Health Benefits of Saltwater Gargling (w/Recipe)

Salt water gargling is a safe and effective natural remedy that can help promote good oral health and alleviate some common throat and mouth ailments.

There is scientific evidence to support the use of salt gargling as a natural remedy for various throat and mouth ailments.

A systematic review published in the American Journal of Preventive Medicine in 2005 analyzed 13 randomized controlled trials that investigated the effectiveness of saltwater gargling for preventing respiratory tract infections. The review found that regular salt gargling reduced the incidence of upper respiratory tract infections and improved symptoms such as sore throat and coughing.

Another study published in the Journal of Dental Research in 2010 found that saltwater gargling reduced the amount of harmful bacteria in the mouth and throat and improved overall oral hygiene.

Additionally, a study published in the Indian Journal of Medical Research in 2011 found that saltwater gargling was effective in reducing the severity and duration of sore throat symptoms in patients with acute pharyngitis.

While more research is needed to fully understand the mechanisms behind salt gargling and its specific health benefits, the available evidence suggests that saltwater gargling is a safe and effective natural remedy for various throat and mouth ailments.

Some health benefits of salt gargling include:

  • Relieving sore throat: Saltwater gargling can help soothe a sore throat by reducing inflammation and swelling.
  • Reducing bacteria and viruses: Saltwater can help kill harmful bacteria and viruses in the mouth and throat, which can help prevent infections and illnesses.
  • Improving oral health: Gargling with salt water can help remove food particles and debris from the mouth, which can help reduce the risk of cavities and gum disease.
  • Reducing bad breath: Saltwater can help neutralize odors in the mouth, which can help reduce bad breath.
  • Easing allergy symptoms: Saltwater gargling can help relieve nasal congestion and post-nasal drip associated with allergies, which can help ease symptoms such as coughing and throat irritation.

Salt Gargle Recipe


To make a salt gargle, you will need:

  • 1/2 to 1 teaspoon of salt
  • 8 ounces of warm water
  • A glass or cup for mixing


  1. Heat 8 ounces of water until it’s warm, but not too hot to touch.
  2. Add 1/2 to 1 teaspoon of salt to the warm water and stir until the salt is dissolved.
  3. Take a sip of the saltwater solution and tilt your head back so that the solution reaches the back of your throat.
  4. Gargle for 30 to 60 seconds, making sure to swish the solution around your mouth and throat.
  5. Spit the saltwater solution out into the sink.
  6. Repeat the salt gargling process 2 to 3 times a day, or as often as needed to relieve symptoms.

Note: Be careful not to swallow the saltwater solution, as it can cause stomach upset or dehydration. Also, if you experience any discomfort or irritation while gargling with saltwater, stop and consult a healthcare professional.

Oudam Em

Lifelong student of life. Passionate about topics related to health and longevity, spirituality, consciousness, and the mind-body connection.