril while breathing through your mouth. The liquid should flow through the nasal passages and exit the other nostril. Repeat on the opposite side. Afterward, gently blow your nose to clear any remaining solution.
This helps clear the mucus out of your system, reducing congestion and allowing you to breathe better. It may also provide temporary relief from irritation and sinus pressure.
Conclusion
Now you have a “cheat sheet” to come back to whenever you experience a sore throat, cough, flu, or just aren’t feeling your best. These natural remedies are here to help ease symptoms and support the body’s recovery. It’s important to remember that they are not a complete substitute for medical treatment when needed. Everyone’s body responds differently, so it may take some trial and error to find what works best for you. At the end of the day, the goal is to support your health. By understanding your options, you can make more informed choices and feel more in control when sickness hits.
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What's the remedy you swear by??