Mucus is a slippery, protective substance that keeps your airways, throat, and digestive tract moist, trapping and clearing out dust, allergens, and germs to help protect against irritation and infection. When there’s too much mucus in your throat, you may feel the need to constantly clear your throat or have trouble swallowing, which can be uncomfortable and frustrating.
Your body produces between one and two quarts (1-1.8 liters) of mucus every day. Underlying health conditions, infections, and environmental irritants can increase this amount, leading to excess mucus in your throat.
Allergies
Allergies occur when your immune system overreacts to allergens, which are substances like pollen, dust mites, pet dander, or mold. This reaction can lead to inflammation in your nasal passages and throat, causing your body to make more mucus in order to get rid of the irritants.
If you have seasonal allergies, you may experience a runny nose and have postnasal drip, which is when mucus drips down the back of your throat. This can make it feel like mucus is always stuck in your throat and cause you to clear it often throughout the day.
Infections
Upper respiratory infections, infections that affect the nose, throat, and sinuses, such as the common cold, flu, or sinusitis, are common causes of excess mucus in the throat. When you’re sick, your body produces thicker mucus that can be clear, yellow, or green as your immune system fights off the infection.
Even after you start feeling better, postnasal drip and coughing may last up to several weeks. This lingering excess mucus is typically caused by ongoing inflammation in the airways, which gradually improves as your body heals.
Environmental Factors
When your airways (tubes that move air into the lungs) are exposed to harsh or irritating substances, your body attempts to trap and flush them out by increasing mucus production. This can lead to mucus buildup in your throat.
Common environmental triggers include:
- Cold, dry air
- Air pollution, such as smog or smoke
- Chemical fumes from paint, pesticides, or industrial materials
- Strong fragrances, including perfumes, air fresheners, or scented candles
- Cleaning products that contain harsh chemicals or strong odors
Smoking
Smoke from cigarettes, cigars, vaping devices, and cannabis can all irritate your airways and trigger excess mucus production. Smoking damages the lining of your respiratory tract and cilia, the tiny hair-like structures in your airways that sweep out mucus, dust, and germs from your lungs and throat.
When smoke damages these cilia, you can experience excess mucus buildup in your throat and a persistent cough. Even exposure to secondhand smoke can create chronic excess mucus, especially in people with asthma or other respiratory conditions.
GERD and LPR
Gastroesophageal reflux disease (GERD) and laryngopharyngeal reflux (LPR) occur when stomach contents back up into the throat and esophagus, the tube that carries food and liquids from the mouth to the stomach. When digestive acid reaches the throat, it can irritate the lining and trigger increased mucus production as your body tries to protect the tissue.
Although both conditions involve acid reflux, they affect different areas of the throat. GERD mainly affects the esophagus and often causes symptoms like heartburn, chest discomfort, or a sour taste in the mouth. LPR, known as silent reflux, affects the throat and larynx (voice box) and may not cause heartburn. Instead, it can lead to symptoms like excess mucus, frequent throat clearing, hoarseness, or feeling like there’s a lump in your throat.
Respiratory Conditions
Chronic (long-term) respiratory conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and bronchitis, can lead to persistent mucus buildup in the throat. These conditions cause inflammation in the airways, which causes the body to produce more mucus to help protect and clear the lungs and throat.
With a chronic respiratory condition, excess mucus is often worse in the morning or during flare-ups, which are periods when symptoms become more intense. In chronic bronchitis and COPD, chronic airway inflammation causes thick, sticky mucus that can be difficult to clear.
Mucus buildup in the throat can cause a range of symptoms, including:
- Frequent throat clearing
- A cough that doesn’t go away
- Globus sensation, which is feeling like something is stuck in your throat
- Difficulty swallowing
- Hoarseness or changes in your voice
- Bad breath
- A sore or scratchy throat
- Postnasal drip
- Difficulty sleeping
You can manage excess mucus at home if you:
- Stay hydrated: Drinking plenty of water and other fluids helps thin mucus, making it easier to move out of your throat. This may include herbal teas, broths, and soups.
- Use a humidifier: Using a cool-mist humidifier or vaporizer adds moisture to the air, which can soothe irritated airways and help thin mucus. Clean your humidifier regularly to prevent the buildup of mold or bacteria.
- Avoid irritants: Smoke, strong fragrances, and air pollution can exacerbate throat irritation and increase mucus production. Try to avoid secondhand smoke, scented candles, cleaning products with harsh chemicals, and outdoor air pollution when possible.
- Gargle with salt water: This can soothe a sore or irritated throat and help clear mucus. Mix half a teaspoon of salt into a cup of warm water and gargle for 15-30 seconds before spitting it out.
- Try saline nasal washes: This can help flush out allergens, dust, and irritants from your nasal passages. Clearing your sinuses may reduce postnasal drip and help relieve throat mucus. You can use over-the-counter saline sprays or try a neti pot with sterile or distilled water.
- Take an expectorant: This over-the-counter medication can help thin and loosen mucus in the airways, making it easier to cough up or clear mucus from the throat. Follow the directions on the label, and ask a doctor if you’re unsure whether an expectorant is right for you.
- Elevate Your Head While Sleeping: Lying flat can cause mucus to collect in the back of your throat, especially if you have acid reflux or postnasal drip. Sleeping with your head elevated by using an extra pillow or elevating the head of your mattress can help mucus drain more effectively and reduce nighttime mucus buildup.
Lifestyle and environmental adjustments may help reduce or prevent excess throat mucus:
- Limit dairy if it worsens symptoms: Dairy products, such as milk and cheese, can increase mucus production or thicken mucus in the throat.
- Avoid smoking or secondhand smoke: Smoke is a leading cause of long-term mucus buildup and throat irritation.
- Manage underlying conditions: Work with your doctor to manage conditions like allergies, asthma, and GERD that contribute to mucus problems, and take medications as prescribed.
- Avoid known environmental irritants: Try to steer clear of irritants like scented candles, cleaning products with harsh chemicals, and outdoor air pollution, which can worsen your symptoms.
- Eat a balanced diet and stay active: A balanced diet and regular exercise support your immune system and may help reduce airway inflammation and excess mucus production.
Allergies, infections, acid reflux, and exposure to environmental irritants can cause extra mucus. This can cause you to clear your throat frequently, have a cough that doesn’t go away, or struggle to swallow. Simple home remedies like drinking more fluids, avoiding irritants like smoke, and using a humidifier may help reduce excess throat mucus.
If your symptoms persist or worsen, talk to a doctor. They can determine the cause of your symptoms and recommend effective treatments.
